The wide reverse grip barbell deadlift
The wide reverse grip barbell deadlift has been chosen as the workout. This particular exercise was chosen because of its advantages, including its ability to burn fat, stimulate a variety of muscles, and its reputation as one of the safest workouts. (Bird, & Barrington-Higgs, 2010). Despite the fact that both exercises target the lower body, the exercise is superior to the squat and the hamstring curl. The chosen workout merely differs in that it targets more muscles.
Performing the exercise
Beginning with the torso upright and the legs spread out to the width of the shoulders, perform the exercise. (Graham, 2000). The back column's vertebral segments have to be in alignment at all times. One way of achieving and maintaining this position is by looking forward while going down to pick up the barbell. One had to keep the barbell close to their legs as possible during the downward phase of the movement. The upwards concentric phase starts when one begins to pick up the barbell. Downward eccentric phase starts when one flexes their trunk. While executing this particular phase one should inhale deeply, and hold the inhaled air within their lungs until they reach half of the upward concentric phase. For purposes of visualizing the movement, one has to think or imagine that when they are moving upwards with the barbell it’s the concentric phase and when they are releasing and lengthening their muscles they are in the eccentric phase (Piper, & Waller, 2001).
Main muscles involved
The main muscles involved in this particular exercise include the posterior leg muscles, the thigh posterior muscles, gluteus, and the lumbar muscles of the back. The movement of the muscles during the exercise takes place concerning the muscle groups that are being disposed to the weight and the order in which they are involved. Therefore, the posterior leg muscles are the first set of muscles to be initiated in the exercise during the concentric phase.
Link to the video
The link to the video https://www.ideafit.com/exercise-library/deadlift-wide-reverse-grip-barbell
References
Bird, S., & Barrington-Higgs, B. (2010). Exploring the deadlift. Strength & Conditioning Journal, 32(2), 46-51.
Graham, J. F. (2000). Exercise: Deadlift. Strength & Conditioning Journal,22(5), 18.
McGuigan, M. R., & Wilson, B. D. (1996). Biomechanical Analysis of the Deadlift. The Journal of Strength & Conditioning Research, 10(4), 250-255.
Piper, T. J., & Waller, M. A. (2001). Variations of the Deadlift. Strength & Conditioning Journal, 23(3), 66.
