The deadlift is a great exercise for building strength and changing body composition.In addition to training two of the most explosive muscles in the body: the glutes and hamstrings, the deadlift also activates the front thighs, core, back, and shoulders. The muscles from head to toe are taken care of for you. Performing deadlifts correctly will also help reinforce your real-world movement patterns (for example: lifting heavy objects) and keep your back protected.Deadlift is also a versatile action, and different changes will allow you to obtain different gains! Today I'm going to introduce you to an uncommon deadlift variation!
This is an old deadlift method, which can train your whole body muscles, the lower body muscles are dominant, the trunk and upper body muscles do strong isometric contractions, and it will be slightly easier to master than the traditional deadlift!Here are a few steps for performing a cross deadlift!
1. Choose the right weight of the barbell. It is recommended rubber weight set to use the barbell plate with a longer diameter, which will help shorten the distance of the barbell!
2. Cross stride in the center of the barbell, one foot forward and one foot behind, keep the barbell close to your feet!
3. Use a slightly wider stance to allow your double balance to distribute the weight of the barbell
4. Then bend your hips, bend your knees and grab the barbell down. You can use a positive and negative grip, with your hands as wide as your shoulders.
5. Keep the trunk stable and the spine neutral6. Tighten the whole body, maintain the tension, then activate the hip muscles to stretch the hips up, complete the standing, and clamp your butt at the top of the action! Then play it back slowly