position: Bent forward at
the waist with arms straight towards the floor. Maintain a
curve in the lower back and a slight bend in the knees.
Extend upwards from the waist without locking your knees.
OVER THE IMAGE WITH YOUR MOUSE TO SEE MOVEMENT*
Lifts are considered on of the best overall weight lifting
exercises. Dead Lifts, when performed properly, strengthen
the lower back, hamstrings, Gluteals and Calves. Deadlifts
are often executed with very heavy weight for 1-6 reps as
a powerlifting movement, but are gaining popularity as an
important exercise for all users and rep ranges.
Muscles involved on
the Dead Lift Exercise:
Calves - The posterior muscles
of the leg, the Gastrocnemius muscle, the Soleus muscle and
Hamstrings - The posterior
muscles of the thigh which include the Bicep Femoris, Semitendinosus
Butt - The posterior hip muscles,
the Gluteus Maximus, Gluteus medius and Gluteus minimus muscle.
Lower Back - Sacrus-spinosus,
Spinosus, Transversi-spinosus and Interspinalis lumborum.
Tips and Notes for
the Dead Lift:
-Always maintain a natural
arch in the lower back. This means a slight extension in the
lumbar and lower thoracic vertabrae. This is important to
prevent strain on the muscles of the lower back.
- Even during the 'stiff legged'
Dead Lift keep a slight bend in the knees to protect the ligaments
from being overtsretched.
- Before performing the Dead
Lift, do a couple slow reps with little or no weight to determine
your range of motion. Often, lifters will excede their current
limit of flexibility, causeing injury to the connective tissue.
- Remember, chest up, butt
out. Keep your eyes forward, this will help you prevent rolling
forward through the back and shoulders.