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Dead Lift


Overview

Dead lifts are one of the best exercises for building overall mass and strength throughout the body. This is because deadlifts work a wide range of muscles in a very intense way. This exercise is considered to be primarily a back exercise and main emphasis is placed on the trapezius muscles (traps), the lower back, buttocks, quadriceps, and forearms. Secondary stress is placed on hamstrings and other upper back muscles.

Setup

Load an Olympic bar with a heavy amount of weight and set it down on the floor in front of you. Step up to the bar and take an overgrip with your hands about shoulder width apart. Make sure your feet are firmly planted, pointed forward, and about shoulder width apart. Your back shoulder be angled at about half way between fully bent over and fully upright, and the knees should be bent. Begin this exercise with the arms fully extended.

Movement

Slowly stand upright by beginning the movement with the legs straightening and then the upper body straightening. Continue to lift the barbell until you are standing fully erect with your arms hanging straight down and the bar directly in front of your upper quads. Then, slowly reverse this movement to lower the bar back down until it returns to the starting position and rests on the floor.

Tips From the Trainer

This exercise can be performed by taking an overgrip with each hand, but many weight lifters choose to do this exercise with one hand using an overgrip and the other hand using an undergrip. This helps to preserve grip strength and prevent your forearm muscles from losing strength before you are able to effectively exhaust your back muscles.

Because deadlifts place such intense stress on the lower back muscles, you may decide to use a weight belt to reduce the chance of injury. While many people have different views about whether a weight lifting belt is necessary, consider using one based on your own personal preferences and physical needs.



Dead Lift Start Starting position

Dead Lift Midpoint Deadlift Midpoint

Dead Lift End Deadlift End