{"id":9830,"date":"2018-12-09T06:43:07","date_gmt":"2018-12-09T06:43:07","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=9830"},"modified":"2019-11-16T07:19:02","modified_gmt":"2019-11-16T07:19:02","slug":"barbell-deadlift","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/barbell-deadlift\/","title":{"rendered":"Barbell deadlift"},"content":{"rendered":"<p><strong>Exercise details<\/strong><\/p>\n<ul>\n<li><strong>Target muscles:<\/strong> Gluteus Maximus, Erector Spinae<\/li>\n<li><strong>Synergists:<\/strong> Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Adductor Magnus, Soleus, Latissimus Dorsi, Wrist Flexors (the latter two only if you lift heavy)<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Pull<\/li>\n<\/ul>\n<p><strong>Starting position<\/strong><\/p>\n<ol>\n<li>Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.<\/li>\n<li>Bend down and grasp the barbell with a shoulder-width grip.<\/li>\n<li>Raise your hips a little, straighten your back, and lean backward so that your torso is upright.<\/li>\n<\/ol>\n<p><strong>Execution<\/strong><\/p>\n<ol>\n<li>After taking a deep breath, stand and pull the bar up the front of your legs, driving with your legs.<\/li>\n<li>At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.<\/li>\n<li>To return the bar to the floor, push your butt backward, flex your hips, and lower the bar down the front of your legs, keeping your back straight.<\/li>\n<li>Once the bar passes your knees, bend your knees and lower the bar to the ground.<\/li>\n<\/ol>\n<p><strong>Comments and tips<\/strong><\/p>\n<ul>\n<li>Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.<\/li>\n<li>At the top of the lift, do not hyperextend your back.<\/li>\n<li>Keep the barbell close to your body to improve mechanical leverage.<\/li>\n<li>Use gym chalk or wrist straps to improve your grip.<\/li>\n<li>Start light and add weight gradually to give your lower back time to adapt.<\/li>\n<li>When lifting heavy, wear a support belt to protect your lower back.<\/li>\n<li>The barbell deadlift is arguably the king of all major mass-building exercises, challenged only by the barbell squat. It is great for shocking your body into releasing testosterone, strengthening your legs and core, and building body-wide strength and mass.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscles: Gluteus Maximus, Erector Spinae Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Adductor Magnus, Soleus, Latissimus Dorsi, Wrist Flexors (the latter two only if you lift heavy) Mechanics: Compound Force: Pull Starting position Stand with your feet under the barbell, hip-width apart. When you [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12525,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,743],"tags":[],"class_list":["post-9830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-ischion"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/9830","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=9830"}],"version-history":[{"count":2,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/9830\/revisions"}],"predecessor-version":[{"id":13103,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/9830\/revisions\/13103"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/12525"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=9830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=9830"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=9830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}