HOW to GAIN 10KG of MUSCLE FAST by David Renouf
The three most important exercises to gain over-all strength and muscle size are; Squats, Deadlift and Bench press, all with free weights. Here we will discuss the form and technique of the Deadlift, maybe the most beneficial lift you’ll every do.
The Deadlift is another (along with the squat) great compound movement that works the entire body and is a must for those interested in building size and strength. Most beginners do not include this movement in their program mainly because it is a little more difficult to master the technique and also because it is more demanding to perform. But if your chasing maximum increases in strength and size include the deadlift in your program.
How to Deadlift.
As with all compound movements because you are lifting considerably heavy weights it is crucial that your form and technique is correct. By performing the deadlift correctly you will not only help to eliminate any chance of injury but also strengthen your lower back at the same time.
A good way to start out is with the bar only. Position both ends of the bar on boxes or benches that are about 200mm in height. This will allow you to go through the movement with no weight on the bar but at the same time be practicing the form required for when the bar is loaded.
- Stance. Your stance should be slightly narrower than shoulder-width giving your arms room to move with out having to take an over wide grip on the bar.
- Bar grip. Start out with an overhand grip and your arms vertical to the floor. Correct positioning of your hands should allow you to perform the movement with out your arms interfering with your legs.
- Gipping the bar, taking the weight. Bend your knees until your shins touch the bar, which must remain above the middle of your feet. Shoulder-blades directly over the bar. Keeping buttocks low.
- Lift your chest but don’t squeeze your shoulder blades as with the squat. Just put your shoulders back and down, with your head inline with rest of your spine.
- The Lift. Keeping the bar close to your body, pull it up over your knees and thighs until your hips and knees are locked. Shoulders should be back slightly and down at the top of the movement (do not purposely lift the bar with your traps). Do not lean back at the top as this may put unwanted stress on lower vertebrae. Arms should remain perfectly straight through the entire movement.
Lowering the bar. You simply reverse the form and technique and so lowing the bar to the start position. To obtain maximum benefits (muscle stimulation) from your lift and to lift in the safest manner (minimizing the chance of injury), it is most important that the lowering of the lift is perform with just as much form, technique and concentration as the lifting.
Keep in mind that the first part of the lift, when the bar travels from about the level of your shins to your knees, the prime movers should be the legs. Then from this point-on your back will finish off the movement.
Always remember when starting out, it’s not about how much you can pull up, it’s about form and technique. Increase the weight slowly and in small increments until you have master the deadlift form.
Perform the deadlift correctly and consistently and your going to see great strength and muscle gains.
Train hard, eat big and sleep well,