Fitness Friday: The deadlift

Breaking down the deadlift
The deadlift is an excellent compound exercise  (Compound exercises are movements that require more than 1 joint and more than 1 muscle group) basically it targets more than one muscle group. This exercise targets the quads, hamstrings, glutes, lower back, traps, and forearms (wow can't beat that). However, if the deadlift is not performed properly serious injury can occur. 
The Core
The deadlift will assist in building the core strength, when I say core I'm referring to the central muscles of the body including, lower back, glutes and the abdominal area. Not only does this awesome compound exercise assist in building muscle mass it also has real life application.
Cardio
 Cardio respiratory fitness is also improved with this deadlift. Much like the squat, deadlifts will put the the cardio respiratory system to work if done with enough intensity. Without a doubt this has positive effects on the  cardiovascular health.
Real life application
 Lifting objects from the ground from a several angles can be enhanced through the deadlifting exercise. The real life usage of the deadlift becomes evident as you begin to grow stronger and stronger in lifting heavy objects, at the same time decreasing the likelihood of hurting yourself. 

Step 1
Place the barbell on the ground and attach weights to it according to your strength and fitness level.
Step 2
Step up to the bar and place your feet shoulder width apart, the balls of your feet are under the bar with your toes are pointing forward.
Step 3
Bend your knees while keeping your back straight and sit back (basically squat)
Step 4 
Grasp the bar position yourself close enough to reach the barbell, and grasp it with your hands slightly more than shoulder width apart and on the outside of your legs.
 Step 5
Lower your hips making your thighs are parallel with the floor.  Even though the thighs are parallel to the ground the back is not straightened as it should be yet.
 Step 6
Straighten your back and look straight out in front. Keep the natural arch of your back.

Steps 1-6
Step 7
Now lift the bar. Stand up by raising your hips and shoulders while keeping your back flat. Keep your abs contracted during the entire motion. Lift the bar straight up vertically keeping it close to your body.  Come to a standing position pull your shoulders back. Allow the bar to hang don't try to lift it any higher. 
Step 8
Lower the bar. Keep your back straight and 
return the bar to the starting position maintaining control of the bar. Remember to push your bottom out and keep your head up. 
See ya next time,
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