Deadlifts are one of the best compound exercises around. Like squats they involve a lot of muscle groups. As well as primarily working the lower back, they also target:
- Upper Back
Like barbell rows, you NEED to ensure good form with deadlifts to avoid injury.
Check out the video, then see below for instructions…
(1) Getting Into Position
- Stand with your feet just narrower than shoulder-width apart and the barbell just in front of you on the floor
- Keeping a straight back, bend at the knees and grab the bar
- Grab the bar underhand with one hand and overhand with the other (see beginning of video). Your grip point should be just wider than shoulder-width apart
- Now get into a squat position, your thighs being just above parallel to the floor
- Keep your head facing forwards
(2) Concentric Part of the Repetition
- Take a deep breath in
- On exhaling, begin to lift the barbell up with your legs, back and arms staying straight
- Keep lifting until you are standing up straight
- The top of this movement is when your back is locked. You should be standing with military-like posture at the top of the rep
- It should take 1-2 seconds to get to the top of the movement
(3) Eccentric Part of the Repetition
- Keeping the bar close to your body, squat back down to the starting position
- Lower the weight with a slow, smooth motion.
- It should take 2 seconds to lower the weight back to the starting position
- The weight should rest on the floor momentarily between reps.
You should reach failure between 8 and 12 reps.
If you can do more than 12 reps, make a note to increase the weight on this set for your next back workout.
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