Do you want a better butt, killer quads, a strong back and calves that won’t quit? How about unshakeable stability from head to toe and increased control over your major muscles? Contrary to the name, Deadlifts can enliven your body! Deadlifts will increase muscular strength and power throughout your lower body and core.
Learn to do Deadlifts correctly and commit to doing them consistently to incrementally increase your strength. As you move through the motion, keep in mind that your calves, quads, hamstrings, glutes, abdominals and back muscles need you to pay attention! Resist momentum. It is called a “dead” lift, after all.
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Start with a light barbell to master the movement. As you gain the confidence, you can add more weight to challenge yourself. The nice thing about deadlifts is that the research has been done and there are established ranges for reasonable goals. A decent deadlift for a man involves lifting 1 ½ times one’s body weight. If a woman can lift her bodyweight, she’s doing great. Once you reach that milestone, you can determine if you want to get more competitive about it.
Traditional and Straight Leg Deadlifts
Focus first on the form.
- Place a barbell on the ground in front of you.
- Stand with your feet shoulder-width apart.
- Your toes should be slightly turned out and just under the bar.
- Bend your knees and squat. Keep your chest lifted.
- Grab the bar with your palms facing your body.
- Press through your heels and straighten your legs.
-Start squatting again. Hinge at your hips and return to the starting point. Make sure you come to a dead stop and get rid of any momentum before you begin to lift again.
Try Straight Leg Deadlifts
Too to zone in on your hamstrings.
- Execute the movement above, but keep your legs mostly straight as you hinge at the hips to execute the lift.
Remember that Deadlifts are all about proper form! If you have any questions about the movement, please feel free to ask a HealthSPORT Personal Trainer to double-check your alignment and movement pattern. Tiny tweaks can help you perfect your Deadlift and breathe new life into your fitness routine.