The video shows four different ways to perform a bodyweight deadlift. Each method includes several variations. You will learn how to do it with or without straps, using only your legs, doing it from a standing position, and even performing it while seated.
You may choose any of these methods depending upon your personal preference and fitness level.
There are many benefits of performing a bodyweight deadlift. One benefit is that it improves flexibility and strength endurance. Another benefit is that it increases balance and coordination which helps you in other activities such as walking, climbing stairs, etc.
A good way to improve your overall health is to incorporate a few simple exercises into your daily routine. A regular exercise program is essential to maintain healthy body composition.
In this article we provide you with some useful tips and tricks to get started with bodyweight deadlifting.
When you start your program, it is important to understand that proper form is the most important thing. Incorrect technique can lead to lower back injuries and other muscular or skeletal problems. So, it is very important that you take the time to learn proper form from the beginning. A good place to start is with these bodyweight deadlift videos.
The next step is to choose the best place and time for your training. You can choose a park, basement, gym or even your own home to perform this exercise. Just make sure that you are in an open space with adequate lighting. You may also want to wear comfortable clothing for the same reason. It is best to do this routine first thing in the morning.
This is because your body temperature and energy levels are highest during this time and will ensure maximum results.
Now that you have set a time and place for your training, it is time to get started. The best way to start is by doing a dynamic warm-up. A good dynamic warm-up should last about 5 to 10 minutes and include movements that increase your heart rate and raise your body temperature. Jogging in place or jumping jacks are good examples of dynamic warm-ups.
Once you are done with your warm-up, it is time to start the actual deadlift. Get into an athletic stance by standing with your feet slightly wider than shoulder width apart. Your knees should be slightly bent and your arms should hang down holding the bar slightly wider than your legs. Take a deep breath into your lungs, take a small step forward and pull the weight off the floor while keeping your head up, back straight and knees firmly locked.
A good way to get a feel for proper form is to watch your favorite bodybuilder or power lifter and try to imitate what they are doing. You can also find many videos on the World Wide Web that can show you the correct form. Once you have the hang of it, you should start adding weights in order to increase strength.
You can now use several different methods to increase the weight of your barbell. One common method is to add weights on each end of the bar. This will increase the overall weight but may not affect the deadlift as much since you are lifting a lever that is at a distance and does not move. Another way to increase the weight is to use a trap bar. A trap bar is similar to a deadlift but the bar is in a curved shape and has handles at both ends.
This allows you to deadlift more than what the bar weighs since you are holding the ends of the bar. Using a trap bar is a great way to increase your one rep maximum because of this.
The next step to improve your strength is to increase the amount of weight that you can lift. This can be accomplished by many different methods. One way is to perform straight sets. With straight sets, you pick a weight that you can lift for six to eight reps and then perform this amount of reps. Then, you add weight and try to perform six to eight reps again.
If you can lift the new weight for six to eight reps then increase the weight and start again.
Another way to increase your strength is through pyramiding. With pyramiding, you start with a weight that you can lift for six reps. You then rest and lift the same weight again but try to perform one more rep during your second lift. If you succeed, then increase the weight and start again. If you fail, then keep the weight the same and try to perform another rep during your next set.
If you succeed then increase the weight and start over.
A third way to increase your strength is through cluster sets. With cluster sets you choose a weight that you can lift for six reps. You then do not put the weight down but instead take a short break, reset and try to perform more reps with the same weight. If you successfully perform three reps, then increase the weight and start over. If you only perform two or one rep in your extra effort then keep the weight the same and try again.
A final way to increase your strength is through the creation of circuits. With circuits you choose a weight that you can lift for six reps. You then perform as many reps as possible and once you reach failure, you rest a very short period, perform a different exercise for as many reps as possible and then rest again before performing your next exercise. Keep going through the circuit until you have completed a set number of sets.
Sources & references used in this article:
The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles by A Caterisano, RE Moss, TK Pellinger… – The Journal of …, 2002 – academia.edu
Kinematic analysis of the powerlifting style squat and the conventional deadlift during competition: is there a cross-over effect between lifts? by ME Hales, BF Johnson, JT Johnson – The Journal of Strength & …, 2009 – journals.lww.com
Isometric midthigh pull reliability and relationship to deadlift one repetition maximum by JK De Witt, KL English, JB Crowell… – The Journal of …, 2018 – journals.lww.com
Using Video-based Technology in Powerlifting Sport to Support Referees’ Decision Making by N Michalopoulos, C Katsini, GE Raptis – … of the 2019 CHI Conference on …, 2019 – dl.acm.org
Utilizing the 4-Way Hip for Speed Development by D Hutchison – Training & Conditioning, 2016 – training-conditioning.com
Comparison of muscle involvement and posture between the conventional deadlift and a “Walk-In” style deadlift machine by BJ Snyder, CP Cauthen… – The Journal of Strength & …, 2017 – cdn.journals.lww.com