FLEX The Dead Truth

PRIMARY MUSCLES SECONDARY MUSCLES

Gluteus maximus Teres major
Biceps femoris Latissimus dorsi
Semitendinosus Rhomboid When you reach full extension of

start
ANATOMY
Semimembranosus Middle trapezius the knees, hips and back, you’ve
Vastus lateralis Upper trapezius hit the finish point.
Erector spinae 16
FRONT OF LEG
(NOT VISIBLE)

OF A
Vastus medialis
Vastus intermedius
(underneath rectus femoris)
Rectus femoris

FINISH
FOREARM MUSCLES In the finish position,
Flexor carpi radialis the front of your Exhale as you reach the
Palmaris longus shoulders should be top position.
Flexor carpi ulnaris behind the front part 18
of the hips.
17

6 11
Your upper body The head should remain
should lean slightly in a straight line with
Isometrically contract your entire forward, at about a the back. To do this,
musculature and exert a small 45-degree angle to pick a point on the floor 15
measure of upward force on the the floor. about five or six feet During the ascent,
bar before pulling it from the floor. ahead of you and focus the bar should
9 on that point. travel along the
front of the shins
and legs.

Take a deep breath and hold it

Your shoulder blades should be in as you prepare to ascend.
tightly pulled together throughout
12
the entire exercise.
7 8
Maintain the
natural arch 10
Keep your abs pulled in
in your
tightly and contracted
lower back.
throughout the lift.

3
Squat down to a position that is
similar to the bottom position of
a squat. However, the thighs will
5
Your arms should hang be slightly higher than parallel.
straight down and just Most of your weight should
outside of your thighs. be on the heels of your feet to
maximize the contribution of the
hams and glutes.
Your hips and shoulders
should ascend together.
Do not let your glutes lead
the movement.
14

Always use a 4

PHOTOS: (THESE TWO PAGES) RALPH DEHAAN; ILLUSTRATIONS BY STUART WEISS

staggered, or mixed,
grip — one hand using
an underhand grip
1 and the other using an
Set up a loaded barbell on overhand grip — for
the floor and stand over maximal strength
the barbell so that your and minimal slippage.
shins are touching the bar. (For the full study on
deadlift grips, visit
flexonline.com.)

Only allow a
Your feet should be about
slight “tap” of
shoulder-width apart or less, 13
2 the weights to
and your toes should point As you stand up with the weight,
the floor before
straight forward or slightly imagine pushing the floor away
beginning your
out (25 degrees at most). from you with your feet.
next rep.
19

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