Are you ready to build your muscles? Do you want to get ripped? Do you want a body that commands attention and respect, regardless of where you are? That is your goal, is it not?
Today I’m going to talk to you about one single exercise that will help you to achieve that powerful body quicker than you ever thought possible. All you need is a good old-fashioned barbell and a flat surface.
Load the bar with as much weight as you can handle and pick it up off the ground while keeping your back straight. Sounds simple enough, right? I’m talking, of course, about the undisputed king of all upper body exercises: the deadlift.
This is the best way to gain as much muscle mass as you possible can, in the shortest time you can. That is why they call it the deadlift.
This is a very powerful exercise; as a matter of fact it can actually work the entire body in just one movement. The motion that you make can stretch every muscle in the body at once.
The main areas of stimulation are the back (lower and upper) and thighs, but once you start deadlifting on a consistent basis you’ll see gains just about everywhere.
There are a couple of different ways to do the deadlift, however that is outside the scope of this article. We are going to take a look at the standard bent-legged type. So let’s have a look at the proper way to do it shall we?
Position your feet about shoulder-width apart and grip the bar with your hands just outside your legs. You can either hold the bar with an overhand grip or with one palm facing in and one palm facing out. Choose whatever grip is most comfortable for you.
Begin your workout in a squatted position, and keep the bar near your shins. Making sure that you maintain a flat back, tight abs, and staring straight ahead, lift upward, pushing up with your legs.
When you’ve done it, it’s time to start lifting. Pull up on your weight until you’re standing up fully. After that, lower that weight just like it was picked up.
Put the weights on the ground, regain your composure, and then pull upward again after a deep breath. Do this until your muscles fail, or until you generally begin to slip.
Maintaining proper form is of high importance when performing deadlifts. You should be able to handle a reasonable amount of weight here, and this increases your chance of injury.
Most importantly, make sure that your back is always straight. On top of that, make sure that the weight is as close to the body as it can be. Make sure that your abs are tight so that you do not put much stress on your lower back.
Practice this lift with light weight in order to get the form down before you start going heavy. You may also find it useful to use lifting straps when performing deadlifts, as this will prevent your grip from giving out before the rest of your body does.
You should try to do this about once a week, however the amount of repetitions that you do is totally up to you. Deadlifts are effective, and regardless of how many repetitions you actually do they’re going to help you and give your body the workout it needs. You can do five to seven, though there are people who do up to twenty repetitions at a time.
Experiment and see what works best for you.Treat your deadlifts with respect, and be prepared for the gains of your life.
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