Want to boost your muscle power in the gym?

NEVER tried a deadlift before? You’re missing out. “You need to be doing this move,” says top trainer Richard Tidmarsh.

“It works pretty much every major muscle group, hitting your back, glutes, legs and core. So, if you get it right, it’ll improve posture and strength — and, with time and the right training plan, will be a huge weapon in your armoury to add lean tissue to your body.”

Lifting weights is a great way to tone and strengthen, but you’ll only reap the benefits if you get it right.

“Awful form, wasting time on isolated movements and using weights that are too light or too heavy are all common mistakes,” says Richard.

So, start with a weight you are comfortable with to get your form right, and let’s get going!

SAFETY TIP: If you have poor spine and hip mobility, you will not be able to get into a good lifting position. So work on these areas of movement before even considering doing this lift

DEADLIFT

Want to boost your muscle power in the gym?

Areas trained: BACK, HAMSTRINGS, GLUTES, CORE

Technique:

*  Set up behind the bar with it touching your shins. Hinge at your hips and knees taking a grip a little wider than shoulder-width apart. With your weight in your heels and your spine long and straight, prepare to lift with your chin in a neutral position.

* Now, with a deep breath in that you will hold during this phase, push down through the floor with your heels and drive up with your hips and legs to lift the bar. Maintain a straight spine with your shoulder blades pulled together and keep your core and back engaged.

* Finish the lift by locking out to full hip extension and standing up straight with the bar tight against you, your back and glutes engaged.

* Reverse the movement to return the bar to the floor, maintaining the positive spine position.


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