How the deadlift is performed. Deadlift - technique, types, mistakes and tips

To create a beautiful and healthy body There are dozens of exercises. Aerobics or activities with strength training equipment– everything works equally well, but requires different approach. Exercises with iron, and in our case with a barbell, can both seriously injure you and significantly increase your results. Let's talk about how to do deadlifts correctly, about its advantages and importance.

Deadlift is one of the basic exercises that is performed with a barbell, sometimes a kettlebell or a dumbbell.

The performer stands in front of the apparatus, bends down, bending his knees slightly, takes and lifts the bar, slowly straightening up.

Deadlift, along with and is included in a number of classic powerlifting disciplines. Proper execution allows the trainee to achieve good results in a few months and perfectly develops muscles. This challenging exercise works most of the muscles in your body, especially strengthening your lower back.

There are four types of deadlifts: deadlifts, that is, classic deadlifts, sumo deadlifts, and trap bar deadlifts.

Classic deadlift performed with narrowly set legs that barely touch the bar itself. During the exercise, most of the load falls on the back; the legs work only at the beginning, when lifting the apparatus. Typically, this type of deadlift is recommended for athletes with weak legs, small arms (in length) and short fingers.

This physique and anatomical features significantly affect technique, preventing the athlete from holding large weights for a long time. For best results, use a lock grip, with the knuckle of the thumb supporting the rest.

To minimize the risk of injury, some athletes use wrist straps that secure the barbell in their hands. It is important to know that they are prohibited in competitions.

Or “dead lift”, performed on straight legs.

When moving down, the legs remain straight. STRAIGHT! There is no need to squat slightly, although the knees can remain “soft,” that is, slightly bent in one position, throughout the exercise.

This deadlift cannot be used in powerlifting competitions due to the excessive amount of damage the athletes receive. When an athlete leans towards the apparatus and lifts it, he practically does not bend his legs, which puts a lot of stress on his knees.

If you are a beginner, hold off on " deadlift” until you master the classical one.

- This is a deadlift with straight legs. When doing this, you need to spread your legs wide apart so that your toes barely touch the plates, and always keep your back straight.

This stance puts the most strain on the thigh muscles, which is why it is recommended for athletes with weak backs and long arms.

Sumo deadlift

Romanian deadlift- a very popular exercise in both men’s and women’s circles, because it works very hard on the back of the thigh – the biceps. Place the barbell on the supports at mid-thigh height. Grasp the barbell with an overhand grip at a distance slightly wider than shoulder width. Keep your knees slightly bent. Inhale, bend at the waist and begin to lower the barbell to the height of the middle of your shins. During this movement, move your pelvis back, as when performing a deadlift. Without stopping at the bottom of the exercise, begin to straighten.

There is little difference from the classical technique. The main differences are that the legs are placed wide, literally touching the plates, and the hands hold the bar narrow grip. This simplifies the last phase of the exercise (lowering the implement) and allows the lifter to lift more weight.

Main muscles involved

It is not without reason that the deadlift is recommended by all trainers as the main stimulator of body weight growth, along with and. When performing it, almost ¾ of all muscles work, mainly: back extensors, buttocks, biceps, muscles of the thighs, back, forearms and trapezius. The one mentioned above also targets the hamstrings, giving them maximum stress, and top part buttocks

Warm-up for deadlifts

In any sport, use caution to avoid injury. Under no circumstances should you turn a blind eye to warming up before training, especially when you have just started exercising. Even running, which is so familiar to us, requires stretching our legs in order to reduce the risk of sprain or fracture as much as possible.

Basic exercises with apparatus require both warm-up and backup. And if error-free execution is the first pillar on which your future success rests, then warming up is the second.

First, stretch your joints and do some exercises. Do a dozen bends, a “mill”, stretch your wrists, elbows and shoulder joints. Next, warm up the tendons in the lower back to avoid tears and strains.

Do a couple of sets of deadlifts with light weights or an empty bar, and then gradually increase the load. It is also important to perform the exercise slowly, without rushing.

Technique for performing classic deadlifts

Competent execution of the exercise is the key to success. To avoid injury and achieve results, follow this plan:

Preparation

Approach the bar and place your feet hip-width apart. It is important to take the correct position so that the weight is distributed evenly across all muscle groups. Often, for beginners, it turns out that the leg muscles are loaded more than the back. As for the placement of the socks, there are no fundamental differences. Usually their angle is selected individually, depending on how it is more convenient to lift the barbell.

