Deadlift Overview
| Exercise: | Barbell Deadlift |
| Primary Muscle: | Hamstrings |
| Additional Muscle(s): |
Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper Back |
| Type: | Compound, Pull |
| Gear Needed: | Barbell |
What is a Deadlift?
There have been many different ways to do the deadlift over the years, however, here is the original. When you go to your local gym, you may begin to notice that the deadlift has become obsolete. However, because of the advantage the deadlift creates for someone, this exercise or any other version of the deadlift is crucial to include in any workout routine.
Similar to other deadlift variations, this version of the exercise can help you gain muscle mass or lose weight. To view all the most effective exercises for these type of workouts, check out the Strength Training and Fat Burning exercises.
How to do a Deadlift:
- Stand in front of a loaded barbell.
- Try to keep your back as straight as you can. Now, while keeping your knees bent, bend foward to grip the barbell with an average overhand grip. This is the position you want to be in to start this exercise. If you find this grip on the barbell uncomfortable, the use of wrist straps can help you get a better grip.
- As you hold the bar, begin to lift by pushing with your legs while at the same time getting your torso in an upright position. Begin to breathe out. While still in an upright position, extend your chest out and contract the back by bringing the shoulder blades back. A visual of this position is similar to a soldier in the military standing in attention.
- Go back to the original starting position by bending at the knees while at the same time leaning the torso forward at the waist while having your back straight. As the weights on the bar hit the floor, you are now back to the starting position and can continue to repeat this action.
- Do the recommended number of repetitions as designated in the program.
Caution:
- This exercise is intense and not for beginners. If back issues if something you struggle with, changing to a rowing motion if recommended to avoid further injury.
- If you back is healthy enough, try to keep a good form and do not round your back. In doing so, you can cause injury. If your unsure about the amount of weight being used, it is always safer to use less than rather than heavier amount.
Alternative: Using dumbbells in this exercise if also acceptable, although the bar routine is easier to do.