In plenty of cases, people lift weights the wrong way which makes it harder to build muscle mass.
Whether or not you’re training legs today, it’s really important to understand how to complete the exercises correctly.
When it comes to deadlifts, fitness fans believe it’s as simple as the old squat, but that’s where they’re wrong.
A deadlift targets the hamstrings, glutes and lower back, but if done wrong it’ll strain other muscles.
So here are three things to bear in mind so you can avoid injuring yourself during a home workout.
1. Foot placement
It’s important to keep your feet hip-width to shoulder-width apart when completing a deadlift.
A wider stance is not only less functional, it can also comprise the spine by rounding the shoulders.
The only exception to this is during a sumo deadlift, in which the hand grip is inside the leg.
2. Shoulders protracted
Retracting or pulling the shoulder blades back and together helps people to maintain a neutral spine.
When your shoulders protract (release forward), your spine is compromised.
This will then make the round much easier.
3. Distance from the bar
Your shins may come into contact with the bar, but it shouldn’t be more than one or two inches away.
If you got any further than this, you will be reaching forward.
This will make you round your back, lift from your lower back or shift to your toes which is wrong.