Now let's talk about, typical running shoes are not suitable. Sneakers or any other shoes with flat soles are preferable, making it easier to maintain balance and avoid overloading, leading to back pain.

Place emphasis on your heels, so that there is no tilt back or forward. When you start lifting the apparatus, do not straighten your knees suddenly and immediately. You should straighten up slowly to avoid injury.

Location

If you place the bar far away or, conversely, too close to your legs, then you risk injuring your back. It is necessary to stand by the apparatus so that it barely touches the shin, and during the exercise itself barely slides along the legs. Correct, literally symmetrical positioning of the legs will bring you the best results.

Symmetrical positioning of the legs, the bar slightly touches the shin

Without bending your knees, lower your body down and place your hands on the barbell so that your knees are inside (distance about 40 cm). Keep your arms straight. When lifting the barbells, always keep them vertical and do not bend them.

As for the grip, everything is standard here. Always use a pronated grip, that is, with your palms facing down, and do not resort to a mixed grip. The latter is rarely used, and only in competitions.

Proper Grip Types for Deadlifts

Your shoulders should extend slightly forward beyond the line of the bar (imagine that your shoulder blades are covering the bar) - this will help to load evenly shoulder joint. The head and neck should be in a neutral position, with the gaze directed forward.

As a beginner, bring the correct positioning to automaticity on an empty bar. Spend even weeks, but hone the technique to perfection, so as not to waste time later. It is highly not recommended to use heavy weights in the early stages.

Upward movement

Proceed with the first set of the series as soon as you understand the layout. Standing at the apparatus, straighten your back and arms. Slowly lower yourself without losing proper stance and grab the barbell.

Push your chest forward, take a deep breath, and rise calmly and measuredly, keeping the barbell as close to your legs as possible. The snatch cannot be used, as it will bend your arms, which will increase the load on your back. In the first phase of the movement (raising the barbell to the knees), the front surface of the thighs is involved in the work, in the second - the back surface. If you lose your balance and cannot lift the barbell smoothly, try reducing the weight and working the rack again. Remember that the center of gravity must be shifted to the heels.

As soon as the bar leaves the ground, press your feet harder and speed up the rise a little. The legs should extend at the same time and with the same force. Don't try to pull the weight solely with your back. After lifting the apparatus, arch your lower back (but not too much) and push your shoulder blades back.

Moving Down

Lowering the weight begins not with bending your knees, but with pushing your hips back - this will help clear the way for the barbell, preventing it from hitting your knees. Lower the bar in this manner to the position kneecaps, then begin to bend your knees. The bar should be lowered in a contiguous manner, without accelerating and making sure that the movements are smooth. You must spend at least 2 seconds returning to initial position, as jerking may cause injury.

After lowering the bar, take a couple of breaths (without changing position) and continue the approach. Set the number of lifts at a time yourself, as much as you have enough strength.

Deadlift for Beginners

It was already mentioned above in the article that not only basic exercises with iron, but any sport in general can cause injury. First time visiting Gym, most newbies go to extremes. Some people immediately run to a dangerous exercise machine and perform the exercises incorrectly, harming their health, while others take up aerobic exercise, or by dumbbells, and do not get off them for weeks, or even months. But the truth, as we know, is in the golden mean.

Once in the gym, it is best for a beginner to find a coach so that he can write out a program for him and estimate the possible starting weights according to his appearance. If there is none, and you cannot ask for advice, you should familiarize yourself with correct technique on relevant sources. This also applies to deadlifts. It can be done by a beginner, but only with large scales or an empty neck. There is nothing wrong with this, since only correct technique can bring good results. Otherwise, you will only injure yourself.

Deadlift for girls

Should girls do deadlifts? Many representatives of the fair sex bypass exercise equipment with large weights such as bench press and deadlift, considering them exclusively male exercises. Obviously, this is a simple misconception. Deadlifts, like squats, work the muscles of the back and lower body, including the legs and buttocks.

All types of deadlifts work the hips, glutes, and lower back to varying degrees. Depending on the execution technique, you can give it to the lower part of the body. heavy load, which puts deadlifts on par with squats. Keep in mind that you should not deadlift if you have back problems. Consult your doctor and trainer before attempting deadlifts.

