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DEADLIFT

DEADLIFT. TECHNIQUE AND FORM. Why do we Deadlift? . What muscle groups are represented and used? Is form important? Are both males and females positively impacted from this exercise?. FORM. -Feet are Shoulder-Width -Hands are placed just outside of the legs -Chest is up -Chin is up

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DEADLIFT

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  1. DEADLIFT TECHNIQUE AND FORM

  2. Why do we Deadlift? What muscle groups are represented and used? Is form important? Are both males and females positively impacted from this exercise?

  3. FORM -Feet are Shoulder-Width -Hands are placed just outside of the legs -Chest is up -Chin is up -Back is tight and slightly arched -Upper legs are close to parallel with the ground -Over/Under grip or Traditional grip can be used

  4. Motion -At the immediate onset of the lift, activate glutes and legs almost simultaneously -Keep body in proper alignment throughout the lift -Arms should remain hanging straight -Pinch shoulder blades throughout the lift, ensuring proper chest alignment

  5. Motion -At the immediate onset of the lift, activate glutes and legs almost simultaneously -Keep body in proper alignment throughout the lift -Arms should remain hanging straight -Pinch shoulder blades throughout the lift, ensuring proper chest alignment

  6. Motion -At the immediate onset of the lift, activate glutes and legs almost simultaneously -Keep body in proper alignment throughout the lift -Arms should remain hanging straight -Pinch shoulder blades throughout the lift, ensuring proper chest alignment

  7. Motion -Bring the weight to a full standing position, locking the knees and clearing the hips forward slightly -If using bumper plates, the weight can be dropped. If not, place the weight on the ground slowly and using a squat motion to prevent injury **Many injuries during a deadlift occur AFTER the lift is done**

  8. Common Mistakes -Not exhaling during the exercise -Curved back -Straightening the legs first, and not moving in fluid motion, which causes the majority of the weight to be lifted by lower back muscles -Leaning too far forward -Legs are too far apart

  9. Alternative Style -Trap Bar Deadlift considered to be easier than barbell deadlift, since the weight is evenly balanced throughout the exercise typically reserved for females or athletes rehabbing an injury

  10. Deadlift in Action • http://www.youtube.com/watch?v=o6H1DG7mSEc

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