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How do I do the deadlift exercise?



The deadlift is a strength training – but are you sure you are doing it right?

For this basic fitness need, you should not settle for anything other than perfect shape, especially because of the heavy weights you will be working to pull. Let Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guides you through the intricacies of the exercise to protect you from the bad habits that prevent you from unlocking your fitness potential.

Before you grab your barbell (or dumbbells or a hex bar), it's very important to pay attention to the subtleties of movement. This multi-joint exercise should be performed properly, especially given the stress you are exerting on the lower back as weight increases. You may think you need a sling or straps to even come to the counter, but as you will soon learn, this is not the case. Forget the equipment ̵

1; just get ready to lift a ton of weight.

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Do not mix the handle!

Eb says: Use an overhand grip whenever you can deadlift instead of going to the common blended handle: With the mixed grip, you reach your hand with one hand and a hand under your hand, and it's often used when you're working incredibly hard at deadlifting, because it keeps it bar from slipping .

In the short term, this does not seem to be a problem, but over time, the mixed grip and uses your lats and the middle back in slightly different patterns on both sides of your body adds an anti-rotation quality to the deadlift You do not want it here: Think about it: we actively select the pullup with a mixed grip to make it a more sophisticated anti-rotation step that strains our core, but we do not want to Our core is doing this kind of extra work on a deadlift. It has a different job to do.

Tight your lats

Eb says: This is very much an exercise in the lower body, but also your shoulders are badly affected, the load hangs on your arms. That means you want your back to live in this movement. If this is not the case, the upper back is rounded to the front, which can cause problems with the shoulder and the upper back. To avoid this, put on your lats and rhomboids. Once you have grasped the stake, push your shoulder blades as if you are trying to pop a walnut in your middle back. Then try bending your lats; Think about turning your arms so that your elbows are directly behind you. Finally, pull the slack off the pole. There's a micrometer between the bar and the plates, right? You want the rod to hit directly against the top of the board.

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Brace Your Core

It says: There are many people who wear belts when they move against it, but the best harness you have is the one given to you naturally: the lower back, the oblique abdominals, the abdominals and the lower abdominal muscles work together to stabilize your spine in a straight, natural line deadlift, It's getting more critical: They're working on folding out of their hips while deadlifting (more on that above), but if your torso does not remain rigid, you tend to move from the spine during lifting. (Not good for those Spine.)

Inhale for a fraction of a second before each deadlift and really fill your stomach with air and tone your entire core, remembering to be as stiff as you can in the lower back. [19659010] Hips lower than shoulders!

Eb says: You want your buttock muscles and thigh muscles to be the main driving forces in this elevator – not the lower back. To do this, make sure that your lower back is not in a position where it represents the main lever. So think of every repetition "hips deeper than the shoulders". That should cause you to sit down a bit and go back, possibly bending your knees a bit more and tensing your thighs.

Imagine every representation as their own representation.

Eb says: The deadlift, especially when you start moving heavy weight, is not a hasty exercise. Take your time, even if you do 6 to 8 repetitions. Do not be afraid to go through each step of your checklist after each repetition. Your goal should be to be fluent and clean with each repetition. Brett Williams
Brett Williams is an Associate Fitness Editor at Men's Health.


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