The deadlift is a fundamental exercise for those who strive for strength and muscle mass. It engages the muscles of the back, hips and buttocks, strengthening the spine and improving overall physical fitness.
What does the deadlift give?
- Muscle and strength growth - Ideal for increasing size and strength, especially in the back and legs.
- Strengthening the spine - Develops the muscles that support the spine, which is important for preventing injuries and improving results in other exercises.
- Improving athletic performance - Hip and knee extension is a key movement that directly affects results in jumping and running. In fact, many professional sprinters include deadlifts in their training to improve explosive power and speed.
In bodybuilding, the deadlift is a powerful tool for building mass and strength. In strength sports, it is necessary for the development of overall physical power.
Correct Deadlift Technique
Let’s look at the classic deadlift technique step by step. It is important to remember that correct technique is the key to the safety and effectiveness of the exercise.
- Preparation: Place the barbell on the lower stops in the rack. Hang the weights. Grasp the barbell with an overhand grip, shoulder-width apart.
Important: Make sure your grip is secure. If you have trouble holding the weight, you can use chalk. - Starting position: Stand up straight, holding the barbell. Your arms are straight, the barbell touches your hips.
Key point: The lower back is tense and maintains a natural arch. The chest is straightened, the shoulders are pulled back, and the gaze is directed forward. Imagine that you want to show your chest forward. - Bend: Take a deep breath and hold it. Bend your knees and simultaneously move your pelvis back, smoothly tilting your torso and lowering the barbell.
Tip: The movement should begin with your pelvis tilted back, as if you were sitting down in a chair. - Lower Back Arch: Be sure to maintain a slight arch in your lower back as you lower yourself.
Important: Do not allow your back to round! This can lead to injury. - Bottom Point: This is determined by how low you can go while maintaining an arch in your lower back. Typically, this is 45-50 degrees of torso tilt relative to the vertical.
Observation: Do not go so low that it causes your back to round. It is better to undersquat slightly, but maintain proper technique. - Lift: Engage your hamstrings and pull the barbell up, rising from the squat.
Sequence of movements: First, straighten your knees, then engage your glutes and torso. The glutes and hips move forward, and the torso rises from the bend. - Finish: Exhale when you have overcome the most difficult part of the lift. When you are fully straightened, pause and tense your back and leg muscles even more.
Note: At the top point, fix the position, feel the tension in the muscles. Do not hyperextend your back backwards.
Additional tips:
- Keep the barbell as close to your body as possible throughout the entire exercise.
- Do not lift your heels off the floor.
- Do not rush! Correct technique is more important than heavy weight.
- If you are a beginner, start with light weight and gradually increase it.
- Listen to your body! If you feel pain, stop the exercise.
- If you doubt the correctness of your technique, consult a trainer.
The deadlift is a difficult, but very effective exercise. Correct technique will help you avoid injury and achieve excellent results.
Detailed Deadlift Tips: Safety First
Now let’s dive into the details of deadlift technique to avoid mistakes and get the most out of it.
First and foremost, the back. Never, do you hear me, never round your back while deadlifting. Your lower back muscles should be tense to maintain the natural S-curve of the spine. Relaxation is only allowed after completing the set and returning the barbell to the racks. Rounding your back under the weight is a direct path to injury. Imagine that your back is a strong bridge that must withstand a huge load.
Breathing is your ally. Holding your breath during the movement, both when lowering and lifting the barbell, helps stabilize the spine and generate more force. It’s like an internal corset that keeps you in the correct position.
To engage the glutes and hamstrings as much as possible, be sure to fully straighten your legs at the top and pause for a moment. This will allow you to feel how the muscles work and consolidate the result.
It is very important to understand that the barbell should be pulled by the efforts of the thigh muscles, not the arms. The arms are just a connecting link, they are like ropes on which the barbell hangs. The shoulders, back and neck should move as a single unit, and the arms should remain straight throughout the exercise. Imagine that you are using your legs to push the ground and lift the barbell up.
Hip mobility and strong lower back muscles are the foundation of a safe and effective deadlift. If you have problems with these areas, first strengthen them with other exercises, such as bent-over barbell squats.
