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The deadlift is one of the oldest weight training exercises and it is also one of the most effective exercises for overall ...
total body muscular development. There is a lot of confusion and misconceptions when it comes to the deadlift. Some people think that it is a dangerous exercise. However, when it is done properly, it is one of the most productive exercises that you can do in your workouts.
Tags:How to Do The Deadlift with Proper Form,bodybuilding,How to Do The Deadlift,Proper Deadlift Form,total body muscular development,deadlift,exercise
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Lee Hayward: Hi! Lee Hayward from LeeHayward.com. I'm just going to go over some deadlift variations because I get a ton of email all the time, people asking me how to do deadlift, what's the proper form and everything else. So, I am just going go through a bunch of different variations here for you and cover the proper form for each one.
We'll start off with conventional deadlift. When you set up for the deadlift, you want to position your toes, so that the joint of your toe is directly under the bar. So, don't be too close and your heels up against the bar like a lot of people do. Just look down and make sure it's in line with the joint of your toes. Your foot position like be straight ahead or you can even turn your feet up like your head a little bit and this kind of helps you to get the bar off the ground a little bit, but it makes a little harder to lock it off. Alright, that's the conventional deadlift. Again, keep your arms on the outside to your knees, so that'll keep your back slightly arched and your head up.
Now, another variation that I'm going to show you, this is sumo deadlift. For this one, you stand wide with your feet pointed out at a 45 degree and also like a sumo wrestler. Now, we're going to --. Sumo variation places less stress on the lower back and more on the legs and the hips. So, if you have a back injury, the sumo deadlift is a variation that you want to do.
The last variation that I'm going to show is the stiff deadlift. This one is kind of like bending over to touch your toes with a bar in your hand. So, again keep your knees soft and just bend over. Set up the same as the one for the benching deadlift, the joints of the toe under the bar. Now I just turn to this side, so you can see from the side, nice.
A few other tips that I wanted to make sure about the deadlift. When we are setting up again, you want to make sure that like I said, your toes under the bar like I mentioned before. The key to this is that when you lift the bar up, you can hold the bar straight back rather than trying to - if my feet are too close, I pull and I have to tear my knees. Of course, if I am on back of it, I can just pull it straight back and not have to worry about keeping your knees.
Just kind of like a titter tatter action where the weight is at the front foot and you pull it straight back rather than focusing on pulling it straight up. Now, it may sound a little complicated, but play around with it and you'll soon get the feel for it. So, when bar is at front and you pull it back. So as you come back, the bar comes up. Another thing that I want to mention is the grip. We're using pretty light weight here, so we just into the standard grip. If I want to use heavier weight, I have to use an alternate grip with one hand facing forward and the other hand facing backward like this. Benefit of this grip is when you're using alternate grip, as the bar is rolling out of one hand, it's rolling into the other hand and vise versa. So, you can have a much stronger grip on the bar.
And if you would like to get some more killer deadlift training tips, be sure to check out my seven week deadlift cycle. This is a bonus report that comes along with the blast your bench program and you can download your copy now at www.blastyourbench.com.