Build total-body power with four fresh variations
Don't let the name intimidate you: "The deadlift is quite possibly the most effective exercise you can do," says Tony Gentilcore, C.S.C.S, cofounder of Cressey Performance in Massachusetts. In addition to targeting your glutes and hamstrings—which are some of your body's most powerful muscles—the deadlift activates your quads, core, back, and shoulders. (Here's more on how to get the most out of your deadlift.) "It builds muscle from head to toe," says Gentilcore. "Performed correctly, it also reinforces good form for real-world movements, like lifting heavy loads; that makes it a back saver." Customize your results and reach your goals faster with these four variations.
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Best for: Beginners and people who want to master proper deadlifting technique
With a trap bar, your body is aligned with the center of the barbell rather than behind it. This stance encourages you to "sit" into the movement and maintain a slightly arched back, otherwise known as a neutral spine. "In so doing, it automatically corrects your form," explains Gentilcore, "and that reduces your risk of injury."
How to do it: Stand inside the trap bar, bend your hips and knees, and grab the bar's handles using a neutral grip. This is the starting position. Without allowing your lower back to round, brace your core, pull your torso back and up, thrust your hips forward, and stand up with the bar. Reverse the move to return to the starting position.
Best for: Creating a V-shaped torso
In addition to forcing your forearms to work harder, a wide grip increases the demand on your upper back.
How to do it: Stand with your feet shoulder-width apart, squat, and grab the bar using an overhand grip that's twice shoulder width. This is the starting position. Keeping your back slightly arched, stand up and thrust your hips forward. Reverse the move to return to the starting position.
Click here to watch a video that shows you how to do the wide-grip deadlift with perfect form.
Best for: Tall guys or people with limited flexibility
Widening your stance reduces the distance you have to move to grab the bar. "That makes it easier for men with long torsos or limited hip and ankle mobility," says Gentilcore.
How to do it: Stand with your feet twice shoulder-width apart. Squat and grab the center of the bar. Keeping your back slightly arched, stand up and thrust your hips forward. Reverse the move to return to the starting position.
Best for: Building core strength and avoiding back pain
This variation reduces the strain on your lower back and helps eliminate muscle imbalances by focusing on one leg at a time. "It also improves hip and core stability," says Gentilcore.
How to do it: Hold a pair of dumbbells in front of your thighs and lift your right foot behind you. Keeping your right leg in line with your torso, lower your torso until it's almost parallel to the floor. Pause, and return to the starting position.
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Original article and pictures take www.menshealth.com site
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