Do you need insurance and seat belts?

If you are training purely for yourself and do not plan to compete, then you are unlikely to need insurance. Belts are typically used by athletes in tournaments to allow them to lift more heavy weights. But for ordinary trainees, it is important to first perform the exercise without mistakes, so as not to get injured.

Unlike squats, deadlifts do not require two people. At incorrect technique, sharp pain or other force majeure situation, you can always throw the barbell, for which you do not need a belayer.

Do not start the exercise without warming up. Spend at least 5 minutes warming up your muscles to avoid injury.
Basically, people with bad backs are prohibited from deadlifting. But sometimes it is allowed to work with low weights and athletic belt, which will slightly reduce the risk of potential injury and reduce stress on the lower back.
If you have already moved up to heavier weights, it makes sense to use chalk to prevent the bar from slipping.
If the bar does not have threads on the ends, it is necessary to put on locks so that during the exercise some of the plates do not move. This can cause you to lose your balance and drop the projectile, resulting in a sprain.
Do not make sudden movements when working according to the instructions.
Listen to the advice of gym regulars, and especially the trainer. Instructions on the Internet are good, but sometimes it is better to look once than to read ten times.

Classic deadlift video

In conclusion, we present you with a video that explains in detail the correct technique for performing deadlifts with a barbell.

Conclusion

Now you know how to do a deadlift, its advantages and important points. By working with basic exercises, you can achieve the greatest success and fastest muscle growth if you do it right. No other exercises, except barbell exercises, provide similar achievements with overall, apparent simplicity. Follow the instructions and tips in our article to avoid injuries and have a good time.

Be sure to read about it

The deadlift is one of the three main basic exercises, the implementation of which leads to a comprehensive increase in strength and muscle mass. Without this exercise, it is very difficult to make significant progress in muscle development. In this article we will look in detail at all aspects of performing deadlifts, analyze its technique, types and main mistakes.

Why do deadlifts

This exercise has a lot of advantages. Here are some of them:

This basic exercise for any bodybuilder. It develops several large muscle groups(back, legs, buttocks) as well as many small ones. The work of the muscles will be described in detail below.
Deadlifts can significantly increase your strength. The increase in strength in this exercise will be accompanied by an increase in your muscle mass.
In some cases, with a sore back, this is an excellent opportunity to forget about pain in the spine forever.

When performing a deadlift, about 70% of the muscles of the entire body are involved in the work. This is a powerful, energy-consuming exercise that also has a functional basis. After all, this is actually lifting a heavy object from the ground. And every person faces this task more than once in his life.

What muscles work

When performing a classic deadlift, the load on the muscles is distributed as follows:

Main working groups:

Back muscles. The main load falls on the extensors of the spine, especially their lumbar part. Also, part of the work goes to the latissimus dorsi muscles.
Legs and buttocks. The exercise makes the hamstrings, gluteus maximus and quadriceps muscles actively work. It’s worth saying here that the classic style of deadlifting puts less stress on the buttocks and the back of the thighs, so it is more suitable for men, but, for example, the Romanian deadlift and straight-legged deadlift are traditionally considered a more suitable option for women.

Additional load is received by:

Forearms and hands. Holding a heavy barbell is not the easiest task for your hands.
Trapezius muscles.
Abdominal muscles (rectus and obliques). They stabilize your core, helping you maintain proper, safe posture.
calf muscles, inner part hips

Muscle work during the exercise.

As you can see, in this exercise Almost the entire body is involved.

Types of deadlifts

The classic way to perform deadlifts was mentioned above. But there are many variations of this exercise.

We list the main ones:

Classic deadlift performed with a barbell.
Deadlift of dumbbells on straight legs.
Deadlift with a barbell.
Sumo barbell row.
Short deadlift.

In addition, variations of the barbell exercise can be performed both in Smith and with a free apparatus. The bar can be in a power rack, or simply stand on the floor.

We won't go into depth and tell you about exotic deadlift variations here, because there's no point in that. The exercises given in this article are ideal for all cases.

Deadlifting in different sports

Unlike powerlifting, the deadlift in bodybuilding is not a 100% mandatory exercise. But it allows you to develop your muscles well, making your body stronger and more respectable. Very famous athletes, such as Arnold Schwarzenegger, did it regularly. Among lifters, this is the basics.

