The Basics of Deadlifting

basics of deadlifting

Perhaps one of the most popular strength training exercises, deadlifting is the act of raising dead weights off the ground while staying motionless. A strength and endurance building exercise, many bodybuilders are afraid to try it because of the risk of injury. While it can be quite risky, performing it successfully can help harden joints and build a larger physique.

Benefits of Deadlifting

More than building stronger muscles, deadlifting provides a whole lot of benefits to our full form:

It burns fat

Apparently, burning fat is not exclusive to cardio activities – as deadlifting also promotes an improved metabolism.

It is good for the heart and immune system

Since deadlifting burns fat, it keeps your heart safe from many diseases. It also strengthens your immune system.

It improves posture and grip

When you deadlift, your whole body is trained to stabilise under pressure; thus, it improves your posture and prevents back pain and other related injuries. Deadlifting can also develop your grip over time, allowing you to lift heavier weights.

It strengthens bones and joints

Deadlifting not only strengthens the muscles, it also helps bones and joints as well. Stronger bones will keep you in top shape to perform other workouts.

How to Deadlift

Here’s a simple guide:

  • First, prepare the bar and stand with your feet hip width apart. Make sure the bar is over the middle of your feet.
  • Then bend your knees and grab the bar, while letting your shins hit it. Flatten your back by squeezing your chest in.
  • When you are ready, pull yourself up along with the bar. Keep your chest up and make sure that your arms are straight and that your glutes and abdominal area are tight.
  • As you put the bar down, don’t just release the tight grip. Push your hips back and slowly descend, with the bar still close to the body until it touches the ground.

Types of Deadlifting

Take a look at some of the most practiced deadlifting techniques:

Conventional Deadlift

The standard form of deadlifting, a conventional deadlift requires your hands to be positioned at the side of your thighs.

Sumo Deadlift

This is a variation where your hands are between your legs when you are lifting. The Sumo Deadlift usually applies more pressure to the hips and less on the spine.

Straight Leg Deadlift

This deadlift focuses more on the hamstrings where the legs are positioned straight most of the time – only allowing a small bend to release pressure on the knee joints and tendons.

Deadlifting Tips to Remember

Proper Gear

Make sure you wear the gym attire you are most comfortable in. Your shoes must have thin soles so you can keep your balance and maintain a better footing. A weightlifting belt can protect your back and mid-section, while straps and chalk can help tighten your grip on the bar and provide comfort if you need it.

Wrong setup

This can happen to deadlift rookies. The wrong set up is counterproductive and might cause more harm than good. To ensure that you are on the right track, you can always consult the help of an expert.

Keep your mental stability

In general, weightlifting can also be psychologically draining. Keep your mental stability by taking breaks and by keeping the company of fellow deadlifters.

Welcome to the world of deadlifting! Although it may be tough, it’s a great endurance builder. To aid you in your deadlifting goals, buy Anavar in the UK from Steroids and Muscle.

Leave a Reply

Your email address will not be published. Required fields are marked *