Deadlifts! Target muscles erector spinae, “gluteus maximus”, hamstrings and quadriceps. If you want to lift up your backside this is the move to incorporate into your workout! The Deadlift will also teach you to pick up an object with a straight back, this will prevent injuries like hernias which usually result from repeatedly lifting with a round lower back. If you want to get stronger, driving your deadlift up can help nudge your other lifts upward also, especially the Olympic Lifts.
The key is to make sure your power is coming from your glutes. Otherwise your not targeting your backside but rather your front. Driving from your heels or back portion of your foot will activate your posterior chain. One way to check to see if your weight is distributed correctly is to float your toes up and check your on your heels.
- Stand with the bar above the center of your feet. Natural stance with feet under hips
- Symmetrical grip whether parallel hook or alternate
- Make sure hand placement gives your legs room while pulling from the ground
- Shoulders slightly forward of bar
- Chest up back flat and abs tight
- Arms should be locked and not pulling
- Lats and Triceps contracted
- Weight in your heels
- Bar stays close to your body, roll it over you knees and thighs.
- Torso’s angle of inclination remains constant while bar is below the knee
- Shoulders and hips rise at the same rate when bar is below knee
- Once bar reaches knee stand up and fully extend hips
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