The deadlift is a variety and how to do it properly?

Many coaches confirm that the deadlift is well-deserved is included in the list of the best exercises for the development of muscle mass and strength. It is important to note that the result can be calculated only if the exercises are done correctly, taking into account all the nuances.

What is the deadlift?

For those wishing to work out their bodies quickly and effectively, it is recommended that basic exercises be included in the training, which involve a lot of muscles in their work. This includes the deadlift, which should be included in the training of people who want to lose weight and work out a muscle corset. Deadlift is an exercise for which a barbell or dumbbells are used. To minimize the risk of injury, you can use wrist straps that fix the bar in your hands.

What does the deadlift rock?

The popularity and effectiveness of this exercise is due to the fact that it perfectly stimulates muscle growth. During training, the following muscles participate in the work:

1. Back . The main load concentrates on the waist, which works on flexion / extension. The latissimus muscles of the back are also developing.
2. Legs and buttocks . For those who are interested in what the deadlift is for, you need to know that it perfectly studies the most problematic areas on the human body, and this is important for women.
3. Forearms and brushes . Needed to hold the rod.
4. Press . Important for the stabilization of the case, in order to maintain the correct position.
5. Trapezium, calf muscles and inner thighs .

Deadlift - pros and cons

Each exercise has its positive aspects, but in some cases they do harm, it helps to understand whether it is worth attention or not. Let's start with what the deadlift gives, that is, what advantages it has:

1. A basic exercise that helps to develop several large muscle groups.
2. Significantly increases the strength of the person, which allows you to perform other exercises with a lot of weight.
3. It helps the deadlift to remove excess fat and cellulite from the thighs and buttocks, giving them a good shape.
4. With frivolous problems with the back, you can cope with painful sensations.
5. Increases the stamina of the body.
6. Helps strengthen joints, most importantly, correctly perform the exercise.
7. Positively affects the condition of the heart, blood vessels and respiratory system.

It is important to know what dangerous deadlift is, because it refers to exercises that often cause injuries, mostly related to the spine. To avoid this, it is necessary to follow the technique of execution and monitor the position of the back, which should be straight with a slight deflection in the waist.

Static traction - machinery

Regardless of the type of thrust chosen, it is necessary to take into account a number of important technical issues.

1. Put your feet so that the socks are on the same straight line, because the asymmetry is unacceptable.
2. Start practicing with a little weight to hone the technique of execution.
3. Carrying out all kinds of deadlift, you can not tear your heels off the floor. It is recommended to wear shoes with a thin and uniform sole.
4. To protect your knees from rubbing, use bandages.

Classic deadlift

The classical version of the exercise is often used. Begin training should be with a warm-up, placing emphasis on the lower back and knees. The first approach should be performed without pancakes to warm up the muscles. In order to understand how to properly make a deadlift, it is important to give special attention to the initial situation.

1. Put the bar on the floor and stand near it so that the feet are under the neck, that is, it must pass through their center.
2. The distance between the legs should be natural and comfortable. Sock the socks slightly to the sides.
3. Take the neck with the usual grip, placing it at a distance slightly wider than the shoulders. If you prefer to work with a heavy load, then use a mixed grip.
4. Bend your knees, performing a saddle, so that the shins lightly touch the bar. Hips should be almost parallel to the floor.
5. During the whole exercise, you need to look ahead, otherwise there is a risk of losing your balance.
6. Keep your back straight because if it is rounded, you can be injured. The deflection in the lower back should be small.

After all the points of the initial position are fulfilled, you can proceed to the exercise. To understand how to do deadlift, it is important to go through several important stages.

1. You can not jerk the barbell up and do not need to pull it. Raise should be natural.
2. Move upwards from the head, and then, straighten the knees, rising.
3. When the bar reaches the knees, it is necessary to feed the hips forward.
4. Do not try to straighten your knees completely. Go down, pointing the pelvis back, as if trying to push the door with the buttocks.
5. The movement of the rod should take place along a single trajectory.

