W ORKS CITED

Visit HOW TO PERFORM THE

Thompson, Brennan J., Stock, Matt S., Shields,
PERFECT SQUAT
JoCarol E., Luera, Micheal J., Munayer, Ibrahim K., Random Fitness Center
Mota, Jacob A., Carrillo, Elias C., Olinghouse, Kendra
D. (2015). Barbell deadlift training increases the rate again!
of torque development and vertical jump
performance in novices. The Journal of Strength &
Conditioning Research, 29, 1-10.

Weightlifting has become increasingly

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more diverse, and people are more willing to
experiment with new exercises. With scientific
evidence pointing towards compound exercises
being the most helpful in building muscle,
deadlifting became more widely practiced. Any
experienced weightlifter is aware of the
potential risks and dangers that may arise if
proper form isn?t applied. With deadlifts being
compound lifts requiring the hinging of the
hips, it?s especially easy to agitate your back,
causing an impairment that could keep you
from the gym for weeks at a time. This
brochure hopes to keep you safe within the
confinements of this gym!

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 PROPER FORM Effect iveness of t he Exercise
Deadlifting is a compound exercise that
Starting position requires feet just
reaps many benefits. It serves as a full body workout,
short of shoulder-width length apart. The
incorporating the thigh, upper back, abdominal, and
barbell should be directly above the transverse grip muscles. Beginners at deadlifting showed an
tarsal joint. The back should be kept in a neutral exaggerated increase in torque development in the
position, with the chest forward and broad. knee extensors and flexors, as well as an increase in
Unlike squatting, looking upwards or vertical jumping height (Thompson et al, 2015). Back
downwards will have a severe negative muscles are greatly stabilized, many lower back
influence on proper form during the exercise. pains can disappear with this exercise. Overall
Arching the lower back or hunching the upper strength is greatly increased, and if maximum reps
are completed, muscle appearance can be amplified.
back during this exercise could cause
In essence, deadlifting is a practical exercise with
unnecessary strain on muscles, the
greater payback than work input.
underworking of the core-essential muscles,
Upon reaching the top, the shoulders and upper
and serious injury. The deadlift should not be a
back should be relaxed. A quick check of proper
squat; deadlifting requires simultaneous
form is recommended.
hinging of the hips with minimal bending of the
knee. The deadlift should not be a barbell row;
the arms do not bend or lift. Arms and back
should remain un-flexed and neutral
throughout the duration of the exercise.

Performing t he Exercise
Form must be checked to ensure proper muscle
mechanics before continuing. Run through the
checklist from head to toe, and then reach for
To place the barbell down, hinging of the hips
and bending of the knees with a neutral back
SQUA T
the barbell. The hips should hinge with a
simultaneous bend of the knee whilst keeping
the back neutral and head forward. The barbell
allows for a safe release. Refrain from dropping
the barbell upon reaching a straightened
position; completing the entire lift and release
SA FELY!
-Random Fitness Center personal trainers
movement is important to strengthen the
should be grasped with a double overhand grip,
tendons attached to the muscles for a
or a mixed grip, shoulder-length apart. To lift
proportionate and safe increase in strength.
the barbell, a smooth straightening of the body
Repeat as necessary.
is needed.