💪HOW TO DEADLIFT & GUIDE 

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🔥 DEADLIFT GUIDE 👇

🚨 Where should you look during your deadlifts?

✅ As you should in all exercises, your neck should be in a neutral position. This reduces strain in your neck and keeps equal pressure on your spinal cord.

DEADLIFT GUIDE
DEADLIFT GUIDE

As much as you want to check yourself out in the mirror, don’t look up. This will squeeze the spinal cord and cause your hips to drop to relieve that pressure.

Looking down is also bad. It will relax your upper back and cause it to round.

DEADLIFT
DEADLIFT

🚨 Straight back stiff leg deadlift

  • Target muscle: Gluteus Maximus
  • Synergists: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Adductor Magnus
  • Important stabilizers: Erector Spinae
  • Mechanics: Isolation
  • Force: Pull
back stiff leg deadlift
back stiff leg deadlift

✅ Starting position

  1. Grasp a barbell using a shoulder-width pronated (overhand) grip or a mixed grip.
  2. Keeping your back straight, head up, and hips low, lift the barbell into a standing position.
  3. Flex your knees a little.

✅ Execution

  1. Keeping your back straight and your knees slightly flexed (stiff), inhale as you push your hips backward and slowly lower the barbell down the front of your legs. Descend until you feel a mild stretch in your hamstrings.
  2. Exhale as you pull the barbell back up to the starting position by pushing your hips forward.
  3. Repeat.
Set-Up Deadlift
Set-Up Deadlift

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