Deadlift (Barbell)
- Ana kas
- Kalça kasları
- Yardımcı kaslar
- Arka bacakÖn bacakBelÜst sırtKanat kaslarıTrapez
- Ekipman
- Halter
Genel bakış
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.
Nasıl yapılır
Stand with your mid-foot under the bar, feet about hip width apart.
Hinge at your hips and grip the bar just outside your legs.
Bend your knees until your shins touch the bar, keeping your back flat.
Brace your core, lift your chest and take the slack out of the bar.
Push the floor away and stand up, keeping the bar close to your legs.
Finish standing tall with your hips and knees straight, without leaning back.
Lower the bar by pushing your hips back, then bend your knees once it passes them.
İpuçları
- 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.
Sık yapılan hatalar
- 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.
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