One of the most important aspects of an effective exercise routine is learning the basic principles of the gym, such as learning how to deadlift properly. Regardless of whether you are learning how to lose weight or build muscle, this exercise will play a key role.
However, it remains a very underestimated move which is often ignored or, even worse, people are advised not to perform it for fear of causing damage to their physique.
There is no scientific evidence to support claims that performing the exercise is bad for you or will prevent you from reaching your goals. In fact, the opposite is true. The key lies in learning how to do it the right way.
We don't recommend attempting this move without first properly learning how to do it, of course. There are a few golden rules to teaching perfect form on this exercise. They are documented for you just below:
* Plant Your Feet.
* Take a 20 degree bend in your knees.
* Hinge your back forward slightly.
* Ensure your back remains straight.
* Maximize your strength by gripping with an alternate grip in either hand.
* Drive up through your heels.
* As you push up, force your hips forward to help you form a straight line with your body.
* At the top of the move, your lower back should be slightly extended, chest out proud.
The eight steps above depict the perfect deadlift form. It is hugely beneficial to spend a little bit of time getting yourself familiar with these steps with just a barbell before trying to hit any big numbers. Good form always defeats heavy weights.
There are several items on the list which can be a little bit more in depth to help you get the most from each point.
Most people make the crucial mistake of squatting as they perform this exercise. Avoid this by limiting the bend in your knees to 20 degrees, no more.
Another important aspect here is to ensure that your back does not arch. Further still, experiment with your grip until you find a variation which suits you. Many people choose a double overhand grip, but success can also be achieved with a double underhand or an opposing grip with each hand. Try them all.
As you drive the weight up, imagine you are trying to push the earth from underneath your feet. At the same time, imagine a rope is pulling you by the hair to stand up straight. This will ensure the perfect form is achieved.
Learning the ins and outs of how to deadlift can be tricky for many people, but you now know the basic principles of the move. While many tips on how to lose weight or put on size can often be quite vague, the principles above will help you to get the most out of the biggest exercise in the gym.
However, it remains a very underestimated move which is often ignored or, even worse, people are advised not to perform it for fear of causing damage to their physique.
There is no scientific evidence to support claims that performing the exercise is bad for you or will prevent you from reaching your goals. In fact, the opposite is true. The key lies in learning how to do it the right way.
We don't recommend attempting this move without first properly learning how to do it, of course. There are a few golden rules to teaching perfect form on this exercise. They are documented for you just below:
* Plant Your Feet.
* Take a 20 degree bend in your knees.
* Hinge your back forward slightly.
* Ensure your back remains straight.
* Maximize your strength by gripping with an alternate grip in either hand.
* Drive up through your heels.
* As you push up, force your hips forward to help you form a straight line with your body.
* At the top of the move, your lower back should be slightly extended, chest out proud.
The eight steps above depict the perfect deadlift form. It is hugely beneficial to spend a little bit of time getting yourself familiar with these steps with just a barbell before trying to hit any big numbers. Good form always defeats heavy weights.
There are several items on the list which can be a little bit more in depth to help you get the most from each point.
Most people make the crucial mistake of squatting as they perform this exercise. Avoid this by limiting the bend in your knees to 20 degrees, no more.
Another important aspect here is to ensure that your back does not arch. Further still, experiment with your grip until you find a variation which suits you. Many people choose a double overhand grip, but success can also be achieved with a double underhand or an opposing grip with each hand. Try them all.
As you drive the weight up, imagine you are trying to push the earth from underneath your feet. At the same time, imagine a rope is pulling you by the hair to stand up straight. This will ensure the perfect form is achieved.
Learning the ins and outs of how to deadlift can be tricky for many people, but you now know the basic principles of the move. While many tips on how to lose weight or put on size can often be quite vague, the principles above will help you to get the most out of the biggest exercise in the gym.
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More details: You can see the exact strategy teaching you how to deadlift alongside easy but proven tips showing you how to lose weight straight from Russ Howe PTI, the UK's most watched source of personal training information online.