Lose Weight And Build Muscle

deadlift The “dead” in Deadlift stands for dead weight. So every rep must start on the floor, from a dead stop. You don’t Deadlift top-down like on the  Squat  or  Bench Press . You start at the bottom, pull the weight up and then return it to the floor. Here are the five steps to Deadlift with proper form… Walk to the bar.  Stand with your mid-foot under the bar. Your shins shouldn’t touch it yet. Put your heels hip-width apart, narrower than on Squats. Point your toes out 15°. Grab the bar.  Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart like on the  Overhead Press . Your arms must be vertical when looking from the front. Bend your knees.  Drop into position by bending your knees until your shins touch the bar. Do NOT let the bar move away from your mid-foot. If it moves, start from scratch with step one. Lift your chest.  Straighten your back by raising you chest. Do not c...

Guest post by Layne Norton The deadlift is one of the most important lifts to get right. Make sure you're setting yourself up to build strength and muscle, not get injured. For the first half of my career as a lifter, I avoided deadlifts. Why? They were hard, and I just really didn't want to do them. Sound familiar? Then I decided that my back needed to be brought up to the same level as the rest of my body, and consistently started incorporating deadlifts into my workout programs. When I did my first series of natural pro shows in 2010, the judges couldn't believe the changes I'd made to my back size and density. I researched proper form and learned from some of the best people I know, including Ben Esgro, Mike Zourdos, Ph.D., and USAPL World Team head coach Matt Gary. I'll use those same lessons to teach you how to deadlift safely and efficiently using both the conventional and sumo stance. Whether you're into powerlifting, body...