Deadlift
The Deadlift - The King Exercise
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The barbell deadlift is a compound exercise used to develop overall strength and size. It targets pretty much every muscle in the body, making it the king of all exercises. In powerlifting it is regarded as the main competition lift, but is also considered a classic benchmark of overall strength. There are different types of deadlift exercises. The conventional deadlift is where you lift the barbell with your hands wider than the knees, the sumo deadlift is where you lift the barbell with your legs wider than your shoulders and hands placed in the middle of the barbell. The barbell deadlift is part of the big three lifts the other two are squats and bench press.
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Benefits of The Deadlift
- Targets multiple muscles including hamstrings, quads and glutes, but also brings in the lats, traps and arms
- Builds core stability and strength
- Can have great results even at light or medium weights
- Simple to scale for non-powerlifters by raising the bar to where someone can perform it without flexing their lower back
- If grip is a limitation, it can be performed with a mixed grip or using straps
- It is the king exercise
How To Deadlift:
- Stand with your mid-foot under the barbell
- Bend over and grab the bar with a shoulder-width grip
- Bend your knees until your shins touch the bar
- Lift your chest up and straighten your lower back
- Take a big breath, hold it, and stand up with the weight
- Ensure bar moves in a straight line a to b
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How To Sumo Deadlift:
- Position the bar over the top of your feet and assume a wide stance.
- Push your hips back and hinge forward until your body is nearly parallel with the floor.
- Reach down and grip the bar using a shoulder width and overhand grip.
- Inhale and pull up slightly on the bar while allowing your hips to drop in a seesaw fashion.
- As you drop the hips and pull up on the bar, set the lats and ensure your armpits are positioned directly over the bar.
- Push through the whole foot and focus on pushing the floor away.
- Ensure the bar moves in a straight line as you lift.
- Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
- Return the bar to the floor. Job done