Deadlifting 101: Proper Form and Technique
When it comes to weightlifting, deadlifting is the quintessential exercise of them all. While a squat is believed to be one of the best size builders, dead-lifting is the only workout routine that builds both the lower and upper body at the same time. According to experts, deadlift training will build unbelievable mass while strengthening all the muscles in your body.
What is dead-lifting good for?
1. Burns fat faster
There was a study where a group of overweight individuals was divided into three: diet-only, diet and aerobics, and diet and aerobics plus weights. The first group only lost around 14 pounds, the second group around 15 pounds, and the third group around 21 pounds, which is significantly more than the other two groups. This means that deadlifting and resistance training burns fat faster than just dieting or doing cardio every day.
2. Improves posture
Deadlift workouts increases your core strength and stability since it targets all the muscles that are responsible for giving you rock-hard abs and proper posture. In short, this type of weightlifting exercise enables you to keep you poised when doing daily activities.
3. Improves grip strength
To improve your grip strength, you can try your hand in dead-lifting.
Imagine the only thing that’s connecting you and the weighted bar are your fingers. And to keep the bar steady in your hands, your arms need to work doubly hard. This allows you to strengthen your grip.
4. Better-looking glutes
Nothing targets your gluteal muscles harder than dead-lifting. When your buttocks are worked out, they become stronger, toner, and better-looking. This also means that your back, hips, and knees are stronger and more resistant to injury.
5. Bones of steel
You increase muscle strength and testosterone every time you do deadlifts at home or in a gym. As a result, you strengthen your bones and prevent bone problems, like osteoporosis.
Proper deadlifting techniques In order to enjoy all the benefits that dead-lifting offers, it’s important that you perform this workout with proper form and technique.
How to properly Deadlift
1. Stand up straight.
Keep your mid-foot under the barbell. Make sure you lock your hips and knees locked. Put your weight on your feet to move your hips back as you bend your knees.
2. Straighten up your chest.
This is to ensure that you maintain a strong spine from start to finish. This will also help prevent your torso from hunching forward. Move your shoulders a few inches in front of your hands until the bar reaches mid-thigh. At this point, you should retract your shoulder blades for a stronger torso.
3. Keep your head neutral.
Throughout the lift, make sure that your head is in a neutral position. You can do so by fixing your gaze to a particular spot. Then, move your chin up so your head is in the best position for deadlifting.
4. Keep your spine neutral.
This is crucial when deadlifting. Making sure that your spine is straight, not hyperextended, is vital to prevent any injury. Aside from that, it’s also important for you to lift your chest up by using your muscles in your upper back.
5. Brace your core.
Keep your abs braced throughout the routine to maintain proper posture and prevent injuries. This is especially true when lifting heavier weights.
6. Build a powerful grip.
Your thumbs should be against your thighs’ outer part and run both hands down until you’re able to touch the bar. To make a powerful grip, switch hands regularly to prevent any muscular problems.
As you can see, deadlifting is a great form of exercise to strengthen your bones and muscles and to look and feel good fantastic.