DEADLIFTS If you dont do them, you should be.. They dont need to be heavy, and will still give you an overall workout, developing the muscles in your back like no other exercise.. (In my opinion). I put them off literally for months going on years because I was afraid of injuring myself, and without any knowledge thats exactly what you will probably do. There are different variations of deadlift including Conventional which I am demonstrating here, Sumo deadlift where the feet are wide and the hands are in the middle of the bar, Romanian deadlift where there is not bend in your legs at all and you target the hamstrings rather than the back, and Im sure there are many more. The only one I dabble in at the moment is the conventional deadlift, with both palms facing towards me. If you need help with your form Id be happy to help. Mine isnt perfect when the weight gets heavy, but I will always try and keep constant tension in my back, specifically the lower back throughout the whole movement. Keeping a nice straight line from your bum to your neck along your back will ensure the risk of injury is low, preventing any arching of the back. Keeping everything nice and tight will ensure a smooth lift without any big jolting movements that can tear a bicep just like that. Get everything tight, lower your bum and bend your legs to achieve that straight line along your back. Then take the strain and feel the weight, lifting up in one motion. Its important to keep that tension on your back on the way back down as well as the negative rep is just as important as the positive when done in a slow and controlled manner. I think its important to use a weightlifting belt of some sort when deadlifting but I had forgotten mine. Straps are essential on heavier weights unless you want to train for a powerlifting meet where they use no straps ;) Just a quick piece with my own opinion. Agree or not, I know that if I want to develop a wide, thick back then deadlifts are going to continue to be a staple in my back workouts. And before girls say I dont want to do them because I dont want to get big.. That isnt going to happen. OK? lol Train hard, stay consistent! :)
Posted on: Thu, 25 Sep 2014 03:23:41 +0000
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