Aerobic Barbell

In order to keep the barbell stable and always on the "center of gravity line", we can use the following method to test ourselves:

The chest should be above the barbell instead of the shoulder, so that you can easily feel the shoulder blade above the barbell;

When holding the barbell, your hands should not hang naturally, because your shoulders are in front of the barbell;

The barbell is generally aimed at the center of the sole of the foot, not the sole of the foot;

In traditional deadlift, the barbell is 2.5 to 3.5 cm close to the calf, about two fingers away;

When the movement begins, the trajectory of the barbell should be along the "center of gravity line", as straight up and down as possible, and keep it smooth and coherent.

After standing up, be careful not to lean back too much and don't shrug your shoulders.

Control the stance and grip

In traditional deadlift, the stance of the feet is the same width as the hips, generally not more than the shoulder width.

Avoid knee inward when squatting, causing joint wear.

Since the arms are positioned outside the legs in traditional deadlifts, a wide stance will widen the grip, increasing the burden on the shoulders, elbows, and waist.

A better grip is when the arms are slightly wider than the shoulders and the arms are straight.

In terms of grip, it is recommended to use a double-handed grip.

Many people like the double-handed and double-handed grip, which is more stable and powerful.

However, this grip may cause left and right muscle imbalance in the long run.

For ordinary fitness enthusiasts, it is not too late to choose whether to try it after the movements are mastered according to their actual situation.