Deadlift - Plate
Recommendations: 1-3 Sets, 4-8 Reps, 80 Wght
Intermediate Lower Back Glutes Hamstrings Calves Quads Forearms Lats Middle Back Traps Strength Plate Pull Compound Gym
Purpose: This exercise builds overall strength in the lower body.
Benefits: This exercise involves many other muscles.
The plate is placed on the floor. You stand behind it in a squatting position and grab the plate with your hands at about 9 o'clock and 3 o'clock. This is your starting position. Raise the plate by pushing with your legs and rotating your glutes and hips forward and up. Continue lifting until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement. Return to the starting position by reversing your previous movement until you are again squatting by the plate. Inhale while doing this movement. Repeat for the required number of repetitions.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The Barbell Deadlift is considered to be the king of exercises. No other exercise will work your body so much.
Step 1
Stand behind a plate in a squatting position with your hands shoulder-width apart.
The plate is placed on the floor. You stand behind it in a squatting position and grab the plate with your hands at about 9 o'clock and 3 o'clock. This is your starting position.
Step 2
Push your butt forward and up to start lifting the weight. Continue until you have completely stood up.
Raise the plate by pushing with your legs and rotating your glutes and hips forward and up. Continue lifting until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement.
Step 3
Lower the weight by pushing your hips back until the bar is on the floor.
Return to the starting position by reversing your previous movement until you are again squatting by the plate. Inhale while doing this movement.