I know I do not talk much training, but I will be making alot more posts soon. I workout at a Million dollar facility, where there is tons of cardio and cabeled machines. I mean they have over 10 machines just for your chest.
Anyways the reason why I am talking about my Gym and all the nice stuff they have is because I am shocked from the lack of people that actually go into what I call the "hideaway" It's where all the free weights are at, and is secluded from the gym. The have a beautiful deadlift setup with all the works, and the poor thing is collecting dust. I am shocked that after 2 months going to this Gym 5 days a week I have not seen 1 single person other than myself deadlift. Maybe I am crazy
but it's time newbies learn how to deadlift, and stop worrying about what the masses at your Gym might say. I see to many guys who's Lat spread looks like shit becasue they dont dead lift and there symmetry is horrible. Let's take a deeper look at deadlifts and watch some videos on decent form.
The Deadlift is a compound exercise targeting several muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas (hip flexors). Your forearm muscles, which are involved in gripping the bar, are used to a lesser degree, as well as muscles involved in trunk stabilization such as your obliques. <-- You here that folks Obliques. Start deadlifting and stop crunching your abs to death.
Beginning position
- feet should be flat on the floor about shoulder width apart in the conventional style, and slightly farther apart in the sumo style
grip bar with a closed, alternate grip
legs should be flexed as in a squat position
bar should be as close to the shins as possible
back posture should be straight
legs should be flexed as in a squat position
bar should be as close to the shins as possible
back posture should be straight
Upward movement
- begin pull by extending at the knees
the hips and shoulders should move at the same rate, keeping back posture straight, with the shoulders above or slightly in front of bar
at the end of the concentric phase, thrust hips forward and abduct lats. The hip and knee joint should be fully extended
Downward Movement
- flex hip and knee joints to slowly lower bar to the floor, ending in the squat position
Points to Remember
your torso should be straight throughout the movement
at no portion of the lift should your back be rounded
keep the bar as close to the shins as possible throughout
feet should always be flat on the floor, pushing from the heel
exhale through the sticking point of the concentric movement and inhale through the eccentric phase
do not jerk the movement, it should be smooth throughout
if your knees are moving laterally from side to side, reduce the amount of weight
because of the many muscles involved in the lift, the Deadlift may require more rest between sets than normal
Here is some useful Videos for proper form.
YouTube - It's Your Fault If You Dead Lift without Proper Form
Here is how not to lift.
YouTube - Dieselweasel 350x3: How not to deadlift (Part I)
Pic Of Bad Form.
1. Notice his back is rounded.
2. His head is down.
If the guy in the picture looked up, and bent his knees a little more it would have correct his rounded back.