How to Do deadlift

Exercising is one of the healthiest practices that you can start doing at any time in your life and that will bring you hundreds of benefits. Whether it’s going for a run, playing sports or going to the gym for a little while, everything counts in order to get fit and enjoy better health as you age. If you are one of those people who is wanting to start having a weekly exercise routine and you don’t have much time, surely what you want is a type of practice that is complete and that works several muscles at the same time in order to have enough exercise. with just thirty minutes a day.

If you are looking for this type of exercise and you feel like you don’t know where to start, in this new article we are going to tell you in-depth about one of the most classic exercises that you see every day in gyms; dead weight. Next, we will tell you how to deadlift step by step and what are the main muscles that are involved.

Table Of Content

1. How to deadlift step by step
2. Muscles involved in the deadlift exercise
3. Common mistakes when doing deadlifts

How to deadlift step by step

If you are determined to have an exercise routine and include the deadlift, you should know that it is a very complete practice but that it must be done correctly to avoid injuries. With so many parts of the body involved, it’s important to be aware of where you’re starting from and start gradually. The steps to do the deadlift exercise are:

  1. Stand tall and spread your legs in line with your hips and shoulders, placing your feet slightly out to aid balance.
  2. With your back completely straight, slightly bend your knees.
  3. Begin to lower your body with your back straight and trying to keep your thighs parallel to your body and your feet and lower legs at right angles.
  4. Looking straight ahead, move your shoulders and hips together as you go up.

Do multiple reps and sets. As you notice progress, you can choose to include some weights with dumbbells to generate more resistance.

Here below you can see a video about the deadlift exercise. According To Naomi Kong HOW TO DEADLIFT | Step by Step Beginner’s Guide

Muscles involved in the deadlift exercise

The deadlift is an exercise that may seem straightforward and simple when it comes to performing it. That is why many people may be surprised by the number of muscles that become involved and that make it one of the most complete exercises to do in the gym.

During the descent to dead weight, we activate the legs, mainly the calves and the thighs, maintaining the resistance of our body. Additionally, we keep our trapezius and erector spine muscles strong. With the ascent, all this intensity is enhanced and the hamstrings, the gluteus maximus, the torso-lumbar tissue and the latissimus dorsi come into play.

This is, therefore, a perfect exercise to work both the muscles of the legs and the entire back, from the trapezius to the buttocks. For this reason, having a good position in the back is vital to avoid injuries and to be able to generate muscles.

Common mistakes when doing deadlifts

Although it is an exercise that seems very simple to perform, it actually has its technique and many people come to complain of injuries due to repeating one of the most frequent mistakes, which are usually DEADLIFTS 7 MISTAKES- STOP THIS IMMEDIATELY!! According To Jeet Selal Aesthetics:

  • Wanting to lift too much weight: before starting to load weight, you must first master the technique and begin to exercise your back little by little so as not to suffer injuries.
  • Misplaced feet: If the feet are not placed with a good opening and a slight inclination to the outside, all the movement that is made will be misoriented and can cause muscle damage with each repetition.
  • Place the hip very low: the knee flexion must be very subtle, without becoming a squat so as not to cause too much stress on the joints.
  • Do not activate the core: the abdominal girdle must be activated throughout the exercise to protect the back and that it can be performed correctly. In all strength movements, the core must be active, practicing a scapular retraction. Learn more about what the core is and why it is important to strengthen it by reading this other post.
  • Grabbing the bar in the wrong way: if we have already encouraged ourselves to place more weight with the help of a bar to perform the exercise, we must place our hands well so as not to overload the trapezius and the back. The elbows should be slightly bent and the hands at the same height as each other so that no part of the body is overloaded more than necessary.

Leave a Comment