Exercise The Right Way - The Deadlift
by Rick
Mitchell
zone3
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it comes to
performing the basic exercises that constitute the core of most
bodybuilders' training regimes.
It is useful, therefore, to
describe in detail the processes involved in actually doing these
exercises. This will help beginners to start out using the correct
techniques before moving on to potentially more dangerous heavy weights.
If it also helps more experienced lifters to redress some of the little
faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the
deadlift.
MUSCLES TARGETED: gluteus maximus, semimembranosus,
semitendinosis, biceps femoris, vastus lateralis, vastus intermedius,
vastus medialis, rectus femoris
STARTING POSITION
Stand with
feet flat and placed slightly less than shoulder width with toes pointed
slightly outward.
Squat down with hips lower than shoulders and grasp
the bar with a closed, alternated grip.
Place hands on bar slightly
wider than shoulder width apart, outside knees and with elbows fully
extended.
Place bar roughly 1 inch in front of shins and over balls of
feet.
UPWARD MOVEMENT
Lift bar off floor by extending hips
and knees.
Maintain a flat back and keep hips ahead of
shoulders.
Keep elbows fully extended.
Keep bar as close to shins as
possible.
When bar passes knees move the hips forward.
Keep body
erect at point of full knee and hip extension.
DOWNWARD
MOVEMENT
Allow the hips and knees to flex to slowly lower the bar
to the floor.
Repeat or finish set.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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