The deadlift is an excellent compound exercise that targets the quads, hamstrings,gluteal muscles, lower back, traps, and forearms--not to mention it makes you feel like a beast when you do it.A serious injury such as a herniated disc can occur if not done correctly.If you follow these steps you can turn into a modern day Hercules.
Step 1: The barbell should be ready.
Add plates to your strength and fitness level by placing the barbell on the ground.Start lighter if you are performing the deadlift for the first time.It's easy to add weight later.Before you test your physical limits, you want to perfect your form.Attach the plates tightly to the barbell with clips.Since a barbell weighs between 25 and 45 pounds on its own, beginners usually start lifting just the barbell.If you want the bar to be as high on your shins as it would be if it had plates, you'll want to prop it up.If you are bending too far down, you could hurt yourself by pulling the barbell right off the floor.The barbell can't roll off if you prop it.
Step 2: Take your stance.
If you step up to the bar with your feet shoulder width apart, your toes are pointing forward or slightly outward, and the barbell is at the center of your foot, it will divide your front and back feet in half.
Step 3: Sit down.
Pretend there's a short stool behind you; bend your knees and hips and sit back as if you were going to sit on that stool, while you reach down to grab onto the barbell.Don't let your knees collapse in.Keep your back straight.Rather than from your waist, bend from the hips.You need to bend your knees and hips to grab the bar.The starting position is the deadlift.Your shins should be touching the bar.It's hard to stay in this position.When you figure out your form and check all the criteria, you may be able to take a break from this position.You will see people doing this between deadlifts if you watch them.Make sure you get back into this position before lifting.
Step 4: Do you have a grip?
You can reach the barbell with your hands just outside of your legs.Keep your arms straight.The ends of the barbell should be far from your palms.It is not uncommon for people to use a mixed grip as they move onto heavier weights, but it is better to keep things simple as a beginner.The hook grip is painful at first, but it is more secure for Olympic lifting.It is similar to the overhand grip, except that instead of the thumb over the remaining fingers, it is hooked underneath them.People who do not have full flexibility in the elbow joint should not use the underhand grip alone.
Step 5: The starting position is set.
Setting means creating tension in your body while you're in the starting position so you use your muscles when you pull the bar up.You don't want to be like a wet noodle if you pull a muscle or hurt a joint, it's a bit like clenching your body.Make sure your back is straight and flat.If you have a bend in your back, you need to do some flexibility work.If you have someone record you in the beginning, you can see if your back is straight or not.Some people hold their head in line with their backs, others look straight ahead, and some people look up at the ceiling.
Step 6: Bring the bar up with you when you stand up.
While maintaining a flat back, raise your hips and shoulders at the same rate.During the lift, keep your Abs tight.Straighten your knees as you push through your heels to begin the movement.The bar should drag along your shins on the way up, so if you don't wear socks or knee-high pants, you'll have injuries.Don't let your shoulders cave forward, come to a standing position with upright posture and pull your shoulder back.Stand up straight, don't bend backwards.Pull the bar up with your legs.
Step 7: The bar should be lowered.
Keeping your back straight, return the bar to the starting position.If you are going to sit in a chair, push your butt out.Curl your tailbone or arch your back.The weight should be released after it is on the ground.
Step 8: Two weights are placed on either side of you.
The dumbbell should be in front of you.The weight of your dumbbell should be appropriate for your strength.
Step 9: It is necessary to position yourself correctly.
Your shoulders should be spread a bit wider than your feet.Place your toes forward.The result will be the same if you point them slightly outward.
Step 10: If you want to grasp the dumbbell, squat down and hold it.
You should squat with a neutral back.Pull your shoulders away from your ears.You can tilt your chin up if it's more comfortable, but keep your head in line with your spine.If your eyes wander, so will your head, which will shift your spine.Make sure your chest is raised.Make sure that your heels stay on the floor, and that you have your shoulders in front of the balls of your feet.
Step 11: Take care of your core while you stand up.
When you lift the dumbbells, your abdominals help keep your spine stable.Straighten your knees and hips before standing upright.The dumbbells should rest against your thighs and your elbow should be straight.Your shoulders and hips should rise at the same time.Try to keep the dumbbells as close to your body as possible.
Step 12: The dumbbell should be lowered back down by hinge at the knees.
As you begin to squat back down to the ground, your hips should move back and forth.If you bend your knees, they will be far ahead of your toes.If you keep your back straight, you won't have to worry about curling your tailbone.Lower back down, make sure to keep your Abs strong and engaged.The lift and squat requires you to keep your shoulders back.