300 Spartan Workout Routine

Deadlifts

For those of you that do not know what a dead lift is, it's a pretty simple workout routine.

http://stronglifts.com/how-to-deadli...per-technique/

Benefits of the Deadlift.

Deadlifts work your back, legs & forearms. Deadlifts don’t develop your legs like Squats do: your hips start higher. That’s why you can substitute Squats for Deadlifts in case of knee injuries.

[b]Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength.

Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads.

Grip Strength. You need to grip the barbell hard so it doesn’t roll out of your hands when doing Deadlifts. This builds forearms & grip strength.


Before You Deadlift. Basic stuff you need to know before you even think about trying to Deadlift with correct technique.

Bar Height. Deadlifts start with the bar at mid-shin level. Put plates on the floor if you don’t have/lack the strength to use 20kg plates.
Lifting Shoes. Shoes with air or gel filling are compressible, impairing power transfer & stability. Wear shoes with hard soles. Chuck Taylor’s, weightlifting shoes, socks or barefoot are better than running shoes.
No Straps. Never use straps for Deadlifts. If your grip is weak, Deadlift more. Switch to an alternate grip (baseball grip) & use chalk.

Performing The Deadlift.

Deadlift by pushing from the heels & bringing your hips forward. Not by pulling back with your lower back. If you Deadlift correctly, you’ll feel most stress in your upper-back, glutes & hams.

Shoulder-blades over Bar. Put your shoulder-blades directly over the bar, shoulders in front of the bar. Your hips will be at the correct height.

Bar Against Shins. Pull the bar up in a straight line. The closer the barbell to your shins, the better. No need to scrape your shins.

Push From The Heels. Simple trick: curl your toes up. This automatically puts the weight on your heels.

Bar Close to You. Keep the bar in contact with your body during the whole lift, rolling the bar over your shins & thighs. The closer the bar, the less stress on your lower back & the more weight you can Deadlift.

Squeeze You Glutes. Bring your hips forward by pushing from the heels & squeezing your glutes hard. This prevents pulling with the lower back.
Lock The Weight. The Deadlift ends when your knees & hips are locked. No need to roll the shoulders or hyper-extend the lower back.