|
2005/03/28, 02:25 PM
Normal deadlifting is done by standing facing the bar with feet slightly spread, keeping back motionless and a little arched. Flex knees until thighs are almost parallel to floor. Take an overhand grip on the bar (tops of your hand facing forward) or alternated grip (one palm forward, one palm backward) with hands slightly more than shoulder width apart. Inhale, contract your abs and lower back muscles, and lift the bar by straightening your legs, raising it in front of your shins. When the bar reaches your knees, extend your torso so you are standing erect with your arms straight down at your sides, exhaling as you complete the movement. Hold this straightened position for 2 secs, then return the weight to the floor, making sure you dont hyperextend or arch your back. THis exercise is great at hitting the hip, lower back, and traps, as well as the butt and quads.
If you're beginning, sumo deadlift may be a little better, as it puts more emphasis on the quads and adductors rather than the back since there isnt as much bend at the beginning. For that, place your feet considerably wider than should width apart with toes pointing outward, keeping them in line with your knees. Flex your knees until they are parallel to the floor.. and continue as above.
For stiff legged deadlifts, stand with feet placed fairly close to each other, facing bar on the floor. Bend forward at the waist, keeping back arched, and if possible, legs straight. Take overhand or alternated grip on bar, with arms relaxed. Inhale and straighten the body, flexing at hips and keeping back rigid. Exhale as you complete movement, and return bar back to the floor, keeping back straight. This exercise involves all spinal erectors, and when you flex at hips, specifically works muscles of hips, butt, and thighs.
whew, i feel like a textbook..
--------------
\"Pain is weakness leaving the body\"
|
