Exercise The Right Way - The Deadlift

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the deadlift.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosis, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Stand with feet flat and placed slightly less than shoulder width with toes pointed slightly outward.
Squat down with hips lower than shoulders and grasp the bar with a closed, alternated grip.
Place hands on bar slightly wider than shoulder width apart, outside knees and with elbows fully extended.
Place bar roughly 1 inch in front of shins and over balls of feet.

UPWARD MOVEMENT

Lift bar off floor by extending hips and knees.
Maintain a flat back and keep hips ahead of shoulders.
Keep elbows fully extended.
Keep bar as close to shins as possible.
When bar passes knees move the hips forward.
Keep body erect at point of full knee and hip extension.

DOWNWARD MOVEMENT

Allow the hips and knees to flex to slowly lower the bar to the floor.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Scientific Principles For Effective Muscle Gain

It's an unfortunate reality that throughout the years there has... Read More

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

Exercise The Right Way - The Wrist Extension

Other articles in this series looked at a number of... Read More

Muscle Building Tips and Supplements: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More

Protein or Carbohydrates?

This has got to be the biggest controversy in modern... Read More

Boost Your Anabolic Hormone Levels - Naturally!

Anabolic steroid use appears to be on the rise. With... Read More

The Dangerous Secret of Extreme Muscle Growth

You've decided to join a gym, but you're not sure... Read More

Know Your Muscles - The Lower Body

Becoming familiar with the muscles that make up your body... Read More

Weight Lifting 101

WHY WEIGHT LIFTING?What's the one thing that you can do... Read More

Current Dietary Recommendations in Strength Training

Efforts to expand the limits of human strength and endurance... Read More

Weight Training Terminology For Beginners

Weight training is one of the best ways to shape... Read More

An Amazing Technique That Can Make Your Gains Skyrocket While Others Have Reached A Sticking Point!

If you clearly understand and apply the principles involved in... Read More

Increase Your Training Intensity - Partial Repetitions

You can only build muscle tissue if you can generate... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on... Read More

Resistance Training With Your Dog

You may be wondering, "How can I possibly do resistance... Read More

Muscle-Building Exercises and Growth-Boosters

I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More

Exercise The Right Way - The Bent-Knee Sit-Up

Other articles in this series looked at a number of... Read More

The Amazing Benefits of Resistance Training

When it comes to exercise, resistance training is often overlooked.... Read More

Know Your Muscle Building Exercises - The Chest

Every bodybuilder and weight trainer will have his or her... Read More