Deadlift (Barbell)
A full-body pull from the floor that builds the glutes, hamstrings, back and grip. It is one of the most effective lifts for overall strength.
- मुख्य मांसपेशी
- ग्लूट्स
- सहायक मांसपेशियां
- हैमस्ट्रिंगक्वाड्रिसेप्सकमरऊपरी पीठलैट्सट्रैप्स
- उपकरण
- बारबेल
Deadlift (Barbell) कैसे करें
Stand with feet hip-width apart, bar over mid-foot, shins close to the bar.
Hinge at hips and bend knees to grip the bar just outside your legs.
Flatten your back, brace your core, and pull your shoulders back and down.
Stand up by driving through your heels and extending hips and knees together, exhaling.
Lower the bar by pushing hips back first; never round your lower back.
टिप्स
- Take a deep breath and brace before every rep.
- Keep your shoulders slightly in front of the bar at the start.
- Use chalk or straps when your grip limits the weight.
आम गलतियां
- Rounding your lower back as the bar leaves the floor.
- Letting the bar drift away from your body.
- Jerking the bar off the floor instead of pulling smoothly.
- Leaning back excessively at the top.
Deadlift (Barbell) को Bulky में लॉग करें
इसे किसी रूटीन में जोड़ें, हर सेट लॉग करें और अपनी प्रगति देखें। आज वेब पर मुफ्त — iOS और Android ऐप्स जल्द आ रहे हैं।