Bench Pull, norms - technique of performance, types of bench pull

fitnesa treneris

“Stanovaya pull is a basic exercise in strength sports for pumping the muscles of the lower part of the body. It is aimed at the development of legs, buttocks, back and is key in the formation of strength qualities of the athlete. The essence of the exercise is that the athlete lifts the barbell from the floor until the full straightening of the body, standing on straight legs”.

In powerlifting, the deadlift is one of the three main competitive exercises. The sum of kilograms in the deadlift, bench press and barbell squat is used to award the qualification.

The deadlift develops strength and power of the whole body, which allows to improve results in other exercises. For example, bench press, Army press, Romanian deadlift, barbell squat, and deadlift.

The deadlift is also considered one of the most spectacular exercises in powerlifting and various competitions. The lifter must demonstrate maximum strength and control over the bar when lifting. This exercise requires physical fitness, mental focus and confidence in one’s abilities.

Satura rādītājs

What muscles are being worked?

When performing the deadlift, a large array of muscle mass is involved. If the correct technique is followed, the abdominal muscles, the muscles of the front and back of the thigh, the buttocks, the back and the arms work.

In addition to developing skeletal muscles, the exercise trains the core muscles. Due to the high intensity of the exercise, the HR increases, the heart pumps blood more actively through the body. This allows the heart and cardiovascular system to adapt to the physical load.

The following muscles are pumped during the deadlift:

large gluteal muscle;
biceps femoris;
quadriceps femoris;
back extensor muscles;
the rhomboid muscle;
the broadest muscle of the back;
trapezius muscle;
the posterior bundles of the deltoids;
forearm muscles;
biceps brachii;
abdominal muscles;
calf muscles.

Types of deadlift

There are several varieties of static pulling. They engage the muscles in their own way. In 2018, a study was conducted on the difference in load between the classic static pull and the Romanian static pull. For this purpose, men were recruited and equipped with special sensors to measure muscle work.

The scientists found that the front of the thigh and the gluteus maximus were more involved in the classic deadlift than in the Romanian deadlift. On the other hand, if you don’t want to involve the front of the thigh, it’s better to do the Romanian deadlift.

There are three main types of pulling.

The classic standing pull. The exercise loads the back and emphasizes the buttocks, front and back surface of the thighs.

Sumo standing pull. This exercise reduces the load on the back and emphasizes the gluteal muscles and inner part of the thighs. The pressure on the lower lumbar region is reduced.

Romanian deadlift. This exercise loads the back and emphasizes the glutes and the back of the thighs.

Classic deadlift

Tehnika

Place your feet shoulder-width apart. The feet are parallel to each other. The barbell is in contact with the shin of the leg.
Keep a straight back with a slight bend throughout the exercise. The shoulder blades are down and brought together. Bring the chest up. The head looks straight, the neck is straight.
As you inhale, pull the pelvis back and bend the knees, tilting the body forward to grab the bar with the hands at shoulder width or slightly wider.
In a half squat position, hold the bar with your hands. It is not recommended to bring the shoulders strongly forward behind the projectile.
On exhalation pull the barbell up with your hands in a powerful movement. Raise the pelvis and bend at the knees.
Pull the bar until the body and legs are completely straightened.

Standing pull in sumo

Tehnika

Place your legs wide. The feet are directed to the sides. The barbell is in contact with the shin.
Keep a straight back with a slight bend throughout the exercise. The shoulder blades are down and brought together. Bring the chest up. The head looks straight, the neck is straight.
As you inhale, lower the pelvis as much as possible and bend the knees. Take the barbell with a narrow grip.
In a half squat position, hold the bar with your hands. Keep the shoulders forward.
As you exhale, pull the barbell up with your hands. Raise the pelvis and bend at the knees.
At the end point, the legs and body should be completely straightened.

Romanian deadlift

Tehnika

Place your feet shoulder width apart. The feet are parallel to each other. The barbell is in contact with the shin.
Keep a straight back with a slight bend throughout the exercise. The shoulder blades are down and brought together. Bring the chest up. The head looks straight, the neck is straight.
As you inhale, pull the pelvis back and bend the legs slightly at the knee, tilting the body forward. Hold the barbell with your hands shoulder width apart.
In a bent body position with a straight back, hold the bar with your hands.
On exhalation, bend the body to full straightening and pull the projectile up.

Equipment for deadlift

In powerlifting under the equipment means accessories and special clothes that allow you to ensure a safer performance of the exercise. As a rule, the technique in the equipment and without it is different.

There are norms for deadlift with and without equipment. Each federation has its own strict list of permissible elements for competitions. It is better to study them on the official websites of the federations.

Accessories that should help to avoid injuries and learn the correct technique:

special jerseys and overalls;
straps and hooks;
athletic belt;
weightlifting shoes;
special weightlifting bandages and kneepads;
wrist restraints;
gaiters.

Benefits of the deadlift

Helps to gain muscle mass. Stanovaya pull is an effective exercise for muscle development, as it involves a large volume of muscles.

Increases strength performance. The muscles of the back, buttocks, legs become stronger. This helps to improve posture and reduce the risk of injury.

Improves functionality. You will become stronger, more flexible, and more enduring. Exercise helps improve functionality in everyday activities.

Improves athletic performance. Strengthening muscles and improving functionality helps improve performance in various sports. For example, in wrestling, weightlifting, or track and field.

Improves overall health. Regularly performing the deadlift with proper technique helps improve your overall health. For example, it reduces stress levels, normalizes blood pressure, improves circulation and increases energy levels.

How to perform a deadlift according to the rules of powerlifting?

The athlete should stand facing the front of the platform. The head referee must clearly see him during the exercise.
The lifter is given three approaches. The best one, performed according to the rules of the competition, counts. Any attempt to lift the bar, including checking the weight, is considered a full lift.
The bar must be placed in front of the lifter’s feet. The grip during the lift may be arbitrary.
The lift shall begin without a signal from the referee. The lifter raises the bar up to a vertical position. Knees and hips must be straightened.
Stopping the bar during the lift is permitted, but no downward movement.
The lifter must remain upright and wait for the Chief Referee’s command. He will signal when the bar is in a stationary position. A clear hand down sign and a loud command “down”, meaning “down”, will be heard when the bar can be lowered.
The lifter lowers the bar on the platform. The result is announced through a light signal. White – the weight is taken, red – the weight is not taken.

7 reasons why you won’t be scored on the lift

If you started pulling the barbell and then made a downward movement.
If you didn’t fully straighten your legs in the final stage of the exercise.
If you assumed an incorrect upright position.
If you tilt your body backward and help yourself hold the bar with your hips.
If you move your feet forward, backward, left or right during the exercise.
If you do not follow the referee’s signals.
If you lower the bar on the platform without hands.

Bench Press for Men: standards without equipment with doping control

Bench Press for men: unequipped standards without doping control

Bench Pull for women: unequipped standards with doping control

Women’s Bench Pull: Unequipped without doping control.

Abbreviations in the table of standards

Qualifications

MSMK – Master of Sports International Class
MS – Master of Sports
KMS – Candidate for Master of Sports
I – first sport category
II – second sport category
III – third sport category.

Federations

WPC – World Powerlifting Congress, International Powerlifting Federation.
AWPC – Amateur World Powerlifting Congress, amateur WPC league, doping control works during the competitions.
WRPF – World Unequipped Powerlifting Federation
SPR – Union of Powerlifters of Russia
NAP – National Association of Powerlifting.