Welcome to Do It Right, a new series where we cover essential skills that everyone should know. From being fit to taking care of your gear and beyond, every do-it-yourself post calls for expert advice to help you learn something new in a wide range of topics.
Skills: How Deadlift
Deadlifting is an easy task to hold a lot of weight. This is a relatively simple exercise, but it requires the right technique to do it properly and many people do it randomly. The step-by-step guide below will ensure that you are on the right track. For clarity, we’re going to operate the conventional Barbell Deadlift সবচেয়ে the most widely used version of the elevator — and have no adverse movements.
Lee Boyce, Toronto-based strength trainer, speaker, owner of Lee Boyce Training System, college professor and internationally published fitness author. Despite undergoing reconstructive surgery on both knees just a few years ago, I can do more than 500 pounds of deadlift, so I know one or two things about how to be strong and avoid injuries – especially with this movement.
What do you want
A barbell, a weight plate to load on it, some empty floor space, and the pleasure of a good old style.
How to do it
- Load the barbell to your desired weight. It’s best to start light, and be sure to note the size of the weight plates you are using. You want the bar to be about nine inches away from the ground (standard plates use about 18 inches in diameter). Olympic bumper plates come in all sizes regardless of plate weight. On the other hand, iron plates often become smaller as they become lighter. If you use smaller plates, the height of the bar will be closer to the ground, which means you will have to bend more to gain weight. That can be risky. Instead, mount the bar on a slightly elevated surface so that the height matches the height of the Olympic plate.
- Extend right. First, determine the position of your feet over the bar. Separate the hip-width of your legs and close in such a way that your shins touch almost the bar আদর্শ an inch of space between the shin and the bar is ideal. When you look straight down at the bar, it splits roughly in half, just above the laces of your shoes.
- Get a grip. The next step is to make a fist at the bar. (Still don’t worry about your back or the rest of your body.) Keep your legs up, reach down, and place your hands on the bar just outside your shin using the double overhand grip. Let your back round. Your hamstrings should feel a nice stretch.
- Get uncomfortable. It sounds promising, but listen to me. Hold the bar while lying on the floor, pull your buttocks out and push your chest upwards to keep your body in a flat-back position. To help get into this position, pinch the back of your armpits and move your knees against your arms as you try to raise your chest. Properly covered, it will withstand a great deal of adverse conditions. Remember to pull your chin; Your eyes should focus on a spot just in front of the bar. All this excitement you created should not feel comfortable – and that’s a good thing.
- Digging and turning the bar. When deadlifting, you should not rely on your arms or back to remove weight. This is why it is important to press every last ounce of flex from the bar before lifting it. This will ensure that you keep your elbows straight and lift with your body, not your hands. It avoids any shaking, spastic motion that can throw your strategy. Before lifting, place the bar near your shin and try to pull it up with both hands, as if you want to bend the bar up to the ceiling.
- Wait. Now is the time to believe in your strategy. Stay tight, keep your core engaged and lift. Make sure the bar is not more than an inch away from your body. Drive with your legs, pressing your glutes, until you stand tall. You don’t have to lean back. As long as you hold the glue all the way, you will know when you will not be tall. Once you get up, stay still for a full second with a proud chest and tight buttocks.
- Demand. Now it’s time to reverse the steps to return to the starting position. First leave the hips behind. Pretend you are aiming your buttocks to touch your back wall and keep your back flat as you go down. While doing this, let the bar pull your thighs down in a smooth, controlled motion. After the bar has crossed knee level, it is okay to emphasize the “sitting” pattern and let the weight go back to the floor. Once the bar is at your knees, it’s best to lower it a little faster.
- Repeat. Now that the weight is back on the floor, take a second before you grab it and repeat another. Reset yourself, and repeat everything from step four. Don’t skip this step দেওয়া it’s important to give each delegate a chance to strengthen themselves first. This may seem insignificant if you are lifting an empty bar, but once you tack on more weight, each last bit of tightness becomes invaluable.
If you are a learner by heart, watch the video tutorial below, which apparently breaks all the steps.
Through practice, you will be able to master deadlifting and get the most out of this incredibly important movement. The deadlift targets the entire posterior chain or the muscles in the back of the body (primarily the gates, hamstrings, and lower back). It provides serious strength and muscle-building benefits and, when done correctly, is one of the most joint-friendly exercises you can do. Take the time to learn the right form now, and you’ll be rewarded for life.
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