May 23rd, 2023 3:50 PM Mr. Q Categories: Barbell
The barbell deadlift is a compound exercise that targets multiple muscle groups, including the hamstrings, glutes, lower back, and grip muscles. It involves lifting a loaded barbell from the floor while maintaining a proper lifting technique and form.
Possible Stretches to do prior to exercise:
- Hamstring stretches
- Lower back stretches
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the lower body, such as leg swings or walking lunges.
How to select the proper weight: Choose a weight that challenges your muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to maintain good form and avoid excessive strain on your lower back.
- Stand with your feet shoulder-width apart, toes pointing slightly outward. The barbell should be on the floor in front of you.
- Bend your knees and hinge at the hips to lower yourself down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your spine neutral, chest up, and shoulders pulled back. Engage your core and brace your abs.
- Take a deep breath and drive through your heels to lift the barbell off the floor, extending your hips and knees simultaneously.
- As you lift, keep the barbell close to your body, maintaining a straight back and avoiding rounding or excessive arching.
- Once you’re in a standing position, pause for a moment, squeezing your glutes and engaging your core.
- Lower the barbell back down to the floor by reversing the movement, hinging at the hips and bending your knees.
- Repeat the movement for the prescribed number of reps.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
- Perform the exercise with dumbbells or kettlebells instead of a barbell to allow for more individual control.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, gradually adding more weight plates to the barbell.
- Focus on slower and controlled eccentric (lowering) phase of the lift.
- Perform deficit deadlifts by standing on a raised platform or step, increasing the range of motion and the challenge.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Gluteus, Hamstring, Hip, Lower back
Secondary:Gluteus Maximus, Erector Spinae