Dead Lift

The Dead Lift is one of the best mass and power building exercises of all. This is simply due to the immense intensity that they can produce if done properly. As this is a very simple and basic exercise you will need to use heavy weights in order to produce the kind of intensity which gives results. However, heavy weights should be built up gradually as the dead lift will stress the lower back and increase the chance of injury. For this reason proper form should be learned before attempting heavy weights.

Believe it or not, the dead lift can help build huge size and power all over the body. Most beginners don't see this because it doesn't look like the dead lift is working the back arms or shoulders. The dead lift is such a huge basic, multi-joint exercise that it actually stresses the whole body as a unit when trained on intensively, it is this that makes them such a valuable exercise for building large muscle mass. The same effect happens when squats form a large part of the exercise regime.

How to do the Dead Lift:

Stand on the floor with your shins touching the barbell. Bend your knees to lower the upper body until you can grasp the barbell with both hands. Grip the barbell using a mixed grip (one hand under, one hand over). Hands should be about shoulder width apart. Keeping your arms straight throughout the movement. Arch your back and bend your knees until your torso is at an approximate 45 degree angle with the floor when arms are straight. This is the basic pulling position to use whenever you lift any heavy object from the floor, so practice this technique before going heavy.

Slowly lift the weight from the floor by first straightening your legs, then follow through by straightening your torso until you are standing erect with the weight resting across your upper thighs. Lower the barbell back to the floor in the reverse manner.

Dead Lift Start:

Dead Lift Midway:

NB: Remember to wear a training belt to support the lower back when dead lifting!!

Breathing technique when Dead Lifting.

Exhale as you lift the weight and straighten up, inhale as you lower the weight down.

Dead Lift exercise tips:

Always look up and ahead during the dead lift movement.

Always use a weight-lifting belt when dead lifting.

Use your strongest hand for the underhand griping hand.

This exercise can be dangerous for lower back injuries do not try heavy weights until you've mastered the proper technique. it may also be best performed under the guidance of a qualified instructor.

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