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Exercises to Get Stronger and Build Muscle: #2 Deadlift

28th October 2016
To Deadlift with proper form means with your lower back neutral. Rounding your lower spine during heavy Deadlifts is dangerous for your back. It squeezes your spinal discs and can cause injuries like herniated discs. Deadlift with your lower back neutral to avoid injury.

Proper Deadlift form increases effectiveness. Moving the bar in a vertical line shortens the distance the weight travels from floor to top. This increases how much you Deadlift. You’ll get stronger and build more muscle if you Deadlift with proper form.

How to Deadlift
The Deadlift starts with the barbell on the floor. Pulling from safety pins in the Power Rack is not a Deadlift but a Rack Pull. Starting at the top and then lowering the bar isn’t a Deadlift either. It’s a Romanian Deadlift. The “dead” in Deadlift stands for dead weight. Put the bar on the floor. Then follow these five simple steps to Deadlift with proper form…
  • Walk to the bar. Stand with your mid-foot under the bar. Don’t touch it with your shins yet. Hip-width stance, toes out 15°.
  • Grab the bar. Narrow, about shoulder-width apart. Arms vertical from the front-view, hanging just outside your legs.
  • Bend your knees. Keep going until your shins touch the bar. Don’t move the bar. Keep it over your mid-foot.
  • Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulders-blades.
  • Pull. Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.

You’ve finished your Deadlift when you’ve locked your hip and knees. Return the weight to the floor by pushing your hips back first. Bend your legs once the bar reaches your knees. Don’t bend your knees first or you’ll hit them with the bar. Rest a second then do your next rep. Don’t bounce the weight off the floor, pull each rep from a dead stop.

Read more https://stronglifts.com/deadlift/
 
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