The best exercise for the back of the thigh. Learning how to perform the deadlift

Hip pumping is an important part of the training process. Strong leg muscles support the balance of the body and make it fully developed. We will not get tired of repeating that working out the lower part of the body is no less important than working out the upper part. Today we will tell you about one of the most effective exercises for the posterior surface of the thigh – dead pull.

World Class fitness trainer

“This is one of the variations of the deadlift, which is used mainly by girls.

What is the difference between the deadlift and the deadlift?

There are only three differences, but they are quite significant and change the approach to the exercise. The first is the position of the legs, in the deadlift the feet are located at the width of the pelvis, while in the deadlift the feet must stand close to each other.

If in deadlift the knees should not be bent at all, in deadlift the knees should not be bent at all, but in deadlift on the contrary – the knee joint is free to move. Hence the third difference: in the deadlift you will not be able to take the projectile from the floor.

What muscles are working when performing a deadlift?

The posterior surface of the thigh, as well as the glutes. It seems that there are no differences between the muscles involved in the deadlift and the deadlift. However, due to the fact that in the second case the legs in the knees are practically not bent, the back extensors, although they receive a load, but more lightened than in the first variant.

What is the correct way to do the deadlift?

Sometimes small differences between two seemingly similar exercises can completely change the approach to their performance. It is very important to learn all the nuances before grabbing the bar to avoid injury and make a quality approach.

Technique

• Starting position: standing, feet are parallel to each other.
• Take the barbell in your hands, the grip should be about the width of the hips, shoulder blades brought to the spine.
• As you inhale, slowly lower the projectile down to the floor, keeping your shoulder blades aligned and your knees straight.
• Exhale and return to the starting position.

Anna Motina: An important point is that the barbell should be held strictly by your feet. Otherwise, if it is free to dangle in the air, you can get a lower back injury.

Features of the deadlift for girls

There are no differences between men and women in technique and target work. But the deadlift became famous in female circles due to the ability to qualitatively work the posterior surface of the thigh and buttocks, excluding unnecessary stress on the anterior surface of the thigh (as, for example, in squats).

How to prepare for deadlift?

This exercise is not recommended for beginners. First of all, you should first work out the technique of the deadlift and then move to the deadlift as a more complicated variant. Secondly, the exercise requires good flexibility of the entire back line: from the feet to the top of the head. If any of the sections is rounded, the exercise will either not have the desired effect or will cause injury. Therefore, first pull the entire back line, warm up the body well, learn the technique of the static pull, and then start the deadlift.

How to do a deadlift with dumbbells?

Look at the classic technique we described above. Everything is the same as in the work with a barbell, only in the hands – two dumbbells. In the same way it is necessary to lead the projectiles along the legs, without taking them to a free hang, do not forget about it, the whole point is in the details. It is also worth watching the shoulder blades, lumbar flexion and breathing.

How to do a deadlift with a kettlebell?

Here the differences are already more fundamental than in the previous execution. The deadlift with a kettlebell is performed with slightly bent knees, the feet are wide, and between them is a kettlebell. On the inhale you should bend with a straight back, slightly bent knees, take the kettlebell, and on the exhale straighten up.

How to do a dead pull on straight legs?

Dead pull is a priori performed on straight legs. Beginners may confuse the Romanian pull with the dead pull. The fact is that it is almost the same, only Romanian pull is performed with slightly bent knees, unlike the dead pull. Therefore, it is very important to know the safety techniques, be warmed up and have a good command of your body to do this exercise.

What is the correct way to do a deadlift on one leg?

Perhaps the most exotic variation of this exercise. It has too many differences from the classic execution.

Technique

• Starting position: in a split leg, right leg in front, it is the support leg. The left stands behind on the toe, on it the support is minimal.
• Take the projectile in your left hand.
• As you inhale, bend downward, as if lowering the projectile to the floor.
• Exhale and return to the starting position.
• When bending down, the knee of the supporting leg should bend and the back should remain straight.