Barbell Deadlift

Among the three staples of the most effective compound exercise, Barbell Deadlift has the meanest name and reputation. It is one of the best exercises for your traps, back as a whole, glutes with involvement of legs as well. When you are performing the barbell deadlift, your whole body from head to toe is stressed and demolishes maximum amount of muscle fibres. Breaking of muscle fibre is the first step of muscle gain. With involvement of barbell deadlift in a workout routine, the growth has been seen to increase significantly.

barbell deadlift

Grips for Barbell Deadlift

Grip is basically how you lift the barbell. There are generally three grips for performing the deadlift they are as follows:

  • Double Overhand Grip
    It is the most common and basic grip to start deadlift with. You grab the bar with both palms facing yourself. It is the strongest of the grips as well. You should start with this grip and continue with the grip until your grip becomes the limiting factor for your lift.
  • Mixed grip
    In mixed grip, you grab the bar with palms facing each other. Your one arm has overhand grip while another has underhand grip. It is strong as with weak grip, bar rolls away from the palm quite easily. With this grip, when bar rolls away from one palm, it acts oppositely on other hand, so the bar doesn’t slip.
  • Hook Grip
    While we loose grip, thumb is the first one to give up. Hook grip is often used by the Olympic lifters, trapping the thumb between the bar and the first 2 fingers in double overhand grip. It is painful for beginners until the are used to it. There is no way around, you need to learn to get used to it.

Though for building the strength, use of double overhand grip is advised. First you need to build your strength the natural way, they you can start tweaking up your grip as you go up in weight. For the heaviest of your lifts, you can use weight lifting straps for extra grip strength.

Instruction to Perform Barbell Deadlift

Following the correct instructions and keeping the form right all the time will insure the safety of your back. The instructions are as follows:

  • Approach the bar so that it is centred with your legs.
  • Keep your legs hip-width apart.
  • Bend at hip with natural curve of your back keeping the core tight.
  • Grab the bar with your favourite grip, arms being shoulder-width apart.
  • With the proper set up, bend at your knees squatting down until your shin touches the bar.
  • Keep your chest up and back arched to natural curve.
  • Look forward and with a deep breath push through your heels and try to stand up.
  • When the bar passes the knee, pull aggressively with your back pulling the shoulder blades together.
  • When you reach the top, start the descend by lowering the bar nicely by bending the hips and keeping the bar on the ground.

While performing the exercise, avoid any kind of jerking motion. Your back is complex route of spines, you never know what can go wrong. Perform the motion clean and in controlled way.

Also Read: Leg Workouts Without Weights 

Variations of Barbell Deadlift

As per the variation, it is done in different ways depending on your perks to perform the lift.

  • Dumbbell Deadlift

Somewhat similar to barbell deadlift, dumbbell deadlift involves stability as well with two individual weights in hand. You can immediately change grips as well with dumbbells as well. It is a great way to perform deadlift if you are having some sort of problems in their knees or any other that doesn’t let you perform the lift.

  • Conventional Deadlift

Conventional deadlift is the one with the positioning as discussed in the instructions above. It is common one. You get great advantage of your legs during the lift.

  • Sumo Deadlift

Sumo deadlift is performed by standing in the sumo position first. Keep your legs 2x the hip width apart. Grab the bar from inside your legs and perform the lift. This variation decreases the bar travel path from ground to top position.

Conclusion

Hence, barbell deadlift is one of the important lifts that you need to be doing. This increases the overall strength and muscle building capability of your body. But you need to keep good care of your back. Start using weight lifting belts to keep the core tight and assist the lower back during heavy exercise. Perform the lift with safety in mind.

Leg Workouts Without Weights

You won’t want to train those legs because it’s a torture on its own. Remember the first day you trained your legs! It’s a pain in ass. But the thing you don’t realize that “Legs” are something that keeps you upright. Aesthetically and strength wise, in both of the condition, leg is the only thing that can either make you or break you. For this you don’t have to knock the gym’s door all the time, you can perform the leg workouts without weights anywhere and anytime.

It’s a common sense that everything below your pelvis are counted as part of leg. If half of your body is part of leg, how can you skip them. Naturally everything is wider and stronger on the base. The tree as well has a wider trunk. All the man-made structure too has wider and stronger base just to keep everything stable. When you train legs regularly and effectively, you will not only watch your leg muscles grow, but it will assist in every other exercise and also in stability of your body. The person with wider legs is very attractive looking than the “chicken legged”. We have listed few of the leg workouts without weights, that you can perform right at your home.

Leg Workout at Home No Equipment Needed

Few of the leg workouts without weights or any equipment at all that you can do right away are given below. You will not only need no equipment, but will also see significant change in the size.

Jump Squat

It is the easiest yet very effective leg workout. With every repetition, the strength you have to put into it increases. The main aim is to squat and jump as high as you can. To perform this exercise, stand upright with legs shoulder width apart. Squat down as low as you can and with explosive strength, push yourself up high straightening your legs. For the smooth landing, don’t land flat on your feet in standing position, rather transfer the energy to next repetition by landing squatting down. Perform this exercise for 10-12 repetitions. Perform 3-4 sets of this exercise. This is ideal exercise if you are doing leg workouts without weights.

Walking lunges

Lunges works on hamstring, glutes, and quads all at a time. With the walking lunges variation, you don’t stay stationary at a place, rather you walk down the place performing lunges on the way forward. To perform this exercise, stand shoulder-width apart. Bring your one leg in front of you and sink down. Kick your back leg to the standing position and then continue with the next leg. This targets all the major parts like glutes, hamstring and quads, giving you the burning sensation. Perform 3-4 sets of this exercise.

