THE DEADLIFT [THREAD]

The deadlift trains everything.

So. Should. You.

So you should deadlift.

The deadlift directly trains all the muscles of the posterior chain.

The Glutes, THE ERECTORS, Hamstrings and the traps, deltoids, biceps, and your grip.

It directly or indirectly trains all 640 muscles in your body.

Every bone.

Every joint.

EVEN YOUR BRAIN.

Deadlifts, when done correctly can make your back STRONG and RESILIENT.

A strong backside makes you less prone to injury from daily movement and life in general.

Ladies. Want to build some buns hun?

Guys. Want to get with the lady whose got buns?

Get a strong deadlift.

A deadlift requires picking up heavy weights from the floor.

Simple. Right?

Wrong.

It is a primal and straight forward movement.

But it is screwed up in millions of gyms across the world.

It takes 5 Simple Steps to do a deadlift correctly.

5 Steps

Step 1:

Walk up to the barbell until your shins are one inch from the bar

Place your feet hip width apart (6-8 inches)

Turn your toes out slightly

The bar rests over the midfoot, the balance point for everything you do with a barbell

Take a mental picture of this stance

Step 2:

Bend over with STRAIGHT LEGS.

Take a grip that puts your elbows just outside your knees.

DO NOT LET THE BAR MOVE FORWARD PAST YOUR MIDFOOT.

Step 3:

Bend your knees to bring your shins forward to touch the barbell.

DO NOT LET YOUR SHINS MOVE THE BARBELL FORWARD PAST YOUR MIDFOOT.

(Seeing a theme here??)

Freeze your hips in place. Don't let them move up, down, or side to side.

Step 4:

Take a BIG BREATH and hold it.

Squeeze your chest up (Think "BIG CHEST")to get all those muscles in your back fired up to hold your back in position.

Do not let your hips drop while you squeeze your chest up.

This will likely PUSH THE BAR OVER MIDFOOT

Step 5:

Don't jerk the barbell off the floor

Pull slack out of the bar until you hear a "Click"

With control drive hard with your legs or leg press the floor away

Drag the barbell up your legs keeping it in contact with them the whole time while maintaining back position

TO KEEP IT SIMPLE AND DEADLIFT CORRECTLY:

1 - Bar 1 Inch from shins
2 - Bend over and grip bar with straight legs
3 - Touch shins to barbell
4 - Squeeze your chest up
5 - Drag barbell up legs

BOOM.

You are deadlifting better than 90% of people who attempt it.

Still need help with deadlifts or just need the accountability from a dedicated strength coach?

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