Craving performed by Arnold Schwarzenegger.

Deadlifts with a barbell are included in powerlifting triathlons.
For weightlifting, the deadlift is the basic element of lifting weights off the floor.
For wrestlers, this is an important part of training to lift your opponent off the floor.
This is one of the training elements in rowing.

Mainly, in all sports, this exercise is used to maximally strengthen the lower back.

Doing a classic deadlift

Before we tell you how to do a deadlift correctly, let's talk about how to hold a barbell. That is, let's talk about grip.

Grip nuances

The grip can be direct, reverse and mixed (multiple grip).

It is more correct to hold on to the bar so that your hands are turned with your palms facing your belt.

If the weight of the barbell is too heavy, athletes use a type of grip in which one hand is turned as described above, and the other with the palm facing away from you. The so-called mismatch. This really helps keep more weight off. But there are also unpleasant moments in this:

The symmetry of the body is disrupted; over time, one side may become lower or higher than the other. The difference will be measured in mm, visually you may not notice it. However, this is a curvature of the spine.
With such a grip (mixed), a torque occurs. The barbell seems to turn in one direction. This moment is transmitted to the spine, loading it.
You are not training your grip strength because you are using a lighter version.

Correct deadlift technique means that your hands need to be positioned with your knuckles facing outward. If the weight does not allow you to do this, that is, your hands unclench, train your grip strength. For this there are special exercises. Choose a barbell weight that you can hold for 6-8 reps. Slowly increase the load over time.

Exercise technique

The most common option is the classic bent-leg deadlift.

Storyboard of the exercise.

It can be done either in Smith, in a power rack or from the floor. The deadlift is a foundation, so it needs to be done at the beginning of your workout. Warm up well. Stretch your lower back and legs.

Take an empty bar (usually its weight is 20 kg), stand in front of it, placing your feet slightly narrower than your shoulders. The feet should be parallel to each other.
Straighten your back, push your pelvis back (natural arch in the lower back). The back cannot be round. The neck is an extension of the back; there is no need to raise or lower your head.
From this position, we tilt the body forward, moving the pelvis back. With this tilt, the shoulders should extend slightly forward beyond the line of the shins. At the same time, the knees will begin to bend (by 10-15 degrees) - this is normal.
The tilt of the body should be 40-45 degrees.
Lower your hands down. If you are bending over correctly, your hands should be in line with the front of your shins.
There should be very little left to the neck. Crouch down to pick it up. At the same time, do not lean your body forward or backward. Yours the main task so that the shoulders move along a strictly vertical axis.
We take the neck correct grip(palms facing you).
Smoothly straighten your legs, and only then straighten your back. When you hang weights on the bar, you won't have to go as low to grab the barbell. Therefore, you just need to approach it so that the bar rests on your shin. From this position it will need to be raised.
When you are straight, squeeze your shoulder blades together.
Then start lowering - first your back bends to about 45 degrees (make sure your shoulders are exactly above the bar), then your legs.

Do 10-15 warm-up reps, then hang up the plates and lift weights for 6-8 reps for 3-4 sets. If the working weight is heavy, approach it gradually. You should not immediately take, for example, 150 kg.

The bar should slide along your legs all the time - first along the shin, through the knee. Next, try not to move it far from the thigh, but also do not press it there with muscle force.

The position of the body, arms and legs during movement.

There is also such a thing as a classic short deadlift. This is when the barbell stands on plates, or is located in a power frame at a certain height from the floor. This option is used to practice This is deadlift training in the upper phase, when we do not lower the weight to the floor. This option is also suitable for people with limited mobility of the hip joints. It is performed in exactly the same way as the regular classic version, the weight is simply set to a higher place. Can be done in Smith.

