what are Deallifts and power cleans

[kenshamrock]

hey can you help me out with something,
what are deadlifts and powercleans,,,like can u give me a description how to do them or a website that explains them on a video or something.,,,,,thanx

 

[ALBOB]

I'm not going to try power cleans because I'm not 100% sure myself. Seen a dozen different exercise that people called power cleans and no two looked the same. Anyway, I LOVE deadlifts!!! I usually use the power rack because you can rest the bar above the ground and it's much easier to change plates. When the bar is loaded simply lift it and step back a step or two, you're now standing upright with your arms at your sides holding the bar. You now go down and touch the bar to the floor and stand back up, easy right? Welllllll.........This movement works your entire body but the amount of bend here and there will vary which muscles get worked the most. It's primarily a back exercise and will give you incredible thickness, thus that powerfull look. The more you bend at the waist the more spinal erector and hamstring work you do. The more you squat with your legs the more quad work you do. Just experiment and see what works best for you. Note on grip: you've got a couple of choices when it comes to grip. The over/under grip is what power lifters use and also anybody wanting VERY strong forearms. Just like it says, one hand is overhand the other is underhand slightly more than shoulder width. That will make sure you get a good grip on the bar. Other folks say, "If you're doing deadlifts you should be working your back NOT your forearms." Those are the people that use lifting straps to strap the bar to their wrists. It's completely up to you to decide where your priorities are. Last note; SAFETY!!! Do deadlifts in front of a mirror! When you are standing upright look yourself in the eyes and NEVER lose sight of your eyes through the entire movement. That will keep your head up which will keep your back straight. If your back rounds over at any point in the movement you can/will do SERIOUS damage. Deadlifts are second to none when it comes to packing on serious mass to your entire body, but with that comes a price. The price is that you have to use 100% perfect form or you WILL get hurt. Maybe not today, or even tomorrow, but it WILL happen. Use good form, go slow, and watch yourself grow.

 

[MAX]

http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

 

[Orange357]

Remember the search function

 

[dragonfu]

check this site and links http://www.powermagonline.com/