Bulgarian Split Squat

Performing the single legged version of squat like this will be tough for beginners. To perform this exercise, put your one leg on a box or bench behind you, perform squat to a depth you feel a comfortable stretch in your leg. Perform this exercise for each leg for 12-15 repetitions each.

Wall Sit

Wall sit is like mimicking the posture of sitting on a bench or chair but without any bench or chair beneath you. This puts huge emphasis on your quads and instantly you will feel all those muscles in the legs firing up. To perform this exercise, brace yourself against the wall. Sit deep to a comfortable position at least having your quads parallel to the floor. Hold the position for 45-60 seconds or until you can hold the pain. Rest for 30 seconds and go for next set. Perform 3-4 sets of this exercise.

Leg Workouts Without Weights
Wall Sit

Box Step Ups

Box step ups work your quads primarily. This works your hip joint and knee joint. To perform this exercise, start with one leg stepping up on a box or bench in front of you. Raise yourself up with that leg standing on the platform. To make it more challenging, try to balance yourself on the single feet all the way from the ground to the standing position. Perform 12-15 repetitions with each leg for 3-4 sets.

Also Read: Killer Abs Workout

Side Lunges

This exercise is similar to the regular lunges. The only difference is that you are extending your legs to the side rather than in front. To perform this exercise, stand with your feet shoulder-width apart. Push your hips back and extend your one leg to the side and sink down as in lunges. Return to the starting position then. Perform 12-15 repetition for each leg for 3-4 sets.

Calf raises

No leg workout will be complete if calves are the muscle lagging behind. Calf is the beefy area behind your leg below the knee. To perform calf raises, stand on flat surface, though a surface with little bit of height to it is advised. Lower your body standing on the toes, stretching the calf. Raise yourself up contracting the calf by raising your heels above your toes. Perform as many repetitions as you can. I would suggest some slow repetitions mixed with some explosive ones.

Leg Workouts Without Weights
Standing Calf Raises Without Weight

Wrapping up

Wrapping up the content, I would suggest you to never skip a leg day. Adding the volume to the leg workout will help you achieve your ideal physique and will help you to maximize your gains in other workouts as well. Don’t be chicken legged, show those trunk like muscle with pride. if you don’t get time to spend on gym, you can do these leg workouts without weights at home.

Killer Abs Workout

You are working your ass off in the gym cannot see any visual abs? It is easier than you think to get those abs popping out, yet becomes harder as it goes on. To get a nice looking 6 pack abs is what majority of the people join gym for. They either train hard to lose wait or gain weight, but the ultimate goal is those nice-looking crisp abs. You can get those too, no matter you are fat or thin. The catch is that you need be disciplined and focused to have them through the killer abs workout.

The abs aren’t something that is grown exercising. The abdominal muscle is the protective lining of muscles for our internal organs. Everyone has it and every one can make it pop out. Though in this busy lifestyle we don’t have enough time for ourselves. Hence, we end up choosing the crappy and junk way of living. Eating just food, sleeping less, stressed and worried about everything. So, I have prepared a list of 4 simple yet effective killer abs workout for the people with busy lifestyle. You can perform these exercises wherever you like, without any equipment.

Killer abs exercise

Given below are the list of exercises you need to do.

Tummy Vacuum:

This is simple yet very powerful core-conditioning exercise. This is very beneficial for the ones starting up exercises. There is a natural belt around our waist known as Transverse Abdominus. They are the inner muscle of the stomach responsible for the breathing control and back support. Do the tummy vacuum to teach the muscles to hold the muscle firmly allowing you to keep your waist small and strong.
Tummy vacuum is an isometric contraction exercise. To perform the exercise, just stand in the posture as in the picture below. Exhale all the air out of your stomach and bring the stomach in as much as possible. Hold the contraction for “X” number of seconds and gradually increase the number as you go on. Go to bodybuilding.com for more info.

Killer Abs Workout
Tummy Tuck/Vacuum

Front Plank:

Get on your knees and forearms with elbows directly under your shoulders as in the picture below. Keep your body straight and core tight. Stretch your legs long raising up on your toes into plank position. Hold as long as you can, increasing the number every time you can. This exercise helps you maintain the shape of your mid-section, toning the muscles and shaving off fat.

Killer Abs Workout
Front Plank

Also read: Healthy Lifestyle

Leg Drop:

You might call it lying leg raises but it is a bit different approach. You raise both your legs towards the ceiling. Breathe in as you raise your leg. Exhale on your way while lowering your legs until they’re about few inches from the floor. Pause at the bottom and breathe in. Repeat for minimum of 10-12 repetition. It targets the lower portion of your abs more.

Killer Abs Workout
Leg Drop

Shoulder Tap:

It is somewhat stabilizing exercise increasing the difficulty level of earlier plank exercise. Start with a push-up position, lift your hand and touch the opposite shoulder maintaining the initial position of your body. Return to initial position and do it alternatively for both hands. Do it for 10-12 repetition for single side.

Killer Abs Workout
Shoulder Tap

Perform 4 sets of given exercises daily and you will start noticing changes in yourself. You will feel less bloated, find your position upright and your helped in other exercises as well. Be disciplined and motivated, along with good healthy diet, you can have visible abs in 3-4 weeks.