How to do a deadlift: correct technique and benefits

There are many exercises that everyone loves and does often. Among them, the deadlift is on a separate line. It is a basic multi-joint exercise with a weight, performed standing, with a barbell or other projectile being raised to the level of the hips due to the strength of the muscles of the legs, back and buttocks. Small stabilizer muscles are also involved.

Expert trainer at Bionica Biohacking Fitness on Vernadskogo.

“The standing pull develops strength and promotes muscle growth. Strengthens major muscle groups, improves posture, increases speed and endurance. It burns excess calories and is good for general health.”

The work involves the back muscles, spinal extensors, rhomboid muscles and trapezius, which act as stabilizers that fix the spine. The quadriceps, biceps femoris, semitendinosus muscle and glutes are also emphasized.

Índice

What is the correct way to perform the deadlift?

Technique

Stand in front of the bar, feet shoulder width apart, heels pressed to the floor.
Bend your legs at the knees and rotate your hips, pulling your pelvis back and bringing the longitudinal axis of the bar closer to you.
Grasp the bar with your hands hip-width apart, palms facing you, closed grip.
Raise the bar by straightening your legs and simultaneously pulling the bar towards the top of your thighs.
Hold at the top for a few seconds and slowly lower the bar to the floor, also bending your legs and pulling your pelvis back.
The contraction phase (lifting the weight) should be twice as fast as the extension phase (returning the bar to the floor).

How can the exercise be modified?

The deadlift can also be performed with other equipment. In the case of dumbbells and kettlebells, you only need to replace the weight and make sure that the arms are parallel to each other. One side of the body should not move faster than the other.

To modify the straight leg deadlift, you can change the foot placement to a narrower one. If you want to do the exercise in the lifter’s style, you should, on the contrary, spread your feet wide, and place your hands at shoulder width with “different grip” – the palms are directed in different directions in relation to each other.

What is important for women?

The peculiarities of performing the deadlift for women are connected with strengthening and forming slender and tight muscles of buttocks and legs, as well as with improving posture. In addition to beautiful, feminine forms, under such a load accelerates metabolism in the body.

It is important to realize that everything is good in moderation. First of all, it is necessary to choose the right weight, based on physical capabilities and goals. Proper technique is much more important. Work with greater amplitude, that is, bring the pelvis below the knee. Feel your body, it will tell you when an increase in weight is necessary. Also choose a system that is convenient for you: usually it is 10-15 repetitions in three or four approaches. For a complex effect on the muscles, make a workout of different types of exercises.

Watch the sensations in your lower back. If discomfort appears, it is worth choosing alternatives, so as not to traumatize the spine. During menstruation, it’s better to avoid standing pulling.

What is important for men to know?

For the male body, the deadlift helps to develop muscle mass and strengthen the main muscle groups, especially the back and hips, as well as increase strength and endurance. Due to the simultaneous involvement of a large number of muscles and joints, the physical capabilities are significantly increased, and with it the mass increases.

It is important to make sure that there is no flexion in the back. It is also important to make sure that the load is correctly distributed to all muscles. Do not make jerks and follow the technique of execution.

Contraindications

If you have varicose veins, knee injuries, injuries or curvature of the spine, herniated discs, as well as lower back pain, be sure to consult a doctor. Otherwise, you risk worsening the situation. In addition, the exercise is not recommended for teenagers, as it can lead to growth stoppage.

What can I replace the pull ups with?

It is very difficult to do it with one exercise, so for a more gentle workout of the muscles, you can use a small multidirectional complex.

Shrugs with dumbbells or barbells

Technique

Stand up straight. Take dumbbells or a barbell.
Place your hands on the sides of the body – if you perform with dumbbells, in front of yourself – if you perform with a barbell. Grip – neutral.
Tense the muscles, the projectile should not pull the shoulders down.
On exhalation lift your shoulders up, from the side it will look like you are shaking them, stay in this position for 1-2 seconds.
As you inhale, return to the starting position.

Standing hyperextension

Technique

Spread your legs slightly wider than shoulder width, straighten your back.
Pull the pelvis back and tilt the body. Place your hands behind your head, but do not press on the back of your head.
Tilt your body as low as your body will allow.
Return to the starting position.
Do not rush when performing, make sure that your back does not round.

Lunges with dumbbells

Technique

Stand up, put your feet together, take dumbbells and extend your arms at your sides.
As you inhale, make a wide lunge forward, without touching the floor with your knee. The length of the step should be such that the knee of the back leg can form a right angle.
The body tilts slightly forward.
Make sure that the knee of the front leg does not go beyond the toe.
As you exhale, return to the starting position by straightening the body.
Perform on the other leg.

Training should be approached with due attention and responsibility. From the approach depends not only on appearance, but also on health. Study each exercise before introducing it into your training plan.