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How to do Barbell Deadlifts

If you feel that your muscle groups have reached a plateau from doing body weight squat holds, it is time to up the challenge by adding the appropriate weights and doing barbell deadlifts. This is one powerful exercise that turbo charges your body’s strength and endurance.

However, if you do this exercise wrong, barbell deadlifts can go the other way and turn into barbell deadly. For instance, if you forget to keep your back flat and tight during the entire execution, this can seriously damage your back instead of strengthening it, which barbell deadlifts are actually designed to do, specifically targeting your lower back. In effect, you will be unable to gain the real benefits of this exercise when done in poor form.

The additional weight of the barbell from barbell deadlifts also increases resistance among your quadriceps, glutes, hamstring and calves from the time you push to the ground and go all the way up then back again.

Because of the various muscle groups barbell deadlifts can strengthen in just one repetition, it is often called as the king of all exercises. And truly it deserves this title, especially when you talk about intense training for your lower body.

Instructions

Preparation

  1. Place your barbell on the floor.
  2. Squatbehind the barbell with your legs shoulder width apart and knees bent all the way so they touch your chest, but make sure they don’t go beyond your toes.
  3. Hold on to the bar securely with both hands, keeping your arms straight at all times.

Execution

  1. Carefully lift the barbell off the floor as you stand upright.
  2. Keep your feet flat, arms close to your body, and upper body straight.

Return

Slowly go back down to your original position.

Repeat
 
Have other tips to doing this in mind? Feel free to share them by adding your comments below.

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