Before the benefits of squats and dead lifts are explained it needs to be made clear precisely what they are and how to do them correctly.
They are both free weight compound exercises that are usually performed with a barbell, although dumbbells are also sometimes used.
Free weight refers to the fact that they are not restricted in their range of motion in the way that machine weights are and compound refers to the fact that multiple joints and muscle groups are necessary to perform the exercise.
Examples of other compound exercises include the dumbbell and barbell bench press as well as pull-ups, however it could not be said that exercises such as bicep curls or lateral raises are compound exercises since only one joint is used.
A dead lift is performed by first placing a barbell on the floor with the appropriate amount of weight on it.
Then a position is assumed whereby the person doing the exercise will have his feet about shoulder width apart and underneath the barbell.
After the correct position has been accomplished, it will be necessary to bend at the knees in order to grip the bar and the hands should be a bit more far apart than shoulder width.
Also an alternate grip where one of your palms points away from you and one of them points towards you is recommended, because this helps to stabilize the bar.
The thighs then need to be parallel to the ground, and you also need to look straight ahead and keep your back flat.
Then to do the actual lift, just stand up with your hips and shoulders moving at the same speed.
A squat is performed by placing the appropriate amount of weight on a barbell that is also resting on a squat rack.
The height of the barbell should be modified so that it is about the same height as your armpits.
You will then need to get under the bar with your knees slightly bent and the bar across your shoulders.
It will be necessary to grip the bar with your hands in a position you feel comfortable in order to stabilise the bar.
Then to perform the actual exercise movement you will need to free the barbell from its hooks on the rack and take a small step back, then bend at the knees and make a motion as if you are going to sit down on a stool.
It is important to keep the back straight and bend at the knees enough so that the thighs are at least parallel to the floor, then simply stand up straight again to complete the exercise.
They are both free weight compound exercises that are usually performed with a barbell, although dumbbells are also sometimes used.
Free weight refers to the fact that they are not restricted in their range of motion in the way that machine weights are and compound refers to the fact that multiple joints and muscle groups are necessary to perform the exercise.
Examples of other compound exercises include the dumbbell and barbell bench press as well as pull-ups, however it could not be said that exercises such as bicep curls or lateral raises are compound exercises since only one joint is used.
A dead lift is performed by first placing a barbell on the floor with the appropriate amount of weight on it.
Then a position is assumed whereby the person doing the exercise will have his feet about shoulder width apart and underneath the barbell.
After the correct position has been accomplished, it will be necessary to bend at the knees in order to grip the bar and the hands should be a bit more far apart than shoulder width.
Also an alternate grip where one of your palms points away from you and one of them points towards you is recommended, because this helps to stabilize the bar.
The thighs then need to be parallel to the ground, and you also need to look straight ahead and keep your back flat.
Then to do the actual lift, just stand up with your hips and shoulders moving at the same speed.
A squat is performed by placing the appropriate amount of weight on a barbell that is also resting on a squat rack.
The height of the barbell should be modified so that it is about the same height as your armpits.
You will then need to get under the bar with your knees slightly bent and the bar across your shoulders.
It will be necessary to grip the bar with your hands in a position you feel comfortable in order to stabilise the bar.
Then to perform the actual exercise movement you will need to free the barbell from its hooks on the rack and take a small step back, then bend at the knees and make a motion as if you are going to sit down on a stool.
It is important to keep the back straight and bend at the knees enough so that the thighs are at least parallel to the floor, then simply stand up straight again to complete the exercise.