How to Deadlift with a Preacher Curl Bar
Deadlifts are a powerful exercise that primarily benefit the hamstrings, glutes, and lower back. Other muscles groups benefit, such as the upper body and other parts of the leg, but to a lesser extent. Deadlifts have a negative connotation because if not done properly it can lead to injury. However, if any exercise is done without the proper attention to technique, injury is also inevitable. Utilizing a Preacher Curl Bar is just a variation of the basic movement of deadlifting.
- Difficulty:
- Moderate
Instructions
-
How to Deadlift with a Preacher Bar Curl
-
1
Place the weights that you will be using on the the Preacher Curl Bar and secure them with weight locks. When performing a deadlift without weight locks, the plates will move and possibly fall off. If you are a beginner, start with a small amount of weights and increase as your technique improves.
-
2
Make sure that the bar is level with your mid shin area. Depending on the weights that you are using (heavier weights have a greater radius) and your height, you may have to place the bar with weights on blocks or extra plates so that your starting position is not too low.
-
3
Stand with your feet under the bar, shoulder's width and with your toes pointing slightly outward. Bend your knees slightly, grab the bar where the Preacher Curl Bar handles curve in, keep your shoulders back, your lower back straight, and your eyes forward.
-
4
Lift the weight, rotating at the hips without letting your back round out. Once you are completely upright, you have completed the positive portion of the repetition.
-
5
Lower the weight in a slow controlled manner to complete the negative portion of the repetition. Thus completing a full repetition. Depending on your routine and goals, the amount of sets and repetitions is based purely on whatever philosophy you subscribe to.
-
1
Tips & Warnings
Keeping you back straight and using your hips to rotate up and down is the best way to avoid injury. Slowly moving the weight up and down decreases the chance that momentum will throw you off kilter.
In competition, power lifters drop the weight once they have lifted it. Doing this in a non-competition, weight training setting is dangerous and you are only getting the benefit of one half the movement.
