LADIES: Go Big and Get Lean!
As you know I don’t really write a ton about actual lifting strategy and technique. That’s not what this blog is generally about and there’s a ton a smart people out there that already have blogs that can help you with that stuff. I’m the guy that focuses on the lifestyle process I guess you could say.
But today I wanted to talk about the deadlift and some tips. It is, as my clients know, my favorite exercise ever. Currently I have 3 female clients who can deadlift 225 (and they ain’t butch either folks…they are super lean) and a few up and comers who are well on their way.
But without further ado here’s the article:
I hear it almost every day and I always just want to smash my head through a wall every time I do. You know what I’m talking about. The, “I don’t want to lift heavy weights so I don’t get bulky. I just want to tone up.” Here are some facts I’d like to share with you.
FACT: You won’t get bulky.
FACT: Toning doesn’t exist. You either build muscle or lose fat.
FACT: I am on a serious Beatles kick right now. ‘Here Comes The Sun’ is magic…just saying.
The Greatest Exercise Ever
In my opinion, the deadlift is the greatest, most amazing, super duper, real world, body transforming exercise ever. All my clients do it and the leanest and sexiest are the ones that lift the most. Everybody can deadlift, it’s not just for power lifters or guys who just want to pick heavy stuff of the ground a lot like I do.
I realize a lot of people avoid it because it’s seen as a high risk exercise but it’s really not if you learn correct form and be strict about it. And ladies, heavy is good…like really good (ie. you may even start loving deadlift days – no I’m not kidding).
If getting massively bulky was that easy then there would be a lot less dudes with low self-esteem on steroids. Like A LOT less. One of the best metaphors I’ve heard about this ‘getting huge’ problem was from Tony Gentilcore and I quote, “This is akin to me saying ‘you know what, I don’t want to win the gold medal in the 100m dash next week, so I’m not going to sprint today.’ It’s just not going to happen.”
Why Do You Look Bulky?
If you look ‘bulky’ it’s almost definitely excess fat around your muscle and since deadlifts are my transformation exercise of choice I can tell you right now that deadlifts don’t build fat, they build muscle. And more muscle actually means a leaner look since it’s takes up quite a bit less space then fat. And also to get huge you need to eat a crap load of calories and probably take steroids to boot (especially if you’re a female).
Now since this article has talked so much about deadlifting I hope that you actually think about trying it out. Get somebody (who knows what they are talking about…so probably not a commercial gym trainer) to show you the technique and then start building your strength and continually working on your technique.
How To Deadlift Properly
I’ve decided to throw in some advice of my own concerning deadlifts because it really is ‘that’ important. It will give you not only a sexy looking body even more importantly a strong and better functioning body. And remember if you ever have any questions my email is at the bottom of this article, and maybe you will be surprised to hear this, but I actually do answer the emails I get from readers, whether you are sending praise mail or hate mail. So don’t be afraid to send me an email. For now, though, here are some tips about the deadlift.
Some basic deadlift tips:
- Take of your shoes – you’ll be able to pull through your heels better and as a result be able to recruit more of your glutes and hamstrings.
- Your feet should be slightly narrower then shoulder width apart.
- Get your shins touching the bar before lift off.
- Proud chest and push your hips back as far as you can until you can grab the bar and make sure your low back is arched. (don’t squat down to grab the bar).
- Keep your elbows locked and drive through your heels.
- At the finish make sure you get your hips all the way through (squeeze that butt too)
- On the down part DO NOT break at the knees. Break at the hips, keep your weight on your heels and ride the bar down your thighs.
Hope that helps.
Strive for perfection,