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Barbell deadlift

Often referred to as one of the "big three", the deadlift is an exercise which recruit's the whole body to work to execute the exercise correctly. This is one of the reasons why the deadlift is used as a test of strength in many strength related competitions, and why many trainers who are focused on functional strength implement the exercise in their training regimes.

Recruit a wide spectrum of muscles during the exercise, the deadlift is also widely used by bodybuilders to help develop the back muscles, and also the hamstrings.

Performing barbell deadlifts

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

Training for strength will involve lower repetition ranges, with the exercise commonly trained with singles to improve one rep max.

  • Load bar with correct weight. Put on safety collars.
  • Stand with feet underneath bar, at shoulder width.
  • Bend knees and squat down.
  • Grasp bar with a wide overhand or mixed grip.
  • Extend hips and knees to lift weight, whilst keeping torso erect and back straight.
  • Keep bar close to body throughout movement, so not to pull yourself forward excessively.
  • Look up throughout execution.
  • At top of the movement, pull shoulders back and contract.
  • Slowly return to the starting position, using the same motion as the concentric phrase.
  • Repeat for desired amount of repetitions.

Barbell deadlifts courtesy of Fitness Uncovered - Bodybuilding & Fitness

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