Classic deadlift

Romanian deadlift

This option is considered light, so it is often chosen by the representatives of the weaker sex. Romanian deadlift with a barbell, if you compare it with the classical version, more heavily loads the buttocks and hips, but the back muscles are involved minimally. This exercise option is performed on straight legs or knees can be bent very little. The bar is lowered to the midline of the shin. Romanian deadlift for weight loss and muscle development is performed according to the following scheme:

1. The way to accept the starting position is described above. Keep the neck so that the palms are pointed down. The distance between hands should be slightly less than the width of the shoulders.
2. Exhaling, raise the bar, and do it slowly without jerking.
3. Straighten the trunk, feeding the pelvis forward. In the end, exhale.
4. Again, go down, feeding the pelvis back.

Romanian deadlift

Deadlift on straight legs

This is the most difficult variant of the performed exercise, which is also called a deadlift. During training, many muscles are involved in the work, but the bicep's hips and buttocks receive the main load. Exercises deadlift is part of the training program for people who are involved in sports, where it is important to run and jump well.

1. Accept the starting position, which was described above in the description of the technique of classical deadlift.
2. Inhaling, lower the bar down, keeping your legs straight. Do not forget about the low back.
3. Return to the PI on exhalation.

Deadlift on straight legs

Sumo craving

The presented version of the exercise was invented by powerlifters and in other sports directions it is practically not used. The deadlift in the sumo style is distinguished by the setting of the legs, the width between which is greater than the shoulders. Thanks to this, the hips and buttocks work to a greater extent. When properly executed from the back, you can remove some of the load that goes to the feet. The greatest tension is felt on the inner surface of the thigh. Sumo's deadlift is carried out according to the following scheme:

1. Put your feet wider than your shoulders so that your feet are near the pancakes. Socks unfold in the sides. Bend your legs and take the neck. Lean over, so that your arms are between your legs, and your shoulders are above the bar and were slightly relaxed.
2. Bend in the lower back and, after inhaling, start lifting the bar.
3. When she is above the knees, feed the pelvis forward, stopping the movement. Along with this, the knees should straighten. Another point - the shoulder blades should be brought together.
4. Go down, starting with the movement of the pelvis back, and then, already bend the knees, lowering the bar.

Sumo craving

Deadlift in Smith

A significant advantage of Smith's machine is that the bar moves only one track, so that the projectile can not be skewed or displaced. Since the muscles of the stabilizers are not involved in the work, but the load passes to the hips, buttocks and back. The implementation of the deadlift in Smith is similar to the options discussed above.

1. To begin with, adjust the height of the neck so that it is located on the middle of the thighs. Hold the bar with a penetrated grip, so that there is a distance between the brushes, like the width of the shoulders. Hands should be straight, and knees slightly bent.
2. Exhaling, make a slope, pulling the pelvis back and lowering the bar down. Do not forget about the back, which should be straight.
3. Due to the tension of the thighs and buttocks, breathing in, return to the FE.

Deadlift in Smith

Static draft with dumbbells

Another option to perform an effective exercise, but instead of a bar, dumbbells are used here. The scheme regarding how the deadlift is done is almost identical to the classical version.

1. Dumbbells are held on outstretched arms on the front surface of the thigh so that the palms are facing down. The remaining nuances of the original position are described above.
2. On the inspiration, lean down, pushing the hips back and lowering the dumbbells down. Hands should be straight, and your back straight.
3. Exhaling, return to the FE.

Static draft with dumbbells

Static traction - approaches and repetitions

The method of implementation directly depends on the purpose of the training. More often exercise is a deadlift for women used for weight loss, muscle growth, strength development and endurance. For those who want to improve their body and physical parameters for a short period of time, such a scheme is recommended:

• Approach # 1 - 5 repetitions without pancakes;
• approach number 2 - 5 times with 50% of the maximum load;
• approach number 3 - 3 times with 75%;
• approach number 4 - 2 times with 90%;
• the main approach is up to 10 times with working weight.

Static traction - contraindications

Before performing any exercises, it is necessary to take into account that in some situations physical activities are prohibited.

1. The deadlift for girls is contraindicated in the presence of problems with the musculoskeletal system.
2. Training is prohibited for people with bends, hernias and other problems with the spine.
3. Contraindications include diseases of the joints of the hands, elbows and shoulders.
4. Strength exercises are prohibited for hypertensive patients and for diseases of the cardiovascular system.