What is it about lifting heavy shit that's so satisfying ? Why does that rush of blood to the head and the following tinging sensation in your entire being make you feel invincible? Whatever the reasons, you will return to the weight stack once you've got a taste of iron.
Now, there are three (five, actually) fundamental lifts that can turn your body into that of a superhero's. The first three, comprising the sport ofpowerlifting , are the Squat, the Bench-press, and the Deadlift . The other two are the Pull-ups and Parallel-bar dips. Incorporate these into your regime and watch the magic. Among these, the deadlift is the real killer. It requires your entire body to work in unison, your back, shoulders, legs, core, the whole shebang! It's also the easiest to cock up and mind you, the deadlift takes no prisoners. Probably, it will rip your lower back to shreds, and you'll be lucky to get out of the gym walking.
Yours truly screwed up a heavydeadlift once. I was pushing about 110kg, I rounded my back while lifting, and nearly herniated my lumbar discs. That was in December 2016. The doctor told me to avoid any spinal loading, and I took a year to develop the cojones to pick up the barbell again.
Do thedeadlift right, however, and it is the most rewarding exercise. It gives you a Superman-like posture, a T-Rex's legs, the tush of a model, abs of steel, grip-strength of a python, and a bulletproof back, and then some! Oh, here's what a decent deadlift looks like (she's not tucking her chin in, though). Thanks for the GIF, Buzzfeed !
Here are pointers when doing adeadlift . 1) Stand in the middle of the barbel with your feet about shoulder-width apart.
**2) Squat down to the bar until your fingers can grip the bad and no more. (Don't bend over)
3) Grab it with the strongest grip you can muster. (this also engages yourlats , the wing-like muscles that emerge when you extend your arms to the side)
4) Get your back flat. (like someone is pressing down on your lower back)
**5) See that your shoulderis placed a wee bit ahead of the bar. ( This way, the weight won't pull you forward when lifting.
6) Pull your shoulders back and down. (It helps maintain a neutral spine)
7) Tense your arms and body to remove the slack from the bar. (A good way to keep the back from rounding)
**8) Tuck your chin in.
9) Brace your core like someone's about to punch you HARD in the gut and push your chest out.
10) Push the weight off the floor with your legs. Don't, I repeat, DON'T pull it up with your back and arms! The deadlift, at least the lift-off part of the exercise, is a pushing move for which you should use the big muscles of your body, the glutes (bum) and quads (thighs).
11) On your way down, push your hips behind, and begin bending the knees only when the bar crosses it.
Yes, the list is long, but it's just like driving. Once you're used to the clutch, brakes, steering, throttle and indicators, using them becomes second nature. Not if you are an Indian, though. Indians don't use indicators when changing lanes. USE INDICATORS WHEN CHANGING LANES!!
While all the ten points are crucial in a deadlift, #2, #5, and #8 require special mention.
Let's start with #2.
This holds true not just for deadlifts, but for picking up anything off the ground, be it a crayon you dropped, or 120kg. Always squat down to pick up stuff, and the logic is simple. Your legs are waaaay, waaaay stronger than your lower back. So, as in life, don't bend over. Unless you really wanted to. Okay, moving on.
#5) Place your shoulders a wee-bit ahead of the bar. This is something I learned from personal experience. When you keep your shoulders exactly over the bar, you will notice that the weight tends to pull you forward when you perform the lift, especially when you go heavier. This happens because your body's centre of mass is away from that of the barbell's. So, when you tip your weight forward by a bit, your body's weight centre is directly above the centre of mass of the barbell, after which, all you need to do is lift the damn thing. However, make sure that you are lifting by pressing your feet into the floor, you've got your back flat as a pancake, and that your core is tight!
#8) Do NOT look forward with a craned neck while lifting. It's plain bad for you. It hurts me to watch chaps nearly look up when doing a deadlift, or even a squat for that matter. Instead, tuck your chin in, and keep your neck neutral with the backbone, all in one line. This actually protects your cervical spine, the section that connects your torso to the head.
I have left the various types of stances, bars and grip types for deadlifts for another post. Here are a few good videos on how to perform the deadlift.
5 common deadlift mistakes @BuffDudes
How to rebuild your deadlift properly +Elliott Hulse
But, it would be amazing to hear your take on the deadlift, or any advice you have on the topic or anything fitness related. Grow stronger, people!
Now, there are three (five, actually) fundamental lifts that can turn your body into that of a superhero's. The first three, comprising the sport of
Yours truly screwed up a heavy
Do the
Here are pointers when doing a
**2) Squat down to the bar until your fingers can grip the bad and no more. (Don't bend over)
3) Grab it with the strongest grip you can muster. (this also engages your
4) Get your back flat. (like someone is pressing down on your lower back)
**5) See that your shoulder
6) Pull your shoulders back and down. (It helps maintain a neutral spine)
7) Tense your arms and body to remove the slack from the bar. (A good way to keep the back from rounding)
**8) Tuck your chin in.
9) Brace your core like someone's about to punch you HARD in the gut and push your chest out.
10) Push the weight off the floor with your legs. Don't, I repeat, DON'T pull it up with your back and arms! The deadlift, at least the lift-off part of the exercise, is a pushing move for which you should use the big muscles of your body, the glutes (bum) and quads (thighs).
11) On your way down, push your hips behind, and begin bending the knees only when the bar crosses it.
Yes, the list is long, but it's just like driving. Once you're used to the clutch, brakes, steering, throttle and indicators, using them becomes second nature. Not if you are an Indian, though. Indians don't use indicators when changing lanes. USE INDICATORS WHEN CHANGING LANES!!
While all the ten points are crucial in a deadlift, #2, #5, and #8 require special mention.
Let's start with #2.
This holds true not just for deadlifts, but for picking up anything off the ground, be it a crayon you dropped, or 120kg. Always squat down to pick up stuff, and the logic is simple. Your legs are waaaay, waaaay stronger than your lower back. So, as in life, don't bend over. Unless you really wanted to. Okay, moving on.
#5) Place your shoulders a wee-bit ahead of the bar. This is something I learned from personal experience. When you keep your shoulders exactly over the bar, you will notice that the weight tends to pull you forward when you perform the lift, especially when you go heavier. This happens because your body's centre of mass is away from that of the barbell's. So, when you tip your weight forward by a bit, your body's weight centre is directly above the centre of mass of the barbell, after which, all you need to do is lift the damn thing. However, make sure that you are lifting by pressing your feet into the floor, you've got your back flat as a pancake, and that your core is tight!
#8) Do NOT look forward with a craned neck while lifting. It's plain bad for you. It hurts me to watch chaps nearly look up when doing a deadlift, or even a squat for that matter. Instead, tuck your chin in, and keep your neck neutral with the backbone, all in one line. This actually protects your cervical spine, the section that connects your torso to the head.
I have left the various types of stances, bars and grip types for deadlifts for another post. Here are a few good videos on how to perform the deadlift.
5 common deadlift mistakes @BuffDudes
How to rebuild your deadlift properly +Elliott Hulse
But, it would be amazing to hear your take on the deadlift, or any advice you have on the topic or anything fitness related. Grow stronger, people!
