Wednesday, May 1, 2013

Deadly functional deadlift

Recently I've got a question about deadlift exercise (cheers Alexander! :) ) and I thought it is a good starting point to write a little about this thing here.

When squats, push ups and planks are the easy exercises, deadlift is more complicated, but still perceived as a basic (and one of the best effective) gym exericses.
Why it is more complicated? Because you have to have a perfect technique not to hurt yourself while doing it. That is why when I have beginner customers I don't even advise them trying to do deadlift and leave it only for those, who are already known with gym basics. 
If you want to incorporate it to your daily training routine, make sure your technique is correct.

Muscles engaged

When you're doing deadlift you are engaging glutes, lower back, hamstrings, traps and forearms.So it is basically lower body exercise, basically speaking for backside of your thighs.


Starting and ending position in deadlift

--> It is very important not to bend your back while lifting the barbell from the ground. Keep a natural arch in your back while doing this exercise! 
--> Start with bend knees, thighs should be a parallel to the ground. Knees are in the same line as foot. 
--> Lift the barbell vertically, from squat position til standing position.
--> Bend again while keeping yur natural arch in your back, take your butt as you would like to seat on a chair. When you feel the tension in your harmstrings, you bend your knees.

Check this video out, made by Silje Mariela with does and doeas about deadlift's technique:



deadlift on straight/stiff legs with dumbbells
Regular deadlift vs. deadlift on straight legs

While doing deadlift on straight legs, you are using more backside of your thigts, while classic deadlift engage more muscles groups. 

While doing deadlift on straight legs, you stop your movement when you are taking barbell down and you start feeling tension in hamstrings, you take barbell up and go back to standing position.

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