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Barbell Dead lift





BARBELL DEADLIFTS work your entire legs. All you need is a barbell.

Required Equipment

  1. Barbell (or Dumbbells)

Muscles Targeted (In order of impact)

  1. Quadriceps
  2. Glutes, Calf, Hamstrings, Back

How to do Them

  1. Place the barbell on the ground, loaded with the desired weight.

  2. Stand with the bar in front of you, feet about shoulder width apart.

  3. Squat down until you can grab the bar with your arms straight. Your arms should be outside your knees, and your palms facing you.

  4. The bar should be a few inches in front of your lower legs.

  5. Keeping your back straight, stand up with the weight.

  6. You should use only your legs to lift the weight, not your back.

  7. Bring the bar back to the ground in a slow controlled motion.

  8. Repeat

Tips

  • Keep your back straight to avoid straining it.
  • When lifting the weight, if you find yourself moving your shoulders before your lower body, the weight is too heavy, and you should decrease the weight until your upper body only move when your lower body does.

How Many to Do

  • There are many different theories on the number of reps and sets to do, each has a different goal. A couple common combinations are:
    • TONE (higher reps, lower weight): 10 reps X 4 sets, 8 reps X 4 sets
    • BULK (lower reps, higher weight): 7 reps X 3 sets, 5 reps X 5 sets

Variations

  • You can use dumbbells instead of a barbell. You do everything the exact same. Image that you are in fact holding a barbell when using dumbbells. this will help you keep good form.