How to Do a Dead Lift | Boot Camp Workout

How to Do a Dead Lift | Boot Camp Workout


Dead lifts are great if you want to work the
posterior chain, meaning all the muscles of the back of your body, specifically the legs. Now when you do a dead lift what you want
to think about is it’s not so much coming down and bending your knees like you would
do in a squat. It’s more about hinging forward from your
hip. Really important that you keep your spine
straight. So come into a stance with your feet about
shoulder width apart, keep your knees slightly flexed. So again it’s not about going for extreme
flexion extension in your knee, but you wanna make sure you’re not hyper-extended in the
knee. So just a little micro bend is good. Draw your shoulder blades together so you’re
activating the upper back muscles and then hinging forward and standing back up, so flat
back. What you want to look out for is that you’re
not hyper-extending in your spine. And the biggest most common mistake is that
people flex. This is not flexion in the spine that we’re
going for. Maintain the spine in that long position and
keep that position as you come forward and as you go back. It gets harder with a weight because you’re
obviously adding more load which is gonna force the glutes and the hamstrings to fire
up more. And it’s also harder because the weight will
tend to pull you into that posture. So you need to work against the weight and
pull your shoulder blades together like you would if you were doing a row. Maintain that position as you come forward
and as you exhale to come back up. Inhale down, exhale up driving your heels
into the ground. And again at the bottom knees are just a little
bit bent. Make sure you don’t reach back and fully extend
your knees. Keep your weight moving forward over the foot. And that’s a great way to work the glutes,
the hamstrings, the backs of your legs.

30 comments on “How to Do a Dead Lift | Boot Camp Workout

  1. RamiRx7 Post author

    that was very useful, thnxs for the vid 😀 i used to loose my posture because i sue heavy weights for my dead lifts….

    Reply
  2. Sandy Fitter Post author

    Hey! This is Rachel from The Insanity Program! I love her…she's one of the tougher chicks in the video and I love her physique! I finished Insanity about 2 months ago and I would watch her alot. She was my motivation!!! LOL Great vid Rachel!

    Reply
  3. NOOBKILLER052 Post author

    That wasn't a normal dead lift the way she bent her lower back it was what's called a Strait leg dead lift. Which does focus more on the back of your legs and your lower back. In a normal dead lift you bend much more at the knee with your hips back and you don't lean forward like she does.

    Reply
  4. Relearning Movement Post author

    That's a "straight"/stiff leg deadlift. Deadlifts are a complex movement with many variations that should be learned from power-lifting coaches. You will badly injure your low back if you don't build your core and learn to brace it; especially with this variation (something not covered in this video).

    Omar Isuf and Jonnie Candito are good sources on YouTube.

    Reply
  5. sup buttercup Post author

    Lol dude I have to lift 120 pounds & im only 99 it's pretty hard & im trying to pass my PT test.

    Reply
  6. gabriel sousa Post author

    Sanela, I absolutely LOVED this video! I used to do a lot of yoga in the past but am just getting back into it again. I would usually watch other channels, however, I always end up coming back to PsycheTruth. You're my fave instructor on here now and I'm going to watch more of your vid >>>tinyurl.com/y6t27mrk Everything about this was perfect, thank you for being such a fantastic yoga teacher! I have no idea why people like that yoga with adriene girl (she's very obnoxious and talks waaay too much) and I wish that you would have all those views that she does cause you are a million times better!! 🙂 Aloha!

    Reply

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