Bodybuilding Article 75

Welcome to Bodybuilding Article 75 in our comprehensive series. It is crucial that beginning bodybuilders are shown how to perform the core exercises correctly. This article provides step by step instructions for the Deadlift.

Bodybuilding article 75 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. And don't forget, you can get the best deals on a huge range of bodybuilding supplements at Bodybuilding.com

Exercise the right way - the 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.

In this article we'll take a close look at the deadlift.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosis, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Stand with feet flat and placed slightly less than shoulder width with toes pointed slightly outward. Squat down with hips lower than shoulders and grasp the bar with a closed, alternated grip. Place hands on bar slightly wider than shoulder width apart, outside knees and with elbows fully extended. Place bar roughly 1 inch in front of shins and over balls of feet.

UPWARD MOVEMENT

Lift bar off floor by extending hips and knees. Maintain a flat back and keep hips ahead of shoulders. Keep elbows fully extended. Keep bar as close to shins as possible. When bar passes knees move the hips forward. Keep body erect at point of full knee and hip extension.

DOWNWARD MOVEMENT

Allow the hips and knees to flex to slowly lower the bar to the floor. Repeat or finish set.

Note to publishers

Don't forget to check out this week's recommended bodybuilding article entitled What causes muscle growth? 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel. 3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. . . . For the best supplement deals currently available, shop at Bodybuilding.com

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