When someone talks about training and the subject of deadlifting, the first thing that comes to mind is powerlifting or strongman.
Don't twist it. The deadlift also has bodybuilding benefits. Beginners at the gym looking to build size and strength should learn all about the deadlift and apply that knowledge as soon as possible.
Fortunately, M&F / Flex Social Media Director David Baye is here to offer that knowledge. The two-time Mr. Wisconsin NPC winner has sweated hours in the gym sharing his expertise on this classic lift.
What the deadlift does
While it's the most basic move, Baye explains why the deadlift is the true MVP of big lifts.
"(It's) an exercise that is great for the thighs, the back, the traps, something you can use whether you're a bodybuilder, a powerlifter, a strength athlete, even if you're a cross fitter out there. The The deadlift is something anyone who is a beginner should do, and pretty much anyone, unless you are disabled from injury. "
The bar is obviously on the floor in front of Baye and he advises using a lighter weight to keep the shape. Getting heavy can lead to injuries and missed elevators. The version of the deadlift that Baye covers here is the conventional deadlift.
“The feet will be about shoulder width apart, much like doing a squat or a bent row, a nice and strong posture. I'll let my hands grip the bar a little wider than where my feet are. My hands will be just outside my shins and thighs. I want to make sure my bum is nice and low when I start. I have a nice arch in my back and my head is high. Sometimes it's good to find a spot against the wall so that you can focus more. "
Lift the weight
w you can lift. Baye shows the correct form by simply standing upright with the weight and extending beyond a straight and high posture so that he leans back slightly at the top. While this seems easy, it does emphasize the importance of timing.
“Timing is important. You want to come up, straighten your legs, and roll our backs at about the same time. We don't want our butts coming up and lifting everything up with our backs, or we don't want us lifting our backs up and then pushing with all of our glutes. You want it to be a nice, gentle move that works your legs and back at the same time. "
Aside from the fact that this movement is a serious size builder, there is one more aspect to consider. Baye says getting enough repetitions of this exercise can challenge your cardiovascular system.
“Remember, this is an exercise that can work your cardiovascular system just like squats. So it's not a bad thing to take a little longer pause between sentences. "
The most common deadlift mistake is the same for almost every exercise. Lifters are consuming too much weight. However, there are other pitfalls that need to be avoided. You should make sure your bum doesn't come up first before the weight leaves the floor. Another mistake to watch out for is "appending".
"Hitching is when you get it over your knees and you bounce with the weight," explains Baye. When you get to the point where you need to hitch up to lock the weight off, consider putting the bar down. The risk of injury is not worth the potential additional repetition.
Another mistake is limiting your potential for back and thigh growth by relying on your own grip. This is why Baye always recommends using lifting straps. He also shares a trick to use on the bar. "When you get it on the bar, you can roll the bar back and it will just roll itself up."
How to train the deadlift
Baye suggests doing two or three warm-up sets before doing work sets of 8 to 12 reps. When to do the deadlift is a matter of personal preference. "Some people do them on leg day, others prefer it as part of back day, and some lifters do deadlifts on their own day."
The common denominator is that no matter when you decide to deadlift, all you have to do is make sure you do it.