How to perform the Deadlift
I want to talk about today one of the most productive exercises you can do in the gym - the deadlift. Do you not be scared by the name. It is a whole body, multi-joint, ultra-metabolism boosting exercise that should be incorporated into your routine. Here is how to perform a regular deadlift:
1. Place your the barbell on the ground - start with a low weight until you get the hang of the form.
2. Step up close to the bar with you feet shoulder distance apart.
3. Squat down so that your knees are behind your toes, your weight is in your heels, and your chest is up.
4. Place your hands on the bar, wider than your stance
5. Pushing through your heels, keeping the bar close to your shins, and your chest up. Straighten your legs and stand up to a soft-lock in the knees. DO NOT fully lock out your knees.
6. Repeat the motion. (Squat down, chest up - getting your thighs parallel to the ground and push through the heals to standing)
As a general rule of thumb here are the repetition ranges you want to do based on your goals.
1-6 reps = Strength
6-15 reps = Muscle Size
15-25 = Muscle Toning
Why Multi-joint movements?
Okay. So, why is the Deadlift one of the best exercises in the gym? Well, the more muscles you activate, the more weight you can lift. The more muscle you work the more calories it takes to perform the movement and to repair the muscles. This equals a more productive and effective workout in addition to creating a higher boost in your metabolic rate for longer - up to 48 hours! So, incorporating a barbell row, or other multi-joint, large muscle exercises is extremely important when you are trying to lose weight! If you were to do cardiovascular activity you would boost your metabolic rate for 1-2 hours. If you do weight lifting - especially large muscle movements you get that 48 boost. That's huge! Do a weight trianing workout every other day and your metabolism is boosted 100% of the time. Not to mention that when you add lean muscle it burns 40 x times calories pound for pound to body fat. Think of that! Each pound of muscle you add and each pound of fat you get rid of you become a higher calories burning machine. Making is easier to keep the weight off.
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Build Muscle Article FeedFind More ArticlesSearchSimilar ArticlesBest Exercise in the Gym Number 6 - The Lat Pull DownRecent ArticlesIt Is Easy To Do Strength Training At HomeHow To Get Movie Star Muscles In One MonthEffective, Best Muscle Building DrinkEssential Diet Plan For Building MuscleContents Of Body Building SuplementsIntensive Training And Body Building SupplementsYoung Teens That Body Build, It's Not What You ThinkImportant Best Foods For Building MuscleIf You Are in Great Shape, Consider High Intensity TrainingThe Case Against Lean ProteinSubmitted On November 15, 2010. Viewed 21 times. Word count: 412.MLA Style Citation:Johnson, Ellie".".15 Nov. 2010EzineArticles.com.8 Mar. 2012
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