When it comes to being fit, there are a number of different workouts and exercise routines that have become popular over the years. For the lower body, there is the squat, which has proven to be very effective in terms of building muscle mass when it is performed the right way. For the upper body, though, the deadlifts are the most effective workouts.
In fact, deadlifts are perfect not just to build the upper body, but the whole body as well. It is by far the most powerful of full body exercises and increases the stability and strength of your lower back. Your leg muscles and hamstrings are worked out thoroughly and your core is activated so as to help you reach your fitness goals to perfection.
You can deadlift like a professional by following some deadlift techniques that have proven to be effective over time. By keeping the basics in mind, you will be able to get the best out of your workout. The following points will help you in this regard, and aid in getting rid of extra fat while helping you get bulging muscles fast.
The Ideal Deadlift Position
The most important thing you need to keep in mind before beginning deadlifts is that you need to keep in proper form. Without proper form, you will not succeed with this workout no matter how hard you try. The ideal starting position is to keep your forearms to the outer side of your thighs, with your feet apart to shoulder width, and your toes pointing out. Keep the bar just a little before your shins. Bring your toes slightly upward so that your body weight is distributed to your heels. Keep your hips and legs flexible so as to make the entire workout easier.
Now that you have your feet in position, stand with your back arched and your chest up. Your shoulder muscles should be made tight by bringing your shoulders back. Keep your arms straight and your hands just toward the outer side of your shins. The rule here is to always keep your muscles tight and your back strong. You should look forward, without slouching or showing any sign of weakness during the entire workout. Remember that the deadlift is a muscle building technique and if you look up or down or do not follow proper form, you run the risk of injury. If, after positioning yourself, you find that your shoulders are just slightly before the bar, then you are ready to start the actual workout.
Once you have the correct form, you are ready to begin the actual deadlifts. There are a few things that you need to follow here as well. First, you need to remember that, while extending your hips, you will actually be pushing through your heels while performing deadlifts. Keep your body in position and tighten your muscles. Set the bar in such a way that, as you perform the deadlift, the bar glides along your shin. This could cause a few bruises, but this is common in the case of most deadlifters.
Squat down to the floor and grasp the bar, with your hands a little more than shoulder width apart from each other. It is best to use an alternate grip. This means that one palm would be facing toward you and the other would be facing outward, as you grasp the bar. This type of grasp prevents the bar from slipping or rolling away, and is especially useful if you haven’t been at deadlifts for a very long time yet. If you are a person who has a weak grip, you could use chalk to prevent the bar from slipping.
While you are grasping the bar, slowly lower your hips so that your thighs are parallel to the floor. Do not shift the position of your back, and do not look up or down while doing this. Also, avoid inclining your shins, as this will help you balance your weight better. While keeping your back flat, raise your shoulders and hips simultaneously and stand upright. At this point of time, the bar should be positioned just in front of your hips. Pull your shoulders back and keep the muscles tightened. Hold this position for 15 seconds.
Next, while keeping your muscles tight and while maintaining your position, lower the bar back to the position at which you started. Ensure that, throughout the exercise, you keep your back straight and firm so as to avoid injuries. Avoid just bending over or dropping the weights. One point to keep in mind when lifting the bar as well as setting it down is that your hips should always be lowered before you bend or lower your knees. Also, always keep your head straight and do not look up or down throughout the deadlift workout.
Points To Remember While Deadlifting
One thing that you need to always remember before starting off with deadlifts is that this workout targets your whole body. The primary muscles that are worked out include the core, glutes, hamstrings, lower back, quads and calves. If you are a beginner, it would be best to initially consult with a qualified medical professional to ensure that you do not end up adversely affecting your health in the process of reaching your fitness goals.
Avoid shrugging or doing a curl when you are doing deadlifts. While it is good to introduce a variation of this exercise, shrugging or adding a curl could leave you injured instead. Also, do not add too many weights as this is also another common cause of injury.
Always remember to keep your back straight. Failure to do so could lead to your spinal discs slipping out of position, or could also lead to a strained back. Therefore, it is advisable to use the services of a personal trainer at your gym when you start off with deadlifts or any other compound exercise. After all, the aim of working out is to help you reach your fitness goals in the best and most effective way. Following these techniques will help you deadlift like a professional and you will find noticeable increase in muscle mass quite soon.
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