The deadlift is a great classic exercise to use when you want to build strength and muscle, but there are a few ways to do it that are necessarily the best options.
You can see this exercise in all gyms, but if you are one of those who do it by taking a bar with heavy plates placed at both ends, to lift using your legs (while seeking to strengthen many muscles of the body at the same time), then you are. doing everything wrong.
The problem, according to some experts, is that it's an overrated exercise, one that you don't need to do if your goal isn't to become a powerlifter.
The deadlift works, but there are better ways to do it, which also have less risk of injury. The thing about adding a barbell is that the body is forced to move into a position that isn't exactly natural, and that can be a recipe for disaster, especially if you don't have a trainer to show you proper form and make sure you do the exercise properly.
What you're doing here is a hinge movement , which is essential for full workouts, and using a barbell is simply going to limit your speed and position, which can cause you to see less results and start to struggle.
In fact, experts say you should only deadlift if you're a CrossFit athlete or training to be a powerlifter, otherwise you should choose better alternatives.
What to do instead of the barbell deadlift?
Deadlifting can help you get better at many other moves on your route, but be aware that there are alternatives that are more effective and cause less injury than the traditional form that is done with a weighted barbell
You have to remember that, when it comes to exercise, new and more effective things are always being discovered. Although the traditional barbell deadlift has remained a top exercise, it's not necessarily what you should be doing in your routine.
Romanian Dumbbell Deadlift
This exercise is great for hip extensions, plus it works your glutes, thighs, and lower back secondarily, and it's done off the ground like a traditional deadlift.
To do this, you must take a pair of dumbbells, start standing with your feet apart and your knees semi-bent, then lower the dumbbells in front of your legs, bringing your hips back, until your back is parallel to the ground.
Trap Bar Deadlift
The trap bar, also known as the hex bar, is different from the traditional bar in that it allows you to get inside and have a different grip, which allows you to lift heavier weight and perform more explosive movements at the same time, performing a movement that is more natural to the body.
To do this, step inside the bar, place your hands on the handles, spread your feet slightly apart, and lower yourself down using the hip hinge, also bending your knees as if you were going to squat.
Deadlift with kettlebell
This type of deadlift is much safer as it mimics the natural movement of lifting something off the ground.
The advantage is that you are not limited by a rigid bar, so you can better control your hip movement and explosiveness.
Also, you can alternate with different weights, depending on your level of fitness or the goals you want to achieve.
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