Hi Friends of Oompf! Fitness,
It’s Alvan here and this week I would like to talk about the Deadlift, which is also known as the king of mass building! Whether you are a man or a woman, the Deadlift is one of the best exercises that is fundamental to help us to build strength.
Benefits of the Deadlift
1, Builds strength. The Deadlift is a full body muscle building compound exercise that uses muscles all along the posterior chain, works your shoulders and grip strength as well.
2. Great fat burner. All strength building exercises help to burn fat but the deadlift is very effective because it is such an intense overall compound exercise that hits so many parts of the body and muscles at the same time.
3. The Deadlift improves posture and builds great core stability as you have to use your core and erector spinae when lifting.
4. Builds explosive power as the movement entails using your legs and the whole feet to drive through the floor and pull up and back as hard as possible in one motion.
5. Because it’s effective for building muscles and strength, it is also a great exercise to help improve bone density and thus help in anti aging. This is particularly useful for women in their forties and post menopausal women.
How to do a proper Deadlift?
Here’s how to Deadlift with proper form:
1. Stand with your mid-foot under the barbell
2. Bend over and grab the bar with a shoulder-width grip
3. Bend your knees until your shins touch the bar
4. Lift your chest up and straighten your lower back
5. Take a big breath, hold it, and stand up with the weight
Hold the weight for a second at the top, with locked hips and knees. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat.
Your lower back must stay neutral to avoid injury. Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them.
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.
How to increase your deadlift
The fastest way to increase your Deadlift is to improve your form. By pulling more efficiently, you can use more muscles and deadlift heavier weights. This results in more strength and muscle gains.
Another cue to improve your deadlift is to monitor your bar path when going up. The ideal bar path is vertical.
If you think about it, it means that you want to have the following things vertically aligned:
- Your anchor point on the floor (middle of your feet)
- The barbell (your hands)
- Your shoulders
Watch how to do a proper deadlift here: https://www.youtube.com/watch?v=fyFp5UtkHzA
Share with us how you are progressing with the Deadlift and send us your videos to [email protected] or whats app us on 88785659. We will give you posture tips that will help you perform the movement safely!
Here’s how to Deadlift with proper form:
1.Stand with your mid-foot under the barbell
2.Bend over and grab the bar with a shoulder-width grip
3.Bend your knees until your shins touch the bar
4.Lift your chest up and straighten your lower back
5.Take a big breath, hold it, and stand up with the weight
Hold the weight for a second at the top, with locked hips and knees. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat.
Your lower back must stay neutral to avoid injury. Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.
The fastest way to increase your Deadlift is to improve your form. By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gains.
Watch how to do a proper deadlift here: https://www.youtube.com/watch?v=fyFp5UtkHzA
Share with us how you are progressing with the Deadlift and send us your videos to [email protected] or whats app us on 8878 5659.
Weighttraining #LesMills #Dumbbell #Highintensityintervaltraining #stationarybicycle #Myfitnesspal #fitnessapp #pullup #personaltrainer
