Any man or woman with high hopes of building a great physique can improve their chances significantly by learning how to deadlift with perfect technique. This exercise is such a powerful move that it is one of the first exercises written into the programs of people looking to learn how to lose weight as well as those looking for strength gains.
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.
Getting yourself on to the right road comes from learning the correct techniques. It's silly to go in to any exercise before you truly know what you're doing - particularly one where you will be lifting close to your body weight, if not more. These steps should be applied:
* Set your feet at shoulder width.
* Take a 20 degree bend in your knees.
* Lean forwards slightly like a hinge at the waist to take the bar from the floor.
* Ensure your back remains straight.
* Maximize your strength by gripping with an alternate grip in either hand.
* The loaded barbell will rise with you as you begin pushing upwards. Be sure to go through your heels, not your toes.
* As you begin to rise up, bring your hips forward to align your body in to one straight line.
* At the top of the move, your lower back should be slightly extended, chest out proud.
Wading into a power move like this is not advisable unless you have nailed the technique. The eight steps above will help you to do that, ensuring you progress at an accelerated rate and you remove any danger from the exercise, too.
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.
You can take care of the common mistake of arching the back by focusing on pushing your chest out at the top of every repetition. Before too long, the moment your back arches you will feel it and you will correct it. It becomes second nature. This is key when handling bigger loads on the bar.
When you begin to lift the weight, focus on pushing with all your force going through the heels. Many people mistakenly stand on the balls of their feet and end up falling forwards during the rep.
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.
Getting yourself on to the right road comes from learning the correct techniques. It's silly to go in to any exercise before you truly know what you're doing - particularly one where you will be lifting close to your body weight, if not more. These steps should be applied:
* Set your feet at shoulder width.
* Take a 20 degree bend in your knees.
* Lean forwards slightly like a hinge at the waist to take the bar from the floor.
* Ensure your back remains straight.
* Maximize your strength by gripping with an alternate grip in either hand.
* The loaded barbell will rise with you as you begin pushing upwards. Be sure to go through your heels, not your toes.
* As you begin to rise up, bring your hips forward to align your body in to one straight line.
* At the top of the move, your lower back should be slightly extended, chest out proud.
Wading into a power move like this is not advisable unless you have nailed the technique. The eight steps above will help you to do that, ensuring you progress at an accelerated rate and you remove any danger from the exercise, too.
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.
You can take care of the common mistake of arching the back by focusing on pushing your chest out at the top of every repetition. Before too long, the moment your back arches you will feel it and you will correct it. It becomes second nature. This is key when handling bigger loads on the bar.
When you begin to lift the weight, focus on pushing with all your force going through the heels. Many people mistakenly stand on the balls of their feet and end up falling forwards during the rep.
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.
About the Author:
Author bio: You can learn the exact strategy demonstrating how to deadlift alongside crucial, simple tips showing you how to lose weight straight from Russ Howe PTI, the UK's most watched source of personal training information online.
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