How to Deadlift Without Injuring Yourself
Learning how to deadlift is something you don't want to take lightly. You can seriously screw up y our body by doing this exercise the wrong way.
But there is no question that this exercise is second to none for burning calories and building size on your body.
Below we are going to go over some deadlift tips and tricks to make sure that you are doing this exercise the right way, with good form and achieving maximum results.
Before we do let's look at this exercise a bit closer with a video... Don't worry too much about how much weight is on the bar, instead focus on how to deadlift properly.
Ok, well now that you have seen this video, let's get down to the skinny on deadlifts.
Place the bar directly in front of your shins and make sure that your feet are about hip width apart. You can bring them a little closer if you want.
If you are not using 45lbs weights yet, that's ok but you may need to raise the bar a bit and prop it up with some weights, you want the bar to be about a third of the way up your shins.
Bend over and grab the bar shoulder width apart. There is a bunch of different grips to use, the standard grip is a overhand/underhand grip, but you can use a double overhand, or anyone that you are comfortable with.
Your hips should only be slightly lower then they naturally are, this isn't a squat but your legs will be slightly bent.
Its usually good to just go down until you have grabed the bar but no further. Make sure your shoulders are directly above the bar, don't let them get too far in front or behind.
Now to the actual movement. This is the bread and butter of how to deadlift. You need to start pulling the bar up. Drive down with your heels, and keep your back slightly arched and your head and shoulders should be up.
Once you are up, and the bar is above your knees you need to do what is called “laying back” basically you now need to pull your shoulder blades back and extend your chest out. You can also try to flex your butt for some extra umph!
Don't just throw the bar down now, you should control the bar back down to the floor. But do let gravity do a lot of the work. Now repeat the exercise for your set and your good to go!
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