Lose Fat And Build Muscle By Performing These Two Compound Lifts With Proper Form

If you are looking to shed fat and build muscle, you should focus two compound lifts: squats and deadlifts. These are lifts that utilize multiple muscle groups and require more energy than lifts such as bicep curls or triceps pushdowns, and therefore burn more calories.

However, if you don't practice proper form, then your lifts will be of little use, and can even do damage. If you are new to lifting, it's essential that you have proper guidance on how to do these lifts correctly. While it's helpful to look at videos on Youtube, nothing beats the individual attention that you receive from a personal trainer.

Bellow is a description of the two lifts, which muscles the lift targets, and what areas of form and technique your personal trainer will help you with.

Deadlift

The deadlift is sometimes called the king of the lifts because it works so many muscle groups. It works the glutes, hamstrings, lats, and forearms. It builds a strong lower back by strengthening the erector spinae. This is helpful for preventing injury.

The deadlift is a deceptively simple movement. You bend over, put your hands on the barbell, and stand up. However, it's very difficult to do if you don't know the correct form. It can actually cause injury if performed incorrectly. If your back is rounded, if your legs are not spaced properly, or if you hold your neck incorrectly, you might cause injury. A private personal trainer can help you with your movement by practicing on an empty barbell. Then, once you have the form down perfectly, you can start loading the bar with weight. 

Another reason to work with a trainer is to discuss the different forms of deadlifts. There are Romanian deadlifts, Summo deadlifts, and straight leg deadlifts. Each variation has its own benefits, as well as a particular form necessary to execute properly.

Squat

The squat is the second big lift you need to include in your routine. While the deadlift works the glutes, and the hamstrings, it also works the forearms, abs, and lower back. The squat, on the other hand, only works the legs and butt. So, if you want to focus on building a bigger, more shapely butt, then the squat is perfect.

In theory all you need to do is hold a barbell behind your neck, on your shoulders, and squat. However, like the deadlift, it is difficult for a novice to get the form down perfectly. If you squat incorrectly, you can damage your lower back or neck.

A personal trainer will start you off by doing squats with low weight so that you get comfortable with the bar on the back of you neck. They will also help you learn just how far down you need to go when squatting, as well as the correct angle of your neck and back while pressing the weight. If you've only done bodyweight squats before, it's vital that you use a trainer when doing weighted squats. The barbell is going to rest on the back of your neck and you will need to learn how to hold the bar correctly with your arms as well as just where exactly on the back it should be placed. Too far up and you will cause strain and injury to your neck, too low and you can injure your forearm muscles and wrist joints trying to hold it.

Additionally, if you lift with the wrong form you might end up using your quads too much and not hitting the glutes, which would prevent you from building up your butt and instead just build large upper legs. 


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