DeadLift bodybuilding exercise
June 19, 2008
The body building deadlift exercise is not done with the goal of lifting maximum weight. The goal is to stimulate muscle growth in the entire back, glutes and hamstrings, with emphasis on the spinal erectors. While most people agree that the squat is the best overall exercise for inducing muscle growth, the deadlift is a close second. If you want a thick, wide back with complete development like Jay Cutler, you must do the body building deadlift exercise.
Exercise for dead lift body building
The Stance
There are two types of deadlift stances being used today: the conventional style and the sumo style. With the conventional style the lifter takes a stance about shoulder’s width and the arm will hang straight outside the knees. This stance utilizes more of the quads and low back…so keep those hips down and that back straight. The second stance is sumo. Sumo stance is a position any where from past shoulder’s width to a more extreme wide stance. Of course the arms will hang inside the knees. as you can see, the sumo stance gets the lifter a little closer to the floor so the bar actually has less distance to travel. Also the lifter is starting in more of a half squat position. As we all know you can half squat much more than full squat. With this stance more of the stress is taken off the low back and put on the hips and glutes. Which stance is the best…well world records have been set by lifters using both stances. This subject could be discussed to the end of time, so my suggestion is to try both styles and see which is the best for your body type.
Hold your trunk tight and keep your back straight
Grasp the bar slightly wider than shoulder width
Use an overhand or mixed grip
Feet and Shin Position
Feet should point out to a 45 degree angle. The shins should be two to three inches from the bar and then when you actually bend down, the shins will touch the bar. Most of the weight will be on the heels of the feet just like the squat. During ascent the bar will travel as close to the leg and shins as possible.
Exercise The Right Way – The Stiff-Leg Deadlift
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
Single Leg Deadlift Action
The movement is inisiated by bending your support leg slightly and slowly bending over almost trying to touch the floor with the dumbbells. Try to ensure you keep your chest and back slightly arched. The leg that started in a 45 degree angle should remain in that angle throughout the movement and should not assist in the movement at all unless you lose you balance and risk falling. Remember at the top of the position to retract the shoulders and squeeze the shoulder blades together.
Comments
Got something to say? Join the conversation and leave a comment below.