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Deadlift: The Secret To Bodybuilding Success
The deadlift is an exercise that is going to utilize your upper lats, your traps, spinal erectors, abs, gluts and ham strings. This extreme pulling exercise is going to cause an overall increase in the strength in your lower back and over all leg muscles. In this article I want to address the basics of this exercise, not just for the general workout, but also for those who might be thinking of training for a power lifting competition. Most basically the purpose of the deadlift is to take the bar from the floor with arms extended raise it to a position right at the lower hip level.
Let's start by describing the WRONG way to do this lift. Do NOT in any way shape or form bend over at the hips to pick up the bar thus straining your lower back. Also, do NOT ever sway your back in or out or shrug your shoulders when pulling the weight. Another common error is to lean backwards when performing this particular lift, be very careful not to do this. In the conventional deadlift the stance should be with your feet about shoulder width apart, pointed slightly outwards. At this point you can bend over and grip the bar, but do not apply any pulling force until your thighs are about parallel to the floor.
Be very careful not to pull the weight with any of your arm muscles other than what you need to grip the bar. Allowing your arm muscles to come into play could cause an injury to the biceps. Normally when you get past your knees the bar will drag along your thighs, although it is important, so that it doesn't hurt, that you keep the bar about an inch away from your shins and knee caps.
As I said earlier your hand grip is very important. With this lift, by the theory of "a chain is only as strong as the weakest link", your larger muscle groups may be able to handle the lift, but if your grip can not support the weight, the lift can be lost due to insufficient hand strength. There are two types of grips involved with a dead lift. Simply explained, there is the overhand grip. This is when the palms of both hands face in toward the lifter, with the thumbs tucked under the bar.
The second type is called the alternate grip. That is, one palm facing inward the other facing outward. You could choose to use straps in order to not count on your grip. But, the all natural method with a good amount of chalk should do the trick and at the same time cause you to increase your gripping strength. Now that you have a good grip, it is time to get that weight off the ground.
This being a somewhat dangerous exercise here are a few more pointers on what not to do in order to prevent injury.
1) Never jerk at the bar. Always use smooth and steady movements to move the weight to it's final position.
2) Start with a very low easy weight so you can concentrate on your form, while training the muscles you will be using and breaking them in slowly.
3) Work out the abs in a strength workout mostly. Do this for about 5 sessions before you start the deadlift. Your strong abs will give you a strong back.
4) Never round your back when doing a dead lift. Always concentrate on keeping the back arched with your eyes and chin up.
About the Author Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com
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