How to do a Barbell Deadlift скачать в хорошем качестве

How to do a Barbell Deadlift

#deadlift #howto #strengthtraining The Barbell Deadlift strengthens the entire body, but focuses on the upper and lower back, hips, and hamstrings. Though intimidating, this exercise will make you very strong. To begin, start by setting up the barbell with some Olympic plates. If you are unable to lift 135lbs (barbell + 45lbs on each side), then either elevate the bar or use bumper plates. When the barbell is setup properly, it will be approximately 8-3/4" off the floor. This is a standard height. Additionally, be sure you lock in the plates using barbell collars. Once the barbell is setup, center yourself on the barbell with your feet hip-width apart. As you look down, the barbell should be in line with the centerline of your feet. Next, while maintaining a flat neutral posture, bend at the hips and slightly at the knees until you can reach the barbell. Grasp the barbell with both hands just outside hip-width - palms should be facing toward you (pronated grip). Once grip is established, use the weight of the barbell and plates to "pull" your hips down toward the weight. This will take any slack out of the barbell and will pull the barbell in close to your center of gravity. At this point the barbell will be touching your shins slightly. Take in a deep belly breath and begin standing up by extending the hips until the barbell passes the knees. Once above the knees, start extending the knees as you finish extending the hips until in the full standing position. Avoid locking out the hips at the top. As you are lifting the barbell, use your upper back and arms to keep the weight close to you. However, this does not mean you should be scraping your shins and legs. Just make sure the barbell maintains a straight up-and-down vertical path. If the barbell swings forward or backward, you will make more work for yourself and you are more likely to strain. Pause briefly at the top then begin lowering the bar by bending mostly at the hips until the bar passes the knees, then bend at the knees until the plates touch the ground. You can choose to exhale on the way down or once the weight touches the ground. Without letting any slack out of the bar, take in another deep belly breath and begin the next repetition. Do not allow the plates to bounce off the floor. You can move explosively with this lift, but maintain control. Perform 3-8 sets of 2-8 repetitions. The Barbell Deadlift is a great exercise for intermediate and advanced strength training programs. ****Check out the Just Exercise Videos website: https://justexercisevideos.com/ ***Here's a solid American-made barbell you an use for your deadlifts: https://justexercisevideos.com/recomm... ***Check out these Olympic steel plates to load up your barbell: https://justexercisevideos.com/recomm...