What it works...
This compound movement works almost the entire body. Major muscles that are worked include lower back, trapezius, glutes, thigh, calves and abs, while numerous smaller muscle groups are also used as stabilisers throughout every stage of the movement.
Starting
Stand in front of a loaded barbell. While keeping your back straight in the bottom position, grasp the bar using a shoulder-width grip.
TIP: Add a step or box to the move by standing on it to get a longer extension and a tougher workout.
The movement
Squeeze the bar, and start the lift by pushing with your legs and simultaneously bringing your torso upright by bringing your hips forward. Go back to the starting position by "breaking" at the hips, and keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition. Perform the amount of repetitions prescribed in the program.
Muscles targeted
Erector spinae, trapezius, glutes, quadriceps, adductor magnus, soleus and abs.
Variations to the move
Advanced: Stiff legged deadlift
This exercise is trickier to perform than the standard deadlift and focusses more on working the hamstrings. This movement can be performed with dumbbells or a barbell. Start with feet shoulder width apart and either pointing forward or very slightly outward. Bend down to the dumbbells at the hips rather than the knees. Grip the bar with a reverse grip, with hands shoulder width apart. Bring the weight up off the floor, keeping your knees slightly bent throughout the movement (not locked out or entirely stiff). Be sure to use your hamstrings to lift the weight by extending at the hips and keep your weight in your heels and your feet flat on the floor at all times. Your head should follow your body so your spine stays in a neutral position and your shoulders and hips must ascend together. Bring the weight all the way up until you are standing straight. Reverse the movement to lower the weight back to the starting position, but do so slowly.
This exercise is trickier to perform than the standard deadlift and focusses more on working the hamstrings. This movement can be performed with dumbbells or a barbell. Start with feet shoulder width apart and either pointing forward or very slightly outward. Bend down to the dumbbells at the hips rather than the knees. Grip the bar with a reverse grip, with hands shoulder width apart. Bring the weight up off the floor, keeping your knees slightly bent throughout the movement (not locked out or entirely stiff). Be sure to use your hamstrings to lift the weight by extending at the hips and keep your weight in your heels and your feet flat on the floor at all times. Your head should follow your body so your spine stays in a neutral position and your shoulders and hips must ascend together. Bring the weight all the way up until you are standing straight. Reverse the movement to lower the weight back to the starting position, but do so slowly.
Aucun commentaire:
Enregistrer un commentaire