Deadlifts – Lower back exercise.

Deadlift is undoubtedly the master of all exercises devoted to the back. Is should be your first choice if your goal is to build full physique including lower and upper back, legs, glutes and even arms. Workout Training with a deadlifts provide load of all muscles and excellent result in muscle building.

Still the main purpose of deadlifting exercises is to develop lower back, one of the most important parts of your body. It’s strength is the guarantee of stability in your results, so lower back exercises, especially deadlifts, must be done not less than once a week. But first you need to make sure that your deadlift technique is perfect, otherwise there will be more harm than good. Give yourself 3 or 4 weeks to get accustomed to deadlifts. You may use an empty barbell or a broomstick at first, just to catch the main features of correct exercise execution.

First of all a good warm-up is needed. As one of more powerful exercises deadlifts attacks your muscles as no other workout exercise  so you ought to be sure that your body is ready for it.

Then an instrument for execution should be chosen. You can do deadlifts using pair of dumbbell or surely, a barbell. Barbell deadlifts are more preferable. Chose your weight and don’t make it too heavy – you can do so during the training when your muscles will be truly warmed.

Deadlift Performing

The starting position for deadlifts is upright with a loaded barbell in front of you. Then grasp the barbell, watching your back – it must be perfectly straight and contracted. Your hamstrings should also be tensed. The grip for the barbell must be underhand for one and overhand for another hand. If all these requirements are done, raise the bar from the floor. During this action a starting movement is being done by your heels, while elbows and toes stay still. Legs must be bent a bit, and the power to rise should be provided by your glutes and hamstrings. When you’ve risen the barbell till your body is straight, hold it for a second and then you slowly lower it, clutching your legs (first hips, then knees) to the point when the weight is touching the floor. Then you can do this procedure from the start.

While doing deadlifts don’t forget certain rules. First, you back must be straight without any alternative. Second, you have to go full range of motion, and you should do it by yourself, without gravity’s help. Third, exhale as you exert. You should also keep an eye for your motions and correct your technique if it becomes jerky or too quick.

3 to 5 sets of deadlifts per week seem fine to provide the result desired. Remember, that muscles of lower back regenerate more slowly, than some other, so don’t overwork, and them your glutes, hamstrings and erector spinae will be perfect.

Written by: Dennis Borisoff
© April  2010 www.gymper.com. All rights reserved. Reprint article with link only.