New Female Wrestlers, Build A Strong Back With Dead Lifts

December 29, 2021,

Building foundations for peak athletic performances, often are not glamorous, but they are critical if you are to have great success.

In the NFL, how many offensive lineman make player of the year?

In the NCAA, how many of them win the Heisman Trophy?

And yet, without a great offensive line, your running game gets stuffed and shutdown.

Without a solid running game, the defense begins to focus on your quarterback and will blitz him mercilessly.

You cannot win without a great offensive line.

It is the foundation.

In women’s grappling it is glamorous to work on you biceps, shoulders and thighs. For good reason.

But to have success with any of the high visibility exercises, you need a strong back.

The team at settlagestrength.com educates, “Building a strong, powerful, thick, and terrifying back takes some time, but with these few exercises, you’ll be on your way to having a back that lets the competition know they don’t want the smoke.”

How true that is.

A strong back filled with feminine muscle can be very intimidating.

As we research the subject, one of the most basic foundation back building exercises is the deadlift.

Newer female wrestlers?

Learn it and then build upon it to perfection.

What is one of the most basic exercises to get started?

It is the deadlift.

The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press.

Dead lifting has been shown to improve vertical jump performance and rate of muscle production. It can also be viewed as an ideal exercise for knee rehabilitation.

The dead lift refers to the lifting of dead weights (weight without momentum), such as weights lying on the ground. It is one of the few standard weight training exercises in which all repetitions begin with dead weight.

During these exercises, a small amount of energy is stored in the stretched muscles and tendons in the eccentric phase if the lifter is not flexible beyond the range of motion.

There are several positions one can approach when performing the deadlift, which include the conventional deadlift and sumo deadlift.

Although this exercise uses the legs and hips as the primary movers, it is a very important back exercise.

We can just visualize it now.

One of the wonderful facets to this foundation building exercise is that you can do it at home. You don’t need to go to the gym. You can easily do it while watching your favorite television program.

If you are a newer female wrestler, like many endeavors in life, you will have greater success at wrestling if you start with building your back and mass strength.

To expand upon the subject, we have a visiting writer.

Please remember to consult your physician first before trying this.

How And Why You Should Deadlift, The King of Mass Builders!

By Muhd P Nazir

Deadlift, The King Of Mass Builders!

If you want to add slabs of muscles to your body, then you can't miss out the deadlift! The deadlift, the king of mass builders, will help you pack on muscles in your lower and upper body, strengthening and creating a very awesome physique.

The deadlift and the squat are the two top exercises when it comes to building mass. Many argue that squats are better at contributing to size and strength gains. The squat really does allow you to pack on lots of muscles. But the deadlift.. it's the exercise that allows you to use the most weight! And when it comes to building a body, the greater the weight you use, the more muscles you grow.

Like the squats, the deadlift creates an anabolic environment in your body, promoting overall muscle growth throughout your whole body. It's a compound exercise, that works your whole body. It works your legs, your arms, your core, your back and many more muscles.

Why deadlift?

1) The deadlift is the king of mass builders! It is a compound lift that uses a lot of muscles in your body. Your glutes, quads, hamstrings, calves, lower back, trapezius, lats, arms, core. Almost everything! So the deadlift will help you train your whole body.

2) Anabolic environment. Compound lifts that utilizes lots of muscle groups, like the deadlift, promotes the release of testosterone and growth hormones that will result in an anabolic environment, stimulating growth throughout the whole body.

3) Builds Core Stability. The deadlift will activate all of the muscles responsible for core strength and correct posture. The correct technique used in deadlifting will allow you to train your core, to keep your back straight. It'll strengthen the surrounding muscles and stabilizer muscles to help you balance and control the weight. This results in improved core strength, balance and posture, all of which are essential in your daily activities.

4) Real Life Application. The deadlift involves one picking up a weight of the ground, and this is exactly the same as your everyday activity of lifting objects from the ground. The real benefit of deadlift will come into play when you're lifting a heavy object of the ground, in a safe manner, knowing that the likelihood of you getting injured, is very low.

5) Increased grip strength. Deadlift develops gripping strength. It is one of the best exercises for increasing grip strength and strengthening the forearms. You'll manually hold the weight using your forearms only. Hundreds of pounds of weight, all on forearm!

6) Measure of strength! The deadlift is the exercise that will allow you to use the most weight! It is deemed as a test of overall muscle strength. Garry Frank, USA, deadlifted 931.5 pounds in 2002!!! And this brings back to point 5. His forearms are the ones holding the 931.5 pounds of weight!!!

7) Cardio. Deadlift develops your cardio respiratory fitness. It taxes your cardiovascular system. At the end of a set, you should be panting and grasping for air! So as you can see, the deadlift really has a lot of benefits!

How to Perform Deadlift?

1) Stand shoulder width apart with the bar on the floor lightly touching you shins. Grab the barbell slightly wider than shoulder width length. Use an overhand grip, or an alternate grip (one overhand, and one underhand).

2) Adjust your posture. Keep you back straight, tighten your core. Hold your shoulders back, squeezing the blades. Ensure your chest faces forward. And throughout the whole lift, always make sure that you do not round your back!

3) Grip the bar tightly, and push the weight up with your feet. Your legs will generate the power needed to lift it up. Extend you whole body. At the top, lock out your body, using your upper body to hold the weight in place. At this time, you body should be in an upright posture, with the bar around the midway position of you thigh.

4) Lower the weight to the ground. Just reverse the movements you execute to lift it up. Lower the weight in a controlled manner. maintaining your posture. Some pointers here. Always exhale will lifting the weight up. And remember to keep the bar in contact with your body throughout the whole movement. Also, do not use momentum and bounce the weight back up as this can result in injury.

So next time you hit the gym, remember to deadlift your way to a greater physique!

Muhd P Nazir is the master behind http://leanmusclegrowth.blogspot.com at which he shares his workouts, gives tips and tricks, explain various exercises (for building real mass!) and provide reviews on workout programs (only those that work) that are available out there.

1. The author of this article has authorized its distribution with the requirement that it be published in its entirety, without changes, including the author's resource box.

Article Source: https://EzineArticles.com/expert/Muhd_P_Nazir/1399142

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