Page 22 - NGA NATURALmag 2021 SPRING-SUMMER
P. 22

Spring-Summer 2021
BY DR CHRISTOPH KLuEPPEL
NGA EDuCATION DIRECTOR FOR SE ASIA
uLTIMATE FITNESS ACADEMY (THAILAND)
HOLISTIC NATuRAL HEALTH & NuTRITION CONSuLTANT WWW uLTIMATEFITNESSTHAILAND COM uLTIMATEFITNESSASIA@GMAIL COM The Deadlift a a a Must for Maximizing Muscle Growth?
The deadlift is is is one of of of the the the the the the three disciplines disciplines of of of the the the the the the competitive sports of powerlifting the the other two disciplines are the the barbell squat and the the bench
press The conventional deadlift involves lifting a a a a a a loaded barbell barbell off the the the floor until the the the lifter stands erect and and the the the barbell barbell hangs from stretched arms slightly below hip-level This seems quite simple and and straight forward but performing this movement in in in a a a a a a a a a a a safe and and effective manner actually involves more technique than it may appear on the first view In recent years the the the deadlift has become one of the the the the most cherished lifts in in in the the the the fitness environment and is is now a a a a a a staple in in in in the the the work-out routine of many gym-enthusiasts who pursue a a a a a a a a bodybuilding-type weight-training program to improve their physique and body-composition Indeed there seem to to be many good reasons to to also include this highly functional and most chal- lenging hip-hinge powerlifting exercise in in in in in in in in any fit- ness- or or bodybuilding-oriented training program After all the the deadlift is is a a a a a a a a a a compound movement that works more muscles than any other exercise and and has a a a a a a a a a a a high potential for strength strength gains and and progressive overload It increases strength strength in in in in in most major muscle groups primarily targeting the the entire “posterior chain” of the the the the body i i i i i i i i i i e e e e e e e e e e e e e calves hamstrings glutes and and back along with the the the the the quadriceps and and the the the the the core many non- powerlifters perform the the the the the deadlift to to either build build a a a a a a a a bigger bigger back or or or to to build build bigger bigger legs Since there are so many muscles involved one can deadlift deadlift more weight than in in any any other exercise The deadlift deadlift doesn’t require a a a a a a a a a a a a a spotter and is is relatively safe at at least one won’t get crushed by the loaded bar when failing in in a a a a a a a a a a lift And
22 NGA NATURALmag



























































































   20   21   22   23   24