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The Deadlift

    

   Because it works so many muscle groups at the same time (especially when lifting heavy), lots of experts consider the Deadlift to be the best compound exercise. It strengthens the hamstrings, glutes, quads, calves, all back muscles, shoulders and chest muscles, abs, arm muscles, and hand grip.

The Deadlift is a great exercise if performed correctly; otherwise, it can cause injury. That’s the reason why it is very important to learn how to perform the Deadlift correctly:

  • Stand with the middle of your feet under the bar and put your heels hip-width apart.
  • Bend over (without bending your knees) and grab the bar with a shoulder-width grip. Your arms should be vertical.
  • Bend your knees (without letting the barbell move away from the middle of your feet) until your shins touch the bar.
  • Raise your chest and straighten your back. Keep the bar over the middle of your feet, your shins against the bar, and your hips where they are.
  • Take a deep breath, hold it, and stand up with the barbell. Then lock your hips and knees.
  • Hold the barbell for a moment at the top, with your hips and knees locked. Then return the barbell to the floor by moving your hips back while keeping your legs almost straight. Once the bar is past your knees, bend your legs. The bar will be over the middle of your feet, ready for the next rep. Rest for a moment at the bottom (with your hands on the bar) and repeat.

Besides working almost the entire body, the Deadlift helps improve posture and it is also a functional exercise that keeps you ready to help anyone in situations in which picking up heavy objects is necessary.

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