BEGINNER'S GUIDE- HOW TO DEADLIFT WITHOUT INJURY?

Deadlift is one of the most effective exercises and is often called as the ‘king of exercises’ which helps in building muscle and strength in the body. This exercise is associated with lifting weight from the ground which requires bending of the waist and hips and an individual has to stand back up. This exercise is helpful and works for multiple muscle groups if done correctly. The targeted areas include: glutes, hamstrings, core and back.

It’s considered extremely necessary to use perfect form while performing deadlifts to reduce the chances of risks of catching up with the injuries. Despite of being an old exercise doer, an individual must always start light with the weights and gradually increase it to maintain the balance. For all the gym freaks, we’ve got you covered! Here’s a valuable step by step guide on dos and don’ts accompanied with benefits to keep you energized and free from injuries. Happy Gyming!

Step By Step Guide

1.Stand with your feet hip-width apart and the weights directly in front of you.

2.Bend your knees slightly and push your hips a little backwards (imagine sitting on a chair) and keep your back straight throughout the movement.

3.An individual has to grab the bar with a shoulder-width grip with palms facing down.

4.Lift the weight from the ground and extend your hips and legs. Keep the bars closer to the body throughout the movement.

5.Slowly put the weight back down to the ground by reversing the movement without straining your body.

Dos

Warm up: An individual must warm up before heading for the deadlifts or any other exercise. This will help in sending a heads up to the body and will prepare it before the onset of intense exercises.

Use proper form: Proper forms are often considered as the holy grail of all the exercises. An individual is advised to maintain a proper form before hitting any deadlifts, the first step is to keep your shoulders back and down, preventing from rounding forward.

Start light: An individual is recommended to start with light weights before he/she gets used to it. This allows to focus on the techniques and build a strong foundation before putting more weights.

Control the weight: Deadlifts are not associated with speed. An individual has to take slow and easy reps to avoid any injuries.

Breathe: Proper breathing is considered necessary as holding back your breath will increase the blood pressure which isn’t a preferable option during workouts.

Don’ts

Skipping warm up: A proper warm not only prepares your body but is an indication of intense workout. A warm-up and cool down are necessary for the muscles to recover.

Use too much weight: Using too much of weights in the initial stages of workouts are not recommended as it’ll increase the risk of injuries and in some rare cases can even lead to death if not dealt with extreme professionalism and care.

Round your back: A rounding back is a stress-giver to our bodies. It puts immense stress on the lower back which increases the risk of injuries and is not a safest option as well.

Hold your breath: Holding your breath is a recipe for disaster. It’ll increase the blood pressure and can make an individual dizzy, lightheaded or can even cause fainting.

Benefits

Deadlifts comes with numerous benefits if practiced correctly and by following the right steps, an individual can achieve the desired target. Benefits include:

Deadlifts activates the hip extensors: During deadlifts, the hamstrings and glutes are thoroughly used and this strengthening helps in maintain the improved output in movements like sprinting and jumping.

Better posture: Deadlifts can help in improving the posture by strengthening the muscles that supports the spine. This can help in improving overall posture of the body.

Reduce lower back pain: When the exercise is performed correctly, deadlifts can not only strengthen the muscles but can also support your spine which leads to improved and healthy posture.

Boosted metabolism: Deadlifts are comparatively demanding and needs a lot of metabolisms It can help an individual in burning more calories even after you finish your workout. For those who aspire to lose weight, deadlifting exercise is for you.

Enhanced athletic performance: The strength and power gained from deadlifts can not only benefit the performance of the body but can also benefit in various other sports. Deadlifts can help in improving jumping ability, sprinting and athletic power.

Deadlifts are a powerful tool that can help in overall fitness. However, a zeal to perform the exercises everyday can help in achieving various goals and maintaining a right posture during all the exercises will not only reduce the chances of injuries but also maintains the body structure, strength and stability.

2024-03-03T06:04:43Z dg43tfdfdgfd