The deadlift gets a bad rap these days from overly
conservative doctors, chiropractors and, well people that
issue insurance policies! The deadlift is not something to
be avoided. In fact, if you know how to do the deadlift
properly, you will pick up things from the ground in the
safest way possible. You will also have an invaluable tool
for your workout programs.
The deadlift is an incredible tool because it is a compound
exercise that works a lot of muscle groups at the same time
making it perfect for both fat loss and muscle building
programs.
Using lots of muscle at once is something that you should
be looking for in your exercises for a number of reasons.
Using multiple muscle groups makes and exercise
"functional". Meaning that it has real world uses. Using
compound exercises that involve the big muscles also means
that you burn a ton of calories while doing it. For the
mass monsters that want big muscles, the deadlift allows
the usage of huge poundage's that can translate into
massive muscle gains in short periods of time.
How To Get The Most From The Deadlift.
The shoulders need to stay over the bar in the bottom
position. Shoulders being behind the bar can start the
whole series of movements off wrong from the start. The bar
is in contact with the leg all the way up. As you come up
you press your knees back and lift your chest. This
maintains the lumbar curve. The bar travels straight up and
down.
Make sure you come to full extension at the top. It is not
a lean back but an extension of the hips causing you to
stand up fully straight. The lean back is mostly for the
power lifters that want to prove that the lift is completed
for the judges.
On the way down you initialize the movement by pushing your
bum back then lowering the chest keeping the nice lumbar
curve and then bending the knees.
What you don't want is to sit back and have your shoulders
come back behind the bar because then the bar will break
its straight path and you will have a hard time when you
get to the knee area.
Watch out for the dreaded two-part deadlift. This is when
you are coming out of the bottom and the hips extend and
then the lower back does its work after. It is very similar
in appearance to the stiff leg deadlift but a whole lost
worse for you. That is not what you are trying to do here.
You can avoid this common fault by making sure that you
lift the chest at the same time as you push through the
hips. Everything will move up in one motion.
4 key things to remember when doing the deadlift?
1) Nice lumbar curve throughout the movement
2) Chest up at all times
3) Shoulders over the bar not behind to keep a straight bar
path.
4) Push through the heels keeping the bar in contact with
the legs.
Remember to drive off the heels and look straight ahead.
Press your knees back once the bar breaks the floor.
The biggest common fault is the loss of the lumbar curve.
This means that the load is too heavy or you do not know
how to do the movement right yet. Reduce the weight and
practice, practice, practice.
The second biggest mistake is letting the bar come away
from the leg. This takes the weight away from your center
of power and can pull you out of position right at the
floor before you even get started. Roll that bar in to the
shins before you even start to pull.
Here is a great way to put the deadlift into your fat
burning program. Superset deadlifts with pushups. Do 10
sets of 10 for each exercise non-stop until completed. Time
yourself and try to beat that time on the next workout. Its
simple but highly effective.
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