Barbell Deadlift

Directions:

Preperation/body position

1. Load bar with correct weight. Put on safety collars.
2. Stand with feet underneath bar, at shoulder width.
3. Bend knees and squat down.
4. Grasp bar with a wide overhand or mixed grip.

Excution/Movement

1. Extend hips and knees to lift weight, whilst keeping torso erect and back straight.
2. Keep bar close to body throughout movement, so not to pull yourself forward excessively.
3. Look up throughout execution.
4. At top of the movement, pull shoulders back and contract.
5. Slowly return to the starting position, using the same motion as the concentric phrase.
6. Repeat for desired amount of repetitions.

Comments

The deadlift is an excellent exercise to develop the overall body, as many muscles are recruited during the execution of the exercise. For this reason, it is a great choice for those who want to stimulate numerous muscle groups for hypertrophy, plus for those who are looking to build overall body strength.

The deadlift is one of three moves which are used in power lifting. So mastering the technique of the exercise in an important aspect for those who are involved in power lifting.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.