Exercise Descriptions: Deadlifting
Dave's Deadlift Description
Deadlifts are a simple exercise really, made difficult by over-trying and over-thinking. Stand before the weight in a solid, shoulder width stance (may be up to six inches wider), shin to the bar. You are about to bend over and pick up a heavy object before you and this should be your mental approach.
Bend at the waist and at the knees equally and at the same time. Grasp the bar fully and securely in an overgrip or an alternate under/over grip about waist width (may be up to six inches wider for comfort). Looking straight ahead, your spine in a powerful flat position (not stooped over or rounded), focus, regulate your breathing, breath in deeply and steadily pull the bar to a full military position. Keep the bar close to the body and exhale as full force is exerted. Pause for a second of contraction and slowly bend your knees and low back as you return to the starting position and repeat.
3 to 4 sets of 10 reps, twice weekly with a light to moderate weight should be of substantial benefit during your first six weeks to condition the many muscles involved, to discover form through practice and the possibilities of application to your goals and system of training. A safe placement for this exercise is at the end of your leg workout (compliments quad work) or at the end of your back work. 80% output should suffice in the early stages to set the foundations, build muscle and prevent training overload and injury. Takes time to prepare the thigh and hip girdle and erectors for heavy power lifting.
The day will come for many, if it hasn't already, when the urge to lift a maximum weight from the floor to your waist for a single rep will challenge you. Be ready - wisely done, deadlifts that approach 6, 4, 2 and 1 reps after warming up are exciting and productive. These lower rep deadlifts could be moved to the beginning of your back workout after proper warmup. Exceedingly heavy workouts done twice every 4 to 5 weeks are a valuable addition to your training regimen; systemic muscle growth, increase in overall core muscle, power and bodyweight. Workouts producing personal records (PR's) are truly memorable.
A comprehensive and stabilizing movement, deadlifts should become a standard practice throughout your years of training. Throw in squats and you'll explode. Be careful. Injuries are costly. Finally, only practice and experience will teach you. Don't hesitate, be alert. Observe. Pull. Pull. Pull.
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