Cómo usar el Peso Muerto para ganar músculo (y los 5 errores más comunes)

The deadlift is one of the best exercises for achieving that "V" shape in your back. But using deadlifts without proper form won't get you anywhere. In this video, I show you how to properly use the deadlift to gain muscle mass, build a better back, and strengthen your legs. I also show you 5 common mistakes people make when training with the deadlift. When you apply all of this, you'll gain muscle mass with this exercise. 00:00 Intro 01:20 Squatting with the deadlift 02:36 Arching your back 04:09 Not keeping the bar parallel 05:38 Pulling sharply when lifting the weight 06:16 Overextending your lower back 07:09 Outro Other related videos: BIGGER Chest: 4 Mistakes That Keep Your Chest Small:    • Pecho más GRANDE: 4 Errores que mantienen ...   How to FORCE Muscle Gain (5 Scientifically Proven Tips):    • Cómo FORZAR el aumento de masa muscular (5...   STOP Doing Dumbbell Presses Like This (5 Mistakes That Delay Pectoral Growth):    • DEJA de hacer así el press con mancuernas ...   If you want to have broader shoulders, accentuate your "V" shape, and make your back look impressive, then the deadlift should be a must in your routine. It's one of the best compound exercises for developing the muscles that make up your postural routine. A study published in 2011 by the Journal of Strength and Conditioning Research shows that the deadlift not only helps you lift more weight compared to other free-weight exercises, but it's also an effective tool for increasing explosive strength and improving your vertical jump, making it an ideal exercise for size, strength, and athleticism that you should incorporate into your routine. However, although the deadlift's movement pattern seems very simple, if you want to maximize its effectiveness and reduce your risk of injury, there's a lot you need to learn beyond just lifting the weight off the floor. One of the most common mistakes with the deadlift is doing it using the movement pattern of a squat, i.e., lowering your hips too low with a straight back. This is a problem because when your hips are too low, your body is positioned behind the bar with greater extension, creating an unfavorable load that increases tension on your lower back and reduces the amount of weight you can lift because your center of gravity is not aligned. in an optimal position. You've probably noticed that people often hunch over when lifting the deadlift. This is probably the most serious mistake in this exercise because it leads to back injuries. Throughout the exercise, especially during the pull, your spine must remain straight and aligned with your head, hips, and back. If you're struggling and aren't sure you're using too much weight, then you need to change the way you approach this exercise. Another common mistake people make is starting with the bar too far off the floor or not keeping it as close to the body as possible during repetitions. First, place the bar on the midfoot. When you lift the weight off the floor, bring the bar as close to your shins and thighs as possible to ensure you lift it in a vertical line. Another very common mistake is jerking the weight from a relaxed position. This doesn't generate the necessary muscle tension before performing the lift, which often causes back pain, discomfort, and makes your lower back more likely to round during the lift. To fix this, after getting comfortable Correctly, the last thing you should do before lifting the weight is raise your chest while gently pulling the bar to generate tension before the pull. After doing this, you proceed to perform the repetition. The deadlift should end with full hip extension, meaning your glutes should be contracted and activated, and your hips should push forward until the bar stops them. Many people hyperextend their lumbar spine and lean back in the final position. This is incorrect. Jeremy Ethier For business inquiries, please email our agent: [email protected]