The Deadlift Exercise Broken Down
The Deadlift exercise has been around forever. Christ not only deadlifted the cross up the side of the moutain, but he also lifted the sins off of all mankind forever. The way I look at it, if it was good enough for the King of Kings and Lord of Lords, why shouldnt it be good enough for you and I today? Unfortunately, not many people are doing the deadlift anymore.
There are just some exercises that are superior to others when trying to transform your body; The pull-up is better for the lats than is the lat pull down (closed chain exercise vs. open chain exercise,) the flat barbell bench press is better than the machine exercise the pec deck (more overall muscles are being used.) However, there is one exercise that is the King of them all; The DEADLIFT. Dont let the name scare you , it really isn’t all that bad of an exercise to perform. I know you probably don’t see this performed much at the big box, $10.00 a month, gym you may attend, but this exercise really knocks it out of the park as far as effectiveness to transforming your body. The Deadlift is definitely not just for powerlifters, bodybuilders, or men, it is for men and women of any age that have no contraindications to exercise and a desire to change there body.
Primary muscle(s): Erector Spinae, Gluteus Maximus, Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris, Biceps Femoris, Semitendinosus, Semimembranosus (and that’s a whole lotta bang for your buck.)
•While bar is resting on floor, stand close to bar with feet directly underneath bar
•Feet should be slightly wider than shoulder width apart
•Squat down by bending through the hips until you are able to grasp bar in an alternated grip
•The bar should be up against your shins
•Keep head straight ahead and maintain a neutral arch in back
•Begin by lifting through hips while driving through the heels of your feet
•Once the bar clears the patella, drive hips forward
•Continue driving hips until lifter reaches a fully erect position
•Lifter should not over-exaggerate a backward lean at the top of movement (this will place stress on the lower back)
•You should exhale during the concentric and it should take two seconds
•For eccentric portion of the lift, slowly return to starting position by lowering hips and knees
•The eccentric portion of the lift, should take four seconds and you should inhale
Good luck with your quest to become a better steward of the body that God has given to you . If there is anything that we can do here at Fit for Faith Christian Fitness Ministries to help you along your way, please don’t hesitate contacting us here at email@example.com.
Fit for Faith Ministries is building a Stronger Body of Body of Believers