- And one more important point: the back muscles during the deadlift work in the isometric contraction mode, that is, they are tense, but do not change their length. They act as stabilizers, fixing the spine in the correct position. The main role in maintaining the S-shaped curve of the spine is played by the spinal extensor muscle. It experiences the greatest load at the bottom of the exercise. The trapezius and rhomboid muscles assist the spinal extensor, preventing the upper back from rounding.
The weight is lifted by the efforts of the leg muscles. The gluteus maximus comes into play at the very beginning of the pull, and then, as you straighten your legs at the knees and begin to straighten your torso, the quadriceps and hamstrings actively engage. But remember that the main work is still done by the muscles of the back of the thigh.
- In conclusion, the deadlift is a complex, but extremely useful exercise that requires attention to detail and proper technique.
How to Do It in Sumo Technique:
The sumo deadlift is performed with a wide stance, the toes almost touching the “plates” of the barbell, with a straight back from the initial to the final phase of the upward movement.
The main load in this case falls on the thigh muscles, so this technique is usually used by athletes with a weak back, a long torso and short arms.
Execution technique:
- Stand so that your feet are about 15-25 cm wider than your shoulders, the barbell is in front of you, your feet are firmly pressed to the floor, your toes are slightly spread apart. The back is straight, shoulders are straightened, shoulder blades are brought together, the gaze is directed forward and upward at about 45 degrees.
- Grab the barbell using a mixed grip.
- Stand up straight, back straight, maintain a natural arch in the lower back.
- As you inhale, lower yourself down, bending your knees and tilting your body until you feel the bar almost touching the floor. Lower the bar not by rounding your back, but by moving your pelvis back.
- As you exhale, lift the bar, straightening your legs and body at the same time, using the muscles of your back, legs and buttocks.
- Before performing the sumo deadlift, you need to warm up thoroughly and stretch your leg muscles, especially the adductors and the back of your thigh.
Beginners should master the technique under the supervision of a trainer, starting with light weights and gradually increasing the load.
Effects on the Body:
Pros:
- Involves multiple muscles of the back, legs, core, shoulders and forearms.
- Stimulates anabolic hormones for muscle growth.
- Strengthening bones, the load increases bone density.
- Improving posture. Strengthens back muscles and prevents pain.
- Developing functional strength. Teaches how to lift weights, useful in everyday life.
- Increased grip strength, it holding the barbell strengthens the grip.
- Calorie burning, high intensity and muscle involvement.
- Improved metabolism. Increased muscle mass speeds up metabolism.
- Psychological benefit, self-confidence after a successful approach.
Cons:
- High risk of injury. Incorrect technique can injure the back, knees, shoulders.
- Requires good technique, training from a trainer is necessary for safety.
- Stress on the central nervous system. It can lead to overtraining without rest.
- Contraindicated in certain medical conditions.
- Long recovery, it requires more time to recover.
- Risk of kyphosis, incorrect technique with a weak back contributes to a “round back”.
- Requires mobility. Mobility of the hip joints and ankle is necessary.
The world records show the outstanding achievements of athletes in different weight classes. From an impressive 238 kg in the 56 kg class, to a whopping 501 kg in the super heavyweight class, the deadlift continues to be a symbol of physical strength and determination.
Records set by athletes such as Lamar Gant, Dmitry Nasonov, Kyler Wolam, Konstantin Konstantinov, Hafthor Bjornsson and Eddie Hall inspire new athletes to reach unprecedented heights...
However, it is important to remember safety precautions. Improper execution of the deadlift is fraught with the risk of serious injuries, especially to the lumbar and sacroiliac joints. It is extremely important to keep your back straight, avoid rounding and uneven loading. Using a weightlifting belt can help stabilize the core, but is not a substitute for proper technique and control. Remember, safety comes first and learning proper technique under the guidance of an experienced coach is key to successful and safe deadlift progress.
Conclusion
The deadlift is a powerful and effective exercise that involves almost every muscle group in the body. It helps to increase strength, build muscle mass, and improve overall fitness. However, it is important to remember the correct technique to avoid injury and get the most out of the exercise.
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