Learn How to Build Muscle

Why The Deadlift Is One Of The Best Mass Building Exercises

So you want to build a bigger back huh? What about bigger traps? Ripped hamstrings and quadriceps? Then the deadlift is the exercise for you!

A lot of people don’t understand the hype behind the deadlift, and have therefore neglected to add it to their routine.

Unfortunately, leaving the deadlift out of your workout program can be a big mistake. This article will explain why the deadlift is the king of all exercises, how to perform it properly and some tips and tricks to improving your deadlift.

So read on to learn how to use the deadlift to build an impressive and intimidating physique!

The deadlift works almost every muscle in your body – your hamstrings, glutes, quadriceps, traps, lats, spinal erectors, abdominals and several other stabilizing muscles. As you can see, this is a great exercise for overall mass building.

The deadlift is a complicated exercise because you need to concentrate on many different things at one time. Luckily, you have a great resource – the internet and books. Research as much as you can about this lift and watch as many videos as possible.

Learning the mental cues and biomechanics involved will increase your performance tremendously. With that being said, you also need to spend a lot of time getting comfortable with the bar and practicing if you ever hope to get the hang of it.

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A proper deadlift will begin with the lifter placing their feet shoulder width apart (or a little wider) underneath the bar. Make sure that the bar bisects your shoes, or cuts them in half. This will ensure that your scapulas remain in the optimal position for lifting the bar (they should hang over the bar).

Grip the bar using a double overhand grip, hook grip or mixed grip. The double overhand grip is recommended for beginners because it will help you build your forearm strength. As you advance and start lifting so much weight that your forearms start to fail, you should switch to the mixed grip or hook grip or think about investing in chalk/lifting straps.

Once you have the proper grip, squat down and straighten your back - keeping your core and lower back straight. This should be your biggest priority during the first part of the movement. When the weight starts to get heavy, people tend to round their back and that is when serious injury can occur (one of the main reasons people avoid this lift).

Keep your arms contracted but do not use them to lift the bar off the ground – that is a job for your quadriceps, lower back and hamstrings. As you raise the weight the bar should be skimming your shins.

Locking out this lift requires you to drive your hips forward and squeeze your glutes. This is the most important part of the lift and should be practiced often. Lower the weight in a controlled manner, touch the ground and repeat.

The most important thing to keep in mind during this exercise is that your back must remain straight. The deadlift provides a good opportunity for mass building but also comes with a high risk of injury. Add the deadlift to your back or leg day and watch as your gains skyrocket!

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