POWERLIFTING WITH DEADLIFT

If you want to build lean muscle mass in the shortest period of time then there is nothing better than DEADLIFT.  

It is a compound exercise that works your Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps and Traps.

 
This exercise focuses on legs and helps to build one hell of a strong back. The rest of the muscles are used in stabilization.  This lift is also one of the most useful in real life situations because of it's transferable strength and helping prevent injuries to your lower back.  This is the kind of exercise where the highest amount of weight can be lifted out of  all your exercises.  

Steps for performing DEADLIFT

  1.  Place the barbell on the ground and attach weights to it according to your strength.

  2.  Step up to the bar so that your feet are approximately shoulder width apart and your      

       toes are pointing outward.

  3.  While keeping the back as straight as possible, bend your knees.  This will be the   

       starting position of the exercise.

  4.  Now start lifting the bar by pushing with your legs while keeping your back straight.     
       Exhale as you lift the bar.  Stand upright with your chest out.  Remember to lift the weight        straight up vertically and close to your body.

  5.  Lower the bar and return it to the starting position with pushing your butt out.  Keep the 
       back straight and head up. 


The Deadlift can be performed in two different ways.   
 

  1.  Conventional - feet narrower than shoulders

  In this variation the emphasis is more on the back and spinal erectors (posterior chain).  For performing this exercise individuals with long arms and shorter legs are generally well suited.  Their long arms will reduce the lifts total range of motion and their shorter legs will prevent their knees from obstructing the bar path.  In conventional deadlift there will be greater calf muscle activity.

 Also there will be more stress in the spine while performing this exercise which increases the chances of injuries. 

  2.  Sumo - feet wider than shoulders

  In this variation the emphasis is divided to glutes, hamstrings, quads, hips and upper traps.  Lifters with long torso and short arms will generally perform this exercise better.  Also in this the bar travels shorter distance. 

The sumo deadlift displayed greater quadriceps and tibialis anterior activity

It is very important to get master the correct technique before the weights start to build up.  Ask your coach/gym partner to keep a check on your form.

                              
                                                     HEALTHY GYMMING
   

PICTURE REFERENCE

http://www.muscleandfitness.com/training/tips/tips-better-deadlift

http://www.muscleandfitness.com/training/legs/deadlift-step-step-optimal-results

http://muscle.iuhu.org/2012/10/learn-how-to-deadlift-from-the-experts-best-video-example-on-how-to-gain-strength/

 SITE REFERENCE

http://eat-sleep-gym.blogspot.in/2011/01/deadlifts.html