Dead Lift Workout

If you’re looking to pile as much lean muscle mass onto your frame as humanly possibly in the shortest period of time, the deadlift is your best friend in the entire world.

There is more to performing the deadlift than walking up to a bar and picking it up. It is not as technically complex as a clean or snatch, and every bit as problematic as the squat. There are two standard styles of deadlifting: conventional - feet narrower than shoulders, and sumo - feet wider than shoulders. The style that fits most people comfortably is the conventional. It also has more carryover to daily activity.

Let's start with foot placement. Feet should be placed at armpit width with toes slightly out. Shins will be placed next to the bar. The majority of the bodyweight should begin on the balls of the feet with a transfer to the heels through lockout. The hands should grasp the bar with an over / under grip with the arms outside the knees. The legs should be bent to the "power position"; approximately 60 degrees from vertical with the hips lower than the shoulders. Your head should be looking forward in a neutral position. The chest should be forward, not down. Shoulders should be squeezed tightly back and positioned directly over the bar. Do not round the shoulders, as more force will then be applied to the back.

Begin your deadlift training by loading a bar with about 25 percent of your 1 rep max or less. I start with either 135 or 225 pounds. Using the proper Deadlift form that I have explained to you, perform 10 repetitions to warm up your body. Stretch and rest for about 3 minutes, and load the bar to 50 percent of your max. Perform 3 repetitions with this weight. Stretch and rest for 3 more minutes.

Proper Deadlift technique is essential to pulling your maximum weight. Remember, Powerlifting is about leverage as well as strength. You will have to determine whether you are better suited for Sumo or Conventional in your deadlift training. Sumo is done with your feet out wider and your hands inside your thighs.

The bad news is that deadlifts are without a doubt one of the most painful and discomforting exercises you will ever come across. When performed properly, the deadlift will leave you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you hadn’t come to the gym in the first place. But if it’s serious results that you’re after, this is the price you must pay.