How To Gain Weight Fast For Men

Dead lift is one of three of the canonical power lifting exercise along with squats and bench press. For those who are new to the term, dead lift is a compound weight exercise wherein you lift a heavy barbell from the ground into a standing position and slowly lay it down. It may sound simple, but if you do not know how to execute it properly and the proper form, then you would just risk injuring yourself.

Being a compound exercise, the dead lift involves a variety of muscle groups in your body, giving you overall muscle gains. The following are the muscle groups at work when you perform a dead lift: The grip strength (finger flexors) and the lower back (erector spine) work isometrically to keep the bar held in the hands and to keep the spine from rounding.The gluteus maximus and hamstrings work to extend the hip joint.The quadriceps work to extend the knee joint.The adductor magnus works to stabilize the legs.

STEPS TO PERFORM A DEAD LIFT Stand in front of a loaded barbell.While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.

Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.Perform the amount of repetitions prescribed in the program.

You can also watch the video below on how to perform the dead lift:

CAUTION: Be careful when performing this exercise. If you have back issues, substitute it for a rowing motion instead.
If you have a healthy back, make sure you perfect the form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

There are a lot of other variations of the dead lift. But for simplicity’s sake, stick to the original dead lift. If you are going to the gym for the first time, I would suggest that you practice with the bar without any weights on just to get the proper form right. And if you are a hard-gainer with a skinny physique, you might have to start with the bar first as most gyms’ use Olympic bars which weigh 25kg without weights. Then with each session, slowly add weights in increments. This exercise, along with other compound exercises and proper nutrition, will help you gain weight fast.