1. What is Deadlift?
2. What are the effects of Deadlift exercises
3. Instructions on the most correct and effective Deadlift steps
4. Variations of Deadlift exercises
5. Some notes when performing the Deadlift correctly
Deadlift is one of the exercises that is no longer too strange to gym goers. Because it not only helps increase muscle, this subject also helps to effectively eliminate excess fat. However, not everyone can know in detail how to practice Deadlift correctly and accurately. Through today’s article, we will introduce you to how to practice Deadlift correctly. Let’s explore now.
What is Deadlift?
For gym professionals, the phrase “Deadlift” must have become too familiar. However, for some people, especially “newbies” who are new to sports and bodybuilding, the definition of Deadlift seems to be quite unfamiliar. Simply put, this is a complex exercise, meaning that it requires the mobilization of whole-body strength, the coordination of muscle groups such as chest muscles, buttocks, thighs, back, etc., which helps eliminate excess fat, form and develop muscles effectively.
Deadlift is considered an important bodybuilding technique, so most people who pursue bodybuilding know and choose to practice this exercise to become “professionals” in the gym.
What is the effect of the Deadlift exercise?
Each specific exercise has an effect on the body, and Deadlift is no exception. When you spend time practicing this sport every day, you will see clear improvements in your body, typically:
• Muscle groups are strongly impacted with the purpose of reducing fat at high intensity.
• Create hormones for the process of reducing fat and forming muscle groups.
• Burn calories effectively and quickly. With only 3 minutes of Deadlift practice, it is equivalent to running 2km.
• Strengthen the health of the cardiovascular system, preventing common diseases in this system.
• Help the body become firm, neat, and attractive in a short time.
Instructions for the most correct and effective Deadlift steps
Deadlift is an exercise that lifts weights of different weights off the ground. It sounds simple, but if performed incorrectly, injuries and unnecessary risks can occur. Below are instructions for practicing Deadlift correctly that you should refer to:
Step 1: standard standing posture
Standing in a standard posture is considered an important first step when practicing Deadlift. There is a folk saying, “a good start, a good end.” Only when you perform the correct standing posture will the following movements “get into position” better.
With this first step, you stand up straight and spread your legs so that the distance between your legs is equal to your shoulders or slightly wider. Hold the barbell tightly with both hands so that your shins touch the barbell, and your forearms touch the outside of your thighs. You can place your palms facing your body or place one hand behind, one hand in front, all are suitable.
Step 2: Adjust posture
Adjusting the appropriate posture is also an equally important step when deadlifting correctly. When the weight lifting posture is in the correct state, it will help minimize injuries or risks that may occur to the body. To do this, you need to pay attention to keeping the spine in the center position, not pointing down or up. Gently lower the hips, keeping the face straight in front of the face. For the two shoulders, you need to squeeze them tightly, pointing back but not allowing them to bend.
Step 3: Start lifting the weights
The next step of performing the Deadlift correctly is to lift the weights. Immediately after adjusting the posture to a comfortable and suitable state, you use both hands to grip the barbell tightly, push both legs down so that the legs create enough force to lift the weights. Note, always hold both hands tightly, push the hips and shoulders up a little. Then, combine with the strength of the upper body to lift the weights up until the weights are in the middle of the upper thighs.
While lifting the weights, you need to pay attention to pushing the two toes down, following the push of the heels. In addition, you also need to keep the barbell in contact with the body when performing the movement.
Step 4: Lower the weight
After performing the correct weight lifting, the next correct Deadlift posture is to lower the weight. In this step, you slowly lower the barbell until you see the weight touching the floor, then stop and continue to lift the weight to extend the time of performing the Deadlift, increasing the effectiveness of the exercise.
When lowering the weight, you need to pay attention to do it very slowly so that you can feel the tension of the muscle bundles. Moreover, immediately after lifting the weight, you should control your body, not use inertia to push the weight up.