The sport of bodybuilding revolves around the development of a lean muscular physique without a trace of excess body fat. Bodybuilding enthusiasts have to undergo various types of training sessions comprising of strength training, flexibility training, endurance training, resistance training and weight training in order to develop the body of their dreams. The most important aspect of any training regime is consistency and determination, in the absence of which is not possible for enthusiasts to reach their goals. Out of the cluster of exercises required to train various muscle groups,
dead lifts are the ultimate source of building power that involve the participation of more muscle groups than any other exercise.
Dead lifts target the quadriceps, glutes, hamstrings, lower back, hip flexors, adductors, trapezius, latissimus dorsi and the abdominals. They directly strengthen the muscles of the lower back and help in maintaining the posture.
While performing any exercises associated with bodybuilding, it is essential to have appropriate technical knowledge about it in order to avail maximum benefits. It is necessary for enthusiasts to train with control and form. While performing a deadlift, it is essential to lift adequate weight. Too much weight and improper form can cause the lower back muscles to shorten quickly resulting in the loosening of the ligaments and exerting the full weight on the muscles. This may lead to severe back pain and muscle contraction.
Tips for performing dead lifts:
Keep your back erect and flat and your head up.
Start the lift with the legs and glutes driving up the bar.
Use your arms as hooks to hold the bar but take care not to lift with them.
Breathe out as you rise with the weight.
Keep your knees over your toes when you bend to grip the bar,
Keep the bar as close to the body as possible throughout the lift for optimum strength.
Romanian Style dead lifts:
This is a popular form of exercise among Olympic weightlifters for developing huge hamstrings. You can begin by mingling a traditional deadlift with a light weight. You can use the ‘clean’, double overhand, palms towards the body grip for carrying out this exercise. The use of a belt is not recommended for this exercise.
Method: Stand erect with a barbell in your hands and center your body weight on your heels. Look upwards and inhale. Arch your back tightly and gradually force your glutes as far back as possible. Lower the weight by pushing the hips backwards by standing erect and bending forward to descend the weight. The shoulders stay over the ankles throughout the lift. While descending in the Romanian style you need to pull back with the hip flexors, glutes and hamstrings. Maximum range of movement takes place at the hip joint. Some movement also occurs at the knee but there is no movement at the back. Keep the bar very close to the body without leaving any margin for it to swing and jerk you on your toes. On reaching the bottom, turn around the move by compressing an imaginary coin with your glutes and digging your heels into the floor.
Stiff Legged Dead lifts:
Starting position: The barbell needs to be positioned on the floor with your shins touching it. Bend over, take a shoulder with a hard grip on the bar and stand vertical. Your arms should be at your sides and absolutely straight. The bar should be resting across your upper thighs.
Method: Harden your legs with a slight bend at the knees and stay that way throughout the exercise. Bend at the waist gradually and lower the barbell until the plates touch the floor. Then stand straight again and return to the starting position. Remember to exhale on bending and inhale on returning to the starting position.
Before performing any bodybuilding exercises, it is essential for you to consul a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as diabetes, coronary heart disease, high blood pressure, insomnia, asthma etc with your doctor before performing any of these exercises. It is essential for you to work out under the guidance of a certified trainer in order to avail maximum gains. One wrong move can cost you your life or result in a fatal injury. Therefore, you need to be alert while exercising and take your trainer’s advice seriously.
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