Preforming a Dead Lift

Dead lifting competition

This is not a intense execerise though it build muscle in your lower back, helps build up your other lifts, this is a lift that athletes and non athletes alike should use to strengthen their back muscles. Thier are acouple of ways to do this execrise 1 straight leg which can be really dangerous to do when dealing with heavy weight or by doing a dead lift by bending the knees and butt down in a posterior position. Learning how to do one or the other pick the 2nd way over the straight leg dead lift in order to ensure the least amount of chance for injury. Straight leg dead lift is dangers to do since the legs are not meant to be straight when preforming dead lifts or leg press.

There are many ways to learn how to dead lift many start off by starting the dead lift from the hip, going to start from the floor…

Dead lift from the floor

1. Step one grabing the bar with both hands shoulder length apart, bending your knees, sticking your but in a posterior position, pulling your wrist over the bar, sticking out your chest to make it big and head up
   

   There are 3 grips you can use when doing this activity 1 using a snatch grip position 2 power clean grip or 3 the hands facing opposite directions

2. dead lift the weight by using your hips but not bending your back over
3. From here slightly arch your back back but not overly extending it… complete and hold for atleast 3 seconds
4. lower the weight by using your hips not your back to the ground, if your are doing multiple reps in a set repeat process from 1

What the dead lift works on the body

Most common mistakes when preforming a dead lift and ways to correct them

1. Not bending your knees properly
2. Bending your back when it should be straight
3. Not keeping your arms straight