An Ancient Awesome Exercise: 10 Tips to Your Deadlift
The lifting of dead (without inertia) weight. …
It is one of the the oldest exercises there is, and in ancient times the deadlift was performed as a test of strength. Men lifted the largest rock they could find from the floor to waist height, exactly how a deadlift is carried out today is with a barbell instead of a rock..but why are we still doing it?
When done correctly, this compound movement (exercise using 2 or more joints in the body) is a full body exercise!
GREAT for your GLUTES and ABS!!!
Research has shown that deadlifts (like many other compound exercises) are actually more effective at targeting, recruiting, and developing your abdominal, and gluteal muscles than any isolated exercise.
The most important benefit exercise can provide to someone trying to lose fat is not the increase in calories burned during workouts, but the maintenance or increase of muscle tissue so that metabolic rate does not decrease. This can only effectively be accomplished with resistance training. Target these LARGE muscle groups, and build strength while you boost your fat-burning hormones!
10 TIps for Your Deadlift:
1)Feet are between hip and shoulder width apart ,in a position where you feel you can do an explosive two legged jump from.
2)Mid foot should be under bar, just in front of your hips when looking straight down.
3)Grip the bar slightly wider than your foot placement, using a double overhand grip or mixed grip.
4) The bar should be right under the scapula when you have gripped it.
5)The hips should start higher than the knees.
CONCENTRIC CONTRACTION-AS YOU LIFT:
6 )Maintain lumbar flexion throughout the movement.
7) Engage your abdominals, and think about keeping your chest aforward, shoulders back and down
8)The back and hips move together lifting, followed by the knees.
9) Bar travels in a straight line, keep it as close to your body as possible, tracing up the shins, knees and thighs.
10) Push through your heels, drive your hips forward; don’t pull with your back.
These are just a few tips here, I hope this has inspired you to add some deadlifts to your training!
For more technique and tips call or email us to book an appointment with a trainer:
By: Natalie Goodfellow
BCAK, Kinesiologist, PT
References: • Channell, BT and Barfield, JP. Effect of Olympic and traditional resistance training on vertical jump improvement in high school boys. J
Strength Cond Res 22(5): 1522-1527, 2008 • Escamilla, R., et al. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Medicine and Science in
Sports and Exercise, 2000;32:1265-1275. • Fahey, TD, Rolph, R, Moungmee, P, Nagel, J and Mortara, S.(1976)
Serum testosterone, body composition and strength of young adults. Med. Sci. Sports. 8: 31-34. • Hamlyn, N., D.G. Behm, and W.B. Young. Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. J. Strength Cond. Res. 21(4): 1108-1112. 2007. • Marshall, PWM and Desai, I.
Electromyographic analysis of upper body, lower body, and abdominal muscles during advanced Swiss ball exercises. J
Strength Cond Res 24(6): 1537-1545, 2010 • Nuzzo, JL, McCaulley, GO, Cormie, P, Cavill, MJ, and McBride, JM. Trunk muscle activity during stability ball and free weight exercises. J Strength Cond Res 22: 95-102, 2008. • Turner, A. Et al (2010) Neuroendocrinology and resistance training in adult males. Professional
Strength and Conditioning. 17 p 15-24 – https://www.dotraining.co.uk/exercise-of-the-month-the-deadlift/#sthash.Uote3d38.dpuf