Deadlift Workout

Most bodybuilders swear by the benefits of deadlift workout and attribute their well-toned muscles to this exercise. This exercise provides great results for the entire body. It involves most of the big muscles such as the hamstrings, quadriceps, glutes, erector spinae, etc. Some of the great bodybuilders and Mr. Olympia champions such as Arnold Schwarzenegger, Ronnie Coleman, and Dorian Yates have sworn by the benefits of this workout routine.

This is an exercise that stimulates not only the upper body, but also the lower body. Here are some of the variations that you could try:

• Stand close to the barbell, with your legs shoulder-width apart.
• Bend your knees slightly, and grip the barbell with an overhand grip.
• Exhale and come up so that the barbell ends up next to your upper thigh region.
• Do not bend your arms and keep them fully extended throughout this exercise.

• Stand straight and keep your knees slightly bent.
• Bend your hips and lower the weight over your feet.
• Go down so that your back is parallel to the floor.
• Once you feel the stretch on your hamstrings, come back up by extending your hips. Exhale as you come up.

• Stand close to the barbell, so that your shins are slightly touching the bar.
• Push your hips back and bend your knees slightly to grip the barbell with a pronated grip. This means that your palms should be facing down as you grip the bar. Ensure that the inside of your forearms are slightly touching your thighs.

• Use your hips to lift the bar off the ground.
• Stand straight, and lower the bar by pushing your hips back and slightly bending your knees.

• Stand with your feet slightly wider than shoulder-width apart in a sumo-like stance, with your toes pointing out.
• Bend your knees, and go down to grip the barbell with your hands between your feet.
• You can use a pronated or an alternate grip.

• With your feet firmly planted on the floor, keep your weight on the heels.
• While lifting the bar, extend your hips and knees to full extension.
• Those who have lower back problems shouldn't perform this exercise.

If you want to build overall mass, you need to have a good workout routine. Of all the barbell exercises, the deadlift is considered to be one of the most effective routines for a full body workout. Pile on the poundage during your powerlifting workout to get good results quickly. One of the things you should remember is that correct form and technique is crucial to getting quick results.

1. Start with 5 to 8 minutes of warm-up exercises by walking on the treadmill or using the cross trainer on low intensity. Then start your weight training with

• Romanian Deadlifts X 3 sets of 15-12-10 reps
• Sumo Deadlifts X 2 sets of 8-6 reps
• Pull Ups X 2 sets till fatigue

2. Never start a workout without warm-up exercises. Try something like stationary bike or stair stepper to add variety to your warm-up routine. Start your workout with

• Stiff Leg Deadlifts X 3 sets of 12-10-8 reps
• Sumo Deadlifts X 3 sets of 8-6-4 reps
• Abs with weight plates (Sit Ups-Crunches)

3. Try out aerobic or kickboxing routines for 5 to 8 minutes warm-up before starting with your routine.

• Stiff Leg Deadlifts X 3 sets of 10-8-6 reps
• Romanian Deadlifts X 3 sets of 8-6-4 reps
• Barbell Shrugs X 3 sets of 10-8-6 reps

A good workout will help to give you the definition that you have always wanted for your back, hamstrings, and shoulders. When you are following a workout routine, do pay attention to form and posture.

Disclaimer: The information provided in this story is solely for educating the reader. It is not intended to be a substitute for the advice of a fitness expert.