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Deceased weight is a basic exercise in fitness and bodybuilding in which different muscle groups are involved. It requires strength, great preparation and above all, the right way to avoid injuries. Learn the deadweight technique and also include this powerful exercise in your training.



Gain strength in the core, arms and legs by developing the whole of your muscles? This is the purpose of the deceased weight, a key exercise that has multiple versions rather than, in its traditional modality, consists of lifting a bar with discs of a certain weight.

There are many benefits of the deceased weight and of working intensely on muscular strength and power, but if it is done badly, it can damage especially the back and specifically the lumbar muscles. Even before meditating on raising the bar, you should master the dead weight technique so that you avoid common mistakes in this exercise.

What is the proper initial posture for lifting dead weight?

Positioning your legs well, selecting the right grip and placing the bar at the right point are essential details that affect exercise safety. Take note of these steps to adopt the best posture for dead weight:

  • Your legs should be spread apart, about the same height as your shoulders, and your feet should be slightly open facing outward.
  • To start the exercise, the bar, resting on the floor, must be halfway between your shins, as close to them as possible, that is, it will be at a certain distance above your insteps. When you're going to get up, you move yourself into place to move the bar.
  • As for the type of union, the most advisable is the prone grip (palms face down looking at you). The distance between the two hands depends on each athlete plus an average could be about fifty centimeters.
  • It is essential to keep your back straight at all times to strengthen it without damaging your lower back.

How to perform the deceased weight technique correctly

Set your starting position well and remember that lifting the bar and putting on dead weight is not a matter of taking a huge boost, but rather of concentrating and channelling your strength to lift it gently and progressively. Even before you consider doing dead weight for the first time, you must have an unbeatable grip by working hard on the muscles of your arms and avoid the usual failures in working the strength. Once the bar is well held, it should remain straight throughout the entire ascent and to achieve this make the weight dead as follows:

  1. Focus your strength on your heels (not your arms or back) when you pull off. You should"push" with your heels, slightly raising your toes, while slightly advancing your hips. Only then does the climb begin.
  2. Keep your back straight and your buttocks tight. He lifts the weight of the deceased at an incessant rate and does not push it into stretches.
  3. Pull out your chest and face back, always and at all times facing forward. This way, the ascent will be simpler and you will avoid the failure to bend your back.
  4. The dead weight technique should ensure that, as the bar rises, your knees and hips are perfectly locked together and the entire lower body forms a solid block that supports the weight without danger to your back.
  5. If you stop the bar on your thighs, remember that to do this you must first move your hips forward and then bend your knees.
  6. Watch the descent. Also here you must hold your back straight, dropping the deceased weight before the bar exceeds the abdomen.

As you can see, the deceased weight has a specific technique that must be mastered with training that involves increasing the load progressively until the moment you control each one of your movements. This is the only way to avoid dangerous mistakes such as raising the bar with your arms bent or with your back curved.

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