Why deadlift?

1. It’s functional. You pick stuff up and put stuff down every day. Sometimes that stuff is heavy. Not only will deadlifting help you in those endeavors, but it will also help make sure you are doing those tasks in the safest way possible.

2. It builds overall strength and mass. The deadlift works the following muscles: back, glutes, legs, forearms, calves, shoulders and traps. Another important, and often overlooked, element of the deadlift is the effect it has on grip strength. With all those muscles engaged, the deadlift adds mass like no other lift. If you want a powerful overall build, you should deadlift.

3. It works your cardiovascular system. While the deadlift isn’t a substitute for hill sprints or time on an Airdyne, it does help your cardio. Don’t think it’s true? Do a set of heavy deadlifts and see if you aren’t gasping for air by the time you reach failure.

4. It’s good for core and stability. If you are using proper technique, the deadlift will help your posture and increase your core strength.

5. It’s a great gauge of overall strength.

6. Jon Pall Sigmarsson

How?

Okay, now you know why you should deadlift, but before you just walk up to a loaded bar and start pumping out reps, it’s important to know how to perform the lift correctly.

1. The first thing you want to do when you approach the loaded bar is set your stance. Your feet should be shoulder width apart and the bar should be across the middle of your feet.

2. Now that your stance is set and the bar is in the proper position, do not move the bar. Do not roll the bar forward or backward, keep the bar right where it is, across the middle of your feet.

3. Lean over and grab the bar with an overhand (both palms facing you) grip, but keep your legs straight while doing this. You can use a split grip if you want (one overhand/one underhand), but ideally, both hands should be in the same position. Your forearms should be outside your legs, just short of touching.

4. Now you’ll set your back in the proper position, which is the most important part of the lift. You’ll do this by bending your knees until your shins meet the bar. At this point, raise your chest. Doing this will put your spine in a neutral position; that is not rounded or hyperextended.

5. If the bar moves during this process or your back does not feel like it is in the correct position, start over from the first step until you feel comfortable with your stance.

6. Breath in and lift, driving your heels down at the same time. The bar should remain in contact with your legs, your core and back should stay tight, your arms should be straight, and your should squeeze your glutes once the bar hits thigh level. Do not lean back once you reach the top of the lift. Do not look up during the lift.

7. Reset by reversing the above step. Do not round your back while lowering the bar and do not loosen your grip until the bar is resting on the ground.

8. Do not drop the bar or bounce the weights between reps.

Dangers and Mistakes

1. If you round or flex your back, you will set yourself up for injury. If you’re unsure you have achieved a proper lifting technique, make a video of your stance. Remember, keep a neutral spine during the entire lift.

2. The reason you don’t bounce the bar is that you don’t want to use the momentum of the bar to power your reps.

3. If you look up during the lift, you can also strain your back. Keep your head in line with your back.

4. Do not use your arms during the lift other than to hold the bar. If you have bent elbows at any time of the lift, you risk injury.

5. Don’t start heavy. Make sure you are comfortable with your stance and technique before you begin moving heavy weights.

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The gym can be intimidating, but once you get into a groove, it is smooth sailing. It all starts with a solid program. If you want to look good, fill out shirts quick, and worry about strength later, find a good bodybuilding split which usually focuses two muscle groups. If you instead want strength and your looks to come later, a good powerlifting program will focus on consistent strength gains. I highly recommend a powerlifting program if you’re just beginning.

When I first started working out, I cared about how I looked in the gym. Over the years, this sentiment has faded as I switched from bodybuilding to powerlifting. I’ve always had issues with shorts either being too baggy or too short, until I picked up some gear from Respect Your Universe. RYU’s Discipline Training shorts are sleek enough to stay out of my way when I’m deadlifting, but provide plenty of room when I’m squatting. The pockets aren’t too deep for your choice of music player, and the crotch won’t be all up in your business.

I’ve always been the one to wear ratty shirts littered with stains from who knows where. Today I proudly wore a clean Warrior Tee from RYU apparel and never felt better. Made for athletic builds, nothing on my upper body was restricted when I was benching. The material was stretchy like performance gear, but felt like a normal t-shirt.

Start filling out those shirts, get out of being in between sizes, and hit the gym. You’ll feel better about yourself in the long run along with plenty of other benefits that don’t come from just getting a tailor. Plus, everyone knows confidence is key and when you have the gear from RYU apparel, you’ll have that confidence to push out those extra reps.

The post The Struggle: In Between Sizes with RYU Apparel appeared first on FactoryTwoFour.