“Deadlift” learn how to do it..
The “Deadlift” is one of the most popular and effective total-body workouts but as well as dangerous also.
Here’s how to Deadlift with proper form:
- Keep your feet at your shoulder width
- Keep your feet halfway under the barbell
- Bend over, keeping your back straight, head up and grab the bar slightly away from your feet.
- Bend your knees until your shins touch the bar
- Keep your body tight especially your core and glutes.
- Lift your chest and straighten your lower back, avoid curving you back invert or outward.
- Breathe in, hold it, and stand up with the weight and breath out.
- Hold the weight at the same position for 2 seconds while keeping your whole body tight especially glutes and back.
- Do not hyperextend and lean backward.
- Then return the weight to the floor by moving your hips backward while bending your knees. And repeat as the weight touches the floor.
Deadlift Variations:
- Sumo Deadlift. …
- Hex or Trap Bar Deadlifts. …
- Snatch Grip Deadlift. …
- Romanian Deadlift,
- Stiff-Legged Deadlift,
- Straight Leg Deadlift. …
- Deficit Deadlift / Rack Pulls. …
- The Hack Lift. …
- Conventional Deadlift.
How to master the deadlift:
Deadlift is simple only once you’ve mastered the correct technique and form. however, you can easily get your lower back dangerously injured. But by training step by step, keeping patience will keep you away from any injuries.
Therefore, you should plan to master deadlift.
Steps you should follow to master deadlift from beginner to advanced level:
First step:
Practice with deadlift bag for a month by gradually increasing the weight from 5kg to 30kg for 10-15 reps for 3 sets thrice a week.
Second step:
Now use the smith machine to perform your deadlift. This is a good option to practice deadlift without any serious injury.
Put weight up to 40-70% of your body weight and perform 8-10 reps for 3-4 sets twice or thrice a week for 1-2 months.
Third step:
The time has come now to shift to the regular deadlift style. Go manual now. Start with lifting 30-40% of your body weight for 10reps x 2 sets and increase the weight to 50-60 % of your body weight for the next 2 sets for 8-10 reps.
Practice this for at least twice a week for one month and then go the advance level where you start with 10 reps at 30-40% of your body weight in the first set then 50-70% in your second sets for 6 reps and then 100-110% for another set of 2-4 reps and at last, keep your maximum weight above 110% of your body weight and perform 1 rep.
Practice this for twice a week and keep increasing the weight above your body weight in your last two sets.
Disclaimer: “FitToFlaunt.com” strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good fitness and be ready to participate in the exercise.
“FitToFlaunt.com” isn’t a licensed medical aid provider and represents that it’s no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there’s the likelihood of physical injury. If you engage during this exercise or exercise program, you agree that you simply do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge “FitToFlaunt.com” from any and all claims or causes of action, known or unknown, arising out of FitToFlaunt.com’s negligence.
