Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Exercise The Right Way - The Deadlift


Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the deadlift.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosis, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Stand with feet flat and placed slightly less than shoulder width with toes pointed slightly outward.
Squat down with hips lower than shoulders and grasp the bar with a closed, alternated grip.
Place hands on bar slightly wider than shoulder width apart, outside knees and with elbows fully extended.
Place bar roughly 1 inch in front of shins and over balls of feet.

UPWARD MOVEMENT

Lift bar off floor by extending hips and knees.
Maintain a flat back and keep hips ahead of shoulders.
Keep elbows fully extended.
Keep bar as close to shins as possible.
When bar passes knees move the hips forward.
Keep body erect at point of full knee and hip extension.

DOWNWARD MOVEMENT

Allow the hips and knees to flex to slowly lower the bar to the floor.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.


MORE RESOURCES:

How to Get Fit Like a Marine
STACK News
With all the hard work you're grinding out in the weight room, you'd better learn how to build muscle in the kitchen with a proper diet. Check out the video player above to see an example of what your plate should look like if you're trying to build ...



Post-Bulletin

Pilot cancer survivors' program a success
Post-Bulletin
... machine at the Rochester Area Family Y during an exercise session as part of the LIVESTRONG program. The program is free to survivors of cancer and designed to help build muscle mass, strength, increase flexibility, endurance and functional ability.



Dozens march in support of police
WBAL Baltimore
AND IT'S A GOOD WAY TO STRETCH OUT YOUR BACK. A GREAT WAY TO STRETCH YOUR BACK. YOU DO YOGA SO A GREAT WAY TO DO SOME OF THE POSES JUST TO REALLY BUILD MUSCLE AND CONFIDENCE. OK. HAVE THAT SUPPORT.



WOSC Senior Calendar
Monroe News Star
Chair exercises provide seniors a great way to build muscle strength and stay flexible. Erin teaches seniors simple slow-moving exercises that are beneficial to improving balance, increasing metabolism, relieving pain, and improving mental alertness.



FoodNavigator-USA.com

Reaching beyond athletes will drive sales of protein drinks
FoodNavigator-USA.com
Despite the success of protein drinks in recent years, Synergy believes manufacturers can do better by perpetuating the perceptions of efficacy to lose weight, build muscle and increase immunity. Firms also should position protein drinks as beneficial ...



Today.com

7 anti-aging foods you should be eating today
Today.com
Fatty fish like salmon are rich in lean protein to build muscle, and omega-3-fats, supporting heart and nervous system health, as well as shiny and healthy skin and hair. If salmon's not your favorite, include other oil-rich fish include blue fish ...

and more »


Showdown in combat town: 2/4 executes vertical assault
DVIDS (press release) (registration)
Marines stand their ground during a vertical assault exercise Dec. 10 at Combat Town. After gaining ground in Combat Town, the Marines cleared several buildings and engaged simulated enemy forces. The Marines are with Battalion Landing Team 2nd ...

and more »


HGH: Does human growth hormone improve athletic performance?
FightSaga
Simply put, one could not build muscle mass without it. Human growth hormone, in synthetic, injectable form, was developed in 1985 and approved by the FDA as prescription drug for medicinal purposes such as Chronic kidney insufficiency and HIV/AIDS.



Buffalo News

Wright's Corners volunteer firefighter and nurse lost more than twice her weight
Buffalo News
“If I hadn't have done the exercise I wouldn't be as small as I am because you have to build muscle that burns more calories and that's what I think is going to help me keep it off,” said Reid. “I don't think it would be easy to go back to how I was ...



Missouri Sports Redux

Curves Unveils New Specialty Classes For 2015
Missouri Sports Redux
Curves Workouts with Jillian Michaels* is a cutting-edge no-nonsense Curves Circuit workout designed to build muscle and boost cardiovascular conditioning while targeting all major muscle groups. Michaels' innovative series is intentionally ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.