The deadlift is a compound exercise (uses multiple joints) and for that reason it recruits many more muscles while performed. It’s one of the most effective exercise for strength, build muscle and even fat burn. It directly targets hamstrings and glutes, but it is a full body exercise and it does require a big deal of concentration while performed. The deadlift is a must do!
The most common errors I see in the gym are the following ones: · Upper back arched or rounded. The upper back muscles only work isometrically as stabilizers in the deadlift (the arms and scapula do not move). Let’s get the process right; lower your torso going with your shoulders well over the bar, grab the barbell and sort out your grip, now stretch your entire torso moving your chest out and bringing your shoulders back and down. · Inward or collapsed knees. Legs directly transfer the force generated to the floor to lift the bar. If not stable or strong enough they tend to collapse inward. Move your knees outward and push your butt back arching your back and brace just before lifting the weight, and don’t forget to engage your glutes too. · Barbell too far from shins. In this case the lower back has to work harder during the lift to recover from the error and if not braced correctly you might experience the classic back “twinge”. While setting up, push the bar against your shins really hard but not using your hands only, use your entire arms and shoulders too, so you can maintain the chest out and upper back tight.
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