SUPERHERO TRAINING: DEADLIFTS




Deadlifts are the king of all strength training exercises. You get more benefits from doing deadlifts than other other move. You work to strengthen more muscles while doing a deadlift than other other exercise. Working muscles in the upper and lower body at the same time!

Hamstrings, Quadriceps, Calfs, Butt, Lower Back, Traps/Neck, Shoulders, Abs, Obliques, Forearms, Biceps, Triceps, are all worked while deadlifting. 



And, really, the movement is as simple as picking things up, and putting them down!

How to preform a standard deadlift:
  1. With barbell on the floor, walk to it and place feet midpoint under the bar. Feet should be no more than shoulder width apart.
  2. Grab the bar with both hands, arms straight, and just on the outside of your legs. 
  3. Bend your knees, keeping bar at midpoint of your feet.
  4. Lift your chest and straighten your back. Keep your head/neck in line with your back. Knees still bent, arms still straight, and the barbell still over your feet.
  5. Pull, and stand up with the barbell. Keeping it as close to your legs (even touching) as possible. Arms stay straight. Lock your knees and stand tall and the top.
  6. Lower the bar by moving your hips back while keeping your legs almost straight. Once the bar is past your knees, bend your legs more. The bar should land back over the middle of your feet. 
  7. Do another rep!

 


Other benefits of Deadlifts:

Better posture. A lot of people think deadlifts will hurt your back, when in reality, the help it. Working your back and core helps you stand up properly more regularly.

Its safe! (when preformed properly). The barbell will not fall on you, or on top of you. If you get in trouble while trying to pick it up, simply drop it, and try again.

Core Strength. Work those abs without doing 1 crunch or situp!

Functional Strength. Preform everyday activities easier. Carry laundry, groceries, picking up your kids, helping someone move furniture. All made easier with deadlifts. 



There's a bunch of different variations of deadlifts your can do, including:
Sumo Deadlifts
Romanian Deadlifts
Dumbbell Deadlifts
Kettle bell Deadlifts
Single Leg Deadlifts

The number of reps/sets you should be doing depends on your goals.

1-5 reps per set for Power
5-10 reps per set for Strength
10+ reps per set for Muscle Endurance