How to Lower a Deadlift
Both men and women can benefit from adding the deadlift exercise to their strength-training routine. The deadlift helps strengthen your back, hamstrings and gluteus maximus. There are many variations to the deadlift. However, whether you use dumbbells or a weighted barbell, having good form is essential to get the best results and to prevent injuries. When performing deadlifts, lowering the weight down, is just as important as lifting it up. Moving too fast can cause injuries.
Instructions
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Maintain good form after lifting the weights up. Hold the dumbbells or barbell in front of your thighs with an overhand grip, so your palms face your body. Position your feet shoulder-width apart. Unlock your knees; keep them slightly bend. Squeeze your gluteus maximus after raising the weight, at the top of the exercise.
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Bend from your hips and lower the weights to the floor as close as possible to your feet. Hold your back straight, and engage your abdominal muscles to protect your back. Control the motion, and avoid quickly bending forward. Bend your knees, or keep them as straight as you can to get a good hamstring workout. Keep your head up -- look straight ahead instead of facing down.
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Bring your back parallel to the floor, and allow the barbell weight plates to touch the floor before lifting them back up. If you use dumbbells, lower them as close as you can to the top of your feet before bringing them back up again.
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Tips & Warnings
Exhale at the top of the exercise, when standing up with the weight. Inhale as you lower down.
Perform deadlifts sideways in a mirror so you can correct your form if needed, or consult a certified physical fitness trainer at the gym to make sure your form is correct.
Resources
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