Step 1: Stand behind the bar with your feet inside shoulder-width (how close together depends on your preference), with your toes slightly pointing out. The bar should be in front of your shins, but not touching them at this point, with the balls of your feet under the bar.
Step 2: Squat down to the bar, firmly grasping the bar just outside of the knee. You can use a double-overhand grip (both palms facing out) or a mixed grip (one palm facing you) depending on preference and the weight being used. Your shoulders should be pulled back as you tighten your upper back, and your shoulders will also be over the bar. Keep your chest up, butt down and your lower back arched as you grasp the bar and get into the starting position. You should also be looking straight ahead with the weight of your body on your heels.
Step 3: Before lifting the bar, fill your diaphragm full of air, keeping tightness throughout your body. Begin to pull the bar by easing pressure into the bar, not jerking the bar off of the floor. Squeeze hard with your hands and squeeze your butt, initiating the movement with your legs.
Step 4: Once you’ve started the pull, straighten your knees, pulling back and onto your heels. The bar should not be out in front of you and should remain close to your body at all times. After the bar passes your knees, push your hips through to complete the lift. While your shoulders pulled back, you should be standing erect with your knees locked.
Step 5: After pausing for a split-second at the top, lower the bar in a controlled motion, bending the knees and keeping the weight on your heels. Keeping an arch in your back, lower your hips until the weight touches the ground. Imagine that there is an object between your shoulder blades throughout both phases of the movement.
Step 6: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and let go of the bar. Heavier weight can be added in between sets.
Benefits:
When it comes to premier strength movements, there are few greater than the deadlift, which is an outstanding exercise for building up muscles and strengthening everything from your lower back, hamstrings and glutes to your quads, traps and even calves.
In fact, when done properly this can work everything from your traps to your calves and every muscle in between, making it one of the most beneficial exercises you can do.
This can be used as a primary movement on max effort or lower body days, or it can also be used as a supplementary exercise if you are wishing to use high reps.
Proper form is imperative on a complex movement like the deadlift and it should be perfected until heavier weight is used.
Step 1: Place a Plyo Box about six inches in front of you and pick up a pair of dumbbells. Wrap your thumbs around the dumbbell tightly and make sure your palms are facing your body. Stand with your feet about shoulder-width apart with your arms by your sides. Your back and core should be tightened. Step 2: Shift your hips back and then...
Step 1: Keeping your body upright and your core tight, lift one foot off the floor and step forward. You should step far enough forward so that your thigh can become parallel with the floor. Keep your body upright, keeping the weight of your body in the center. Avoid driving your hips forward, which would cause you to lean too far forward. ...
Step 1: Grab dumbbells with palms facing you and thumbs wrapped tightly around dumbbell (you can also attach ankle weights if you want). Stand up and keep dumbbells by your side. Step 2: Keeping your body upright and your core tight, lift one foot off the floor and step forward. You should step far enough forward so that your thigh can...
Step 1: The bar should be at chest level before stepping under it. Step under the bar so that it is positioned under your shoulder. With your arms in line with your shoulders and your elbows pointing forward grasp the bar with the palms facing up, resting the bar in your index, middle and ring fingers. Your hands should be shoulder-width apart and...
Step 1:After loading weights, stand over a barbell with balls of your feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with an overhand grip and slightly wider than shoulder-width. Your back should be arched tightly with your arms straight and your chest up. Step 2:Pushing from the toes and...
Step 1:After loading weights, stand over a barbell with balls of your feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with a wide overhand grip. Your back should be arched tightly with your arms straight and your chest up. Step 2:Pushing from the toes and then transitioning to your mid-...
Step 1: Take a shoulder-width stance with your toes pointed slightly out. With both hands, grab bars on power rack or squat stands around hip level or slightly higher. These will only be used to keep you balanced. Step 2: Keeping your hips and waist straight, and keeping your core and back tight, bend your knees, pushing your knees...
Step 1: Sit on Leg Curl machine with your back firmly against back support. Place back of lower leg above padded lever. Your legs will be very slightly bent and about shoulder-width apart. Step 2: Grasp the handles on each side, keeping your back tight and your upper back firmly pressed into the support. Step 3: With a controlled...
Step 1: Sit on Leg Extension machine with your back firmly against back support. Place front of lower legs under padded lever. Your feet should be around shoulder-width apart or slightly closer. Step 2: Grasp the handles on each side, and slightly arch your back, keeping your back tight and your upper back firmly pressed into the support....
If you are not directed to the Trainer click HERE
Exclusive information from top medical doctors, strength coaches and scientists that you can't find anywhere else, right to your email!
