Posts Tagged ‘ Deadlifts ’

The BIG 3…… The Only Way To Gym Freshness Part 3

Today I’m ending my series on how to perform the “Big 3” properly. In my past two posts I talked about squats and benchpress. Today will be all about the meanest baddest most crunk exercise you can do in the gym and that’s deadlifts.

If you are trying to get big but aren’t including deadlifts in your program you are wasting your time. There is simply no more effective mass building exercise than the deadlift. From your neck to your calves, nearly every muscle in your body gets activated and receives a powerful growth stimulus from deadlifts. Not only is the deadlift the most effective mass building exercise there is but it is also the most basic, and has the greatest carryover to the real world. There aren’t many times in life where you would lie down on your back and press a weight up over your chest like you would during a bench press. But hardly a day goes by when you don’t bend down and pick something up off the floor. And that is what you do when you deadlift. So it trains you for real life situations and helps to prevent the oh-so-common lower back problems that plague hundreds of thousands of adults due to incredible weakness.

Check out my guide below on how to deadlift properly:

The Setup to Greatness

Get your mind right. Think about dominating the exercise before it begins

Stand directly over the bar with your shins nearly touching it and feet approximately shoulder width apart

Grab the bar with a mixed grip. Left hand over, right hand under or reversed if you prefer.

Pull to your hearts desire

Squat down by breaking at the hips and pushing your glutes back.

Keep your back tightly arched, chest up and head in line with your spine. Keep in mind when you begin lifting the bar you should never try to explode it up

Now begin to pull up and back. As the bar passes your knees, drive your hips forward powerfully, push your chest out and pull your shoulders back to lockout the weight.

Lower to Glory

When you lower the weight, be sure to begin by pushing your glutes back before you squat down

After the bar clears you knees, squat down while maintaining a tight arch in your lower back

Let the weights touch the floor, regrip, and pull to your hearts desire


This concludes my series on the BIG 3. Get to the gym and start pulling some heavy weights!

“People do not lack strength, they lack will” – Victor Hugo

Until next time Stay Fresh My Friends

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