Notes on technique

There are a number technical points, which should be followed no matter what type of deadlift you are doing. These are the moments:

Heels should not be lifted off the floor. Do not wear shoes with soft or springy soles. Heavy weights will push them into the floor. It is best to wear shoes with thin, uniform soles (sneakers, for example).
Despite the fact that when describing the classic deadlift technique, we suggested placing your feet slightly narrower than your shoulders, you need to find your own version. You can place your feet shoulder-width apart, or next to each other. Find the most convenient option for yourself. This will allow you to make the technique most correct for you and your body type.
Don't load one part of your body more than another during a deadlift. Distribute the load evenly. This is achieved through correct position pelvis If your back or legs work more, pay attention to your pelvis.
Take care that the barbell does not roll on the floor. When you lower it during the approach, it should not slide, roll away, etc. In this regard, doing deadlifts in a frame or machine is much more convenient.
Toes should be on the same line, no leg should protrude beyond this line. Or not reach it. Asymmetry is unacceptable!
The technique needs to be honed on light weights.
In Smith, it is more convenient to stand on such a side that when removing the barbell, you can rotate the bar away from you (you are standing in the machine, not in front of it). But, again, do what is most convenient for you.
To avoid chafing your knees, use bandages. Or do deadlifts in your pants. The wounds take a long time to heal and interfere with training.
Wear an athletic belt.

Smith makes deadlift training a lot easier.

Firstly, the weight can be taken from different levels.
Secondly, you can fix it at any point if it suddenly becomes difficult or painful.
Thirdly, it goes strictly up and down, so you cannot lift it any other way, to the side.

Agree - there are a number of advantages. Great suitable for people with a bad back.

How to deadlift in Smith - exactly the same as outside the machine. However, do not forget that you should not do deadlifts in Smith all the time. You should try to gradually switch to free weights.

In the Smith machine.

A healthy person does not have to start mastering deadlifts with Smith. If preparation allows, it is better to immediately take the barbell. It is better to use the simulator for those who have any problems with the spine. More on this a little further.

Deadlift and sumo

Let's briefly go over the differences between these types of deadlifts and the classic ones. You can read in detail about the technique and features of each exercise in the relevant articles on our website.

Straight-legged row or deadlift

You can perform this exercise with dumbbells or a barbell. Here you will need a good stretch of the lower back and back surface hips. Take care of this in advance. Deadlifts on straight legs are better suited for girls, as they perfectly work the buttocks, back of the thigh and lower back without affecting the quadriceps.

On straight legs.

How to do deadlifts on straight legs - read a separate article on our website.

This is a lighter version of the deadlift, so you can do 10-12 repetitions in 3-4 sets.

If you take dumbbells, you need to hold them on outside hips. Their necks are parallel to your feet. And the feet are parallel to each other.

If your stretching is not enough to perform this exercise correctly, it is recommended to take a closer look at the Romanian deadlift. When performing it, the pelvis is also moved back, but the legs remain slightly bent at the knees. The bar of the bar drops to the middle of the shin.

Romanian version with a little legs bent.

Sumo deadlift

This is a lifting type of exercise in which the legs are placed significantly wider than the shoulders and the arms are placed between them.

The wide leg deadlift is used in powerlifting.

In general, the technique is similar to the classic version, but there are a number of differences, which are also described in detail in the corresponding article.

If your back hurts

Whether to do deadlifts with a sore back is a controversial issue. Most often, the correct load on the lower back strengthens it, and a person forgets about pain and begins to live a full life. There are many such examples. But this is only with the correct technique and proper selection of scales.

When unqualified trainers get down to business, everything ends badly - a hernia, serious injury, surgery. And then you can’t force a person into the gym.

It is best to consult a sports physician about back pain. Because each case is individual!

You should always focus on your own well-being. There shouldn't be any pain. If your back hurts after every workout (do not confuse muscle and joint pain), try performing partial rows (short rows), or always wear an orthopedic belt with stiffeners. If this does not help, postpone classes until you consult a specialist.

If you have a sore back, the safest option is to use a Smith machine. Work in it for the first month to strengthen the ligaments and muscles of the back.

And remember, an ordinary doctor - neurologist or traumatologist will most often prohibit you from heavy exercise. A sports doctor is a sports doctor to help you continue playing sports. Therefore, if life without a gym is unbearable for you, try looking for such a specialist in your city.

Main mistakes and difficulties

Stretching

Poor stretching is always a problem for a bodybuilder. Because of this, your deadlift technique can be severely affected. Moreover, this problem applies to any traction option.

Stretch the back of the thighs.

First you need to stretch your lower back, leg flexors, and calves. We use classic techniques for this:

We reach the floor with our hands on straight legs. The lower you can go without rounding your back, the better. If you reach for floors with a round back, wean yourself off it. Firstly, this is harmful to the spine, and secondly, the technique of the exercise we are considering requires arching in the lower back.
We stretch our hands to our feet while sitting on a fitness mat.
We do stretches for the legs - splits, “reach the floor with your knees” and others.

It may take you a month to stretch enough for the lift.

Libra progress

You notice that the weight becomes light and add more. Progress seems to be going quickly. But for some reason the arch in the lower back disappears, and the back begins to round. You lift 150 kg, but in the upper phase you bring the barbell to the final point by straightening the thoracic spine. And the next day you have a strange pain in your chest. Congratulations - you have developed thoracic osteochondrosis.

More often than not, people do not feel pain and continue to gain weight. This is how they make money serious injuries. What's the problem? In quickly hanging pancakes. You need to increase the weights slowly, carefully ensuring that the technique does not suffer.

If it’s easy for you, add 10 kg each workout. When it gets heavier, increase the weight by 2.5 kg. It's long, but effective. The most important thing is the right technique! When deadlifts are performed correctly, you will not get injured and you will gain strength and muscle mass.

Thrust frequency

The optimal training regimen for a bodybuilder is 1 deadlift per week. You can do 2 rows if one of them is with dumbbells, for example, on straight legs. And the second one is classic. If you work with heavy weights, it is better to leave the frequency at 1 time per week. This is because the load on the lower back is very large, both joints and ligaments are loaded. They need time to recover.

If you really want to pump up your back faster, do hyperextension 2 times a week.

Hyperextension for back training.

Breathing and smooth movement

You are not going for world records (by the way, it is very dangerous to do this here), so do everything without jerking. Smoothly raise, smoothly lower. Let the muscles work, not tear. A sudden movement will ruin your technique and health.

Lifting the weight begins as you exhale. As you inhale, lower it back down. You cannot hold your breath.

Deadlift and squats

Video: classic deadlift

Video: correct execution deadlift

The deadlift comes from weightlifting. The movement consists of lifting the barbell from the platform to the level of the “pockets” without using inertia, due to the work of the muscles of the legs, back, and center of the body. The exercise is considered difficult and traumatic, and is used limitedly in health fitness. It is the final exercise of powerlifting - powerlifting. Currently, most federations of this sport assign separate categories for this movement.

What is the deadlift aimed at, what muscles work?

The overall goal is to increase strength. The deadlift, like no other movement, develops the strength of the muscles of the back, legs (and the back and front of the thighs), trapezius muscles, as well as the muscles of the forearm, spinal extensors, and buttocks. Proper deadlifting allows you to achieve significant energy expenditure during training, and avoid “extra movements” in the form of excess cardio.

A number of athletes consider the deadlift to be the most energy-consuming exercise with a barbell. The deadlift is used in fitness training with a number of restrictions.

Features of deadlift training

Deadlift

Deadlifts for powerlifting or maximal strength development are trained once a week if we're talking about about a novice athlete, sportsman, or master of sportsman. Additional deadlift training from a level above MS is allowed if the athlete does not have problems with recovery.

The “gold standard” is one deadlift per week. Powerlifters usually combine training of this movement with the squat or press. The point is that in powerlifting this is the final movement and it makes no sense to train it on a “fresh body”.

In bodybuilding and fitness, deadlifts are performed either on the day of training the back muscles, if the athlete pulls in the “classical” technique, and on the day of training the legs, if the preferred technique is “sumo”. It is not recommended to include both deadlifts in one weekly cycle, so as not to cause overtraining.

In “aesthetic” training, the deadlift is the first exercise, as it involves the largest number of muscles in the workout. In class professional athletes The pre-exhaustion technique is occasionally used, but for fitness purposes this is quite pointless and can cause injury.

Deadlift Variations

The following variations are used in practice:

classic deadlift - the athlete approaches the bar with feet hip-width apart, takes it with a shoulder-width grip, removes deflections in the spine and, due to simultaneous extension in the knee and hip joints, brings the bar to the level of the pockets, and then performs the reverse movement;
deadlift sumo — differs in the placement of the feet, the legs stand as if in a squat, the heels are wider than the shoulders, the toes are comfortably turned out, the work is performed mainly by straightening the legs, the back only reaches the barbell;
snatch deadlift— the stance is performed as in the classics, and the grip is almost “pancake-like.” Develops the back to a greater extent;
hexo craving or trap bar- in terms of technique