Wednesday, April 18, 2012

Exercise of the Day: Deadlifts

Alright. Let's get back to basics.

Deadlifts are one of the most effective exercises to strengthen and tone your legs. You need to use multiple muscle groups in order to complete a deadlift, including your hamstrings, quadriceps, glutes, abs and back, arms, and shoulders. This total body aspect of the deadlift also makes it imperative that you do it correctly, so please pay attention to your form. I suggest that you perform the exercise in front of a mirror as well as a mirror to your side so you can be sure your form is correct.

deadlift benefits - proper form
1-Stand with your feet a few inches behind a barbell. Make sure that you are creating length in your spine, keeping your chest up, and your shoulders actively down away from your ears and pressing into your lower back. Keep this form in your upper body the ENTIRE TIME!

2-Bend at your knees, lowering until your hands are able to grasp around the barbell. Again, your chest is up and your shoulders active, keeping a flat back. Make sure you do not bend your knees past your toes. Keep your glutes going backwards.

3-Begin to push through your heels, standing back up. As you lift the barbell, keep your arms straight. Keep that proper posture in your upper body to protect your back!! The barbell should be moving straight up if you are in the right position.

4-Using the power from your glutes, stand completely upright, the barbell resting right in front of you.

5-Bend at the knees and lower the barbell back down towards the floor. Right before the barbell would rest on the floor, push yourself back into the standing position as you did so in step 3.

Do 8-12 reps. Rest for a minute and do two more sets of 8-12 reps.


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