Dead lifts are beneficial exercises, considered exceptional for strengthening your hamstrings, glutes and lower back. One myth that surrounds the deadlift is that they thicken the waist and make you blocky. There are many women who maintain lean, athletic and feminine bodies who perform deadlifts and also have small waists! us women should not be afraid to deadlift because you think it will make you look worse, because the fact is, its most likely going to make you look even more better! Make one of these deadlifts variations apart of your work out program and see the amazing benefits! CONVENTIONAL DEADLIFT: - stand in-front of the bar with feet shoulder width apart - Grip the bar just outside your legs - Start with you knee bent, hips low, chest up, spine neutral, chin tucked, weight over the heels and bar pulled into your shins. - BREATHE and hold - Drive through your heels pulling the bar in a straight line upwards, close to your body, keeping your chest up and spine neutral, - As soon as the bar passes your knees drive your hips forward and squeeze them glutes. - Reverse the movement, lowering the weight to the floor, completely releasing your breath. -Pause for a second and repeat desired repetitions SUMO DEADLIFT: - Stand in front of the bar, with feet wider than shoulder width apart. - Place feet 45 degrees outwards - Grip the bar on the inside of your thighs - Start with your knees bent, hips low, chest up, neutral spine, braced core, chin tucked, weight over heels, and the bar pulled into your shins. - Deep breathe and hold - Drive through your heels pulling the bar in a straight line upwards, close to your body, keeping your chest up and spine neutral, - As soon as the bar passes your knees, push through the hips - Reverse the movement, lowering the weight to the floor, completely releasing your breath. - Pause for a second and repeat desired repetitions So get dead lifting girls! (In the video, im completing a normal deadlift, with low reps and high weights for hypertrophy building)
Posted on: Sun, 21 Dec 2014 15:37:35 +0000
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