Deadlift and Upright Row

Deadlift and Upright Row (video above) is one of the best multi joint exercise to lose body fat and gain muscle.

To understand in detail how to perform this movement correctly  check out instructional video below –

Deadlift and Upright Row is an extremely effective full body workout that can help you to lose body fat and gain muscle simultaneously, that means more strength, more muscle power and a leaner waist line.

Deadlift and Upright Row is a combination of two multi joint movements which are supper effective for melting body fat and gain power and strength.Deadlift as you all know is my favorite exercise to enhance metabolic rate and kill body fat and upright row on the other hand is a very effective to work out your shoulder and trap muscles. The combination of both these movements make this exercise super-duper effective exercise to enhance metabolic rate and can amplify your for fat loss process. So let me tell you how to perform this movement correctly

You start this exercise by keeping your feet shoulder width apart and hands outside the thighs.

Bend at hip joint and lower the barbell till your upper back is parallel to the floor, extend your hips and reverse the movement till the weight reaches to your upper thigh.

From here flex your elbow and pull the barbell to your clavicle finishing off the movement with an upright row.

Important points to keep in mind while performing this exercise –

1.Keep your back flat and straight all throughout the movement,rounding your back while performing this movement is an open invitation to injury.The best way to keep your back flat is to keep your chin up and look straight all throughout the movement and that will automatically take care of the posture.

2. Breathe correctly throughout the movement — Now this movement has two part breathing pattern — first while doing deadlift- you need breathe in when you are going down and breathe out when you are coming up,second while doing upright row you need to breathe out when you are pulling the weight up and breathe in when the weight is coming down.

3. If you are a beginner then do not try and lift heavy or else it can cause lower back injury.So practice the form for a few weeks,get your form right and then only move onto heavier weights.

4. Always perform a through warm up before you start this exercise or else chances of injury are high.

Overall its an extremely effective multijoiint exercise to lose body fat and to make it even more productive you can combine this exercise with other multi joint exercise with healthy eating pattern to accelerate the fat loss process.

Raghav Pande is New Delhi (India) based Fitness Consultant

He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”

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