Deadift

Posted: June 29, 2013 by Savvy Saver in Uncategorized
Tags: , , ,

In the words of the great Jon Pall Sigmarsson, “There is no reason to be alive, if you can’t do the deadlift”.

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If you are reading this and you are new to the world of fitness, you are going to discover the holy grail of strength training – the Deadlift.

If I were to enumerate the benefits of this lift, I would need a week. If the squat is the king of strength training, deadlift is the queen. And if you’ve played chess, you’d know that the utility of the queen is much more than the king.

Let’s start listing the muscle groups which get activated during the deadlift. Let’s start from the head.

1. Traps (Trapezius)

2. Lats (Latissimus dorsi)

3. Rhomboids

4. Small muscles between vertebrae

5. Serratus muscles of the back

6. All of the rest of the upper and lower back

7. Abs (obliques as well as rectus abdominis)

8. Quadriceps

9. Hamstrings

10. Glutes

11. Forearms

Now try and remember one exercise or one workout you did which involved or activated so many muscle groups at the same time. There’s hardly anything in the body which is not in action during a deadlift.

A lot of people are scared of this lift because it requires the use of the back and back injuries are the worst. Well if you go on a hunting trip and start treading barefoot towards a lions pride, no wonder you’d get eaten. Moral of the story is to start with light weight and move up slowly.

Let us now go over some quick tips on how to deadlift.

The first thing that you have to make sure before deadlifting is that the weight should be as close to your body as physically possible. This means that when you’re pulling the weight up, the weight should graze your shins before you lift and lockout. If your shins are soft, wear khakis/sweat pants while training.

Keep your back straight at all times. Your lumbar spine should always be tight and not curved. As long as your spine is straight, you will not hurt yourself doing this Godly lift.

Use your legs. Even though it might seem like an upper body dominant lift, quads, hams and primarily glutes have a very important role to play in the deadlift. When pulling the weight up, a cue which might help is to imagine pushing the floor away with your feet.

Chest up, head in line with torso and back straight. Also make sure your arms are not bent at the elbows. That would put the load on the biceps. Biceps being a smaller muscle group than the triceps aren’t usually accustomed to take heavy loading. If you don’t want a bicep tear like this, make sure you’re keeping your arms extended straight.

If you’re still short of reasons or scared to do deadlifts, go here. Enough talking, go deadlift some weights already!

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