Exercise The Right Way - The Deadlift

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the deadlift.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosis, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Stand with feet flat and placed slightly less than shoulder width with toes pointed slightly outward.
Squat down with hips lower than shoulders and grasp the bar with a closed, alternated grip.
Place hands on bar slightly wider than shoulder width apart, outside knees and with elbows fully extended.
Place bar roughly 1 inch in front of shins and over balls of feet.

UPWARD MOVEMENT

Lift bar off floor by extending hips and knees.
Maintain a flat back and keep hips ahead of shoulders.
Keep elbows fully extended.
Keep bar as close to shins as possible.
When bar passes knees move the hips forward.
Keep body erect at point of full knee and hip extension.

DOWNWARD MOVEMENT

Allow the hips and knees to flex to slowly lower the bar to the floor.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

---

The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain

There are many causes of back pain. Injury, illness, herniated... Read More

Personal Trainers with Real People, Real Situations

TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More

5 Diet Fitness Tips You Can Use Today

Are you ready to live a more powerful life by... Read More

Strong To The Core of Your Being - The Benefits Of Core Training

If you were to ask me which muscle group in... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal... Read More

Muscle Soreness After Exercise

Many individuals judge the quality of their exercise session from... Read More

Shoulder Exercises For Beginning Bodybuilders

The main shoulder muscles that concern bodybuilders are the deltoids... Read More

Build More Muscle Mass And Strength Without Supplements

Who should use this method to build muscle quickly?If you're... Read More

Exercise The Right Way - Dumbbell Lunges

Other articles in this series looked at a number of... Read More

Know Your Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his or her... Read More

Before and After Photos in Fitness Magazines

Some supplement companies will go to any lengths to prove... Read More

Muscle-Building Exercises and Growth-Boosters

I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More

The Ultimate Hard Body Exercise

The Front Squat:As you may have already discovered, the squat... Read More

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most... Read More

Weight Gain Myths

The vast majority of myths about weight gain are mostly... Read More

Abdominal Exercises For Beginning Bodybuilders.

The abdomen contains the muscles that most beginners struggle with... Read More

Want to Do Everything Better? Build A Strong Core

Core strength and stability is increasingly recognized as a vital... Read More

Increase Your Training Intensity - Pre-Exhaustion

You can only build muscle tissue if you can generate... Read More

But I Dont Want Muscles! Part 1: What Muscle is, and how to Build (or Avoid) It

One of the common comments I hear from my female... Read More

Exercise The Right Way - The Standing Calf Raise

Other articles in this series looked at a number of... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on... Read More

Six Minute Abs

Six minutes out of your day. All you need is... Read More

Personal Training: 3 Keys to Training Clients in Their Homes

When considering your options as a personal trainer, one of... Read More

What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning?

But how can this possibly be? Everywhere you look, it's... Read More

Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L

The stiff-legged deadlift is one of the best exercises you... Read More

BMI Calculator Results

BMI, Body Mass Index, is the most popular and simple... Read More

Body Building for beginners

Body building or even just showing up at a gym... Read More

New Bodybuilding Study on the Benefits of Deadlifts

Deadlifts are a very potential muscle-building exercise, that will rejuvenate... Read More

Exercise The Right Way - The Leg Curl

Other articles in this series looked at a number of... Read More

10 Tips: How to Get in Shape without Sweating

Tip #1: The *Brazilian move*.The good thing about this move... Read More

Know Your Muscle Building Exercises - The Legs

Every bodybuilder and weight trainer will have his or her... Read More

Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals

Lets discuss Muscle and Fitness -- The Second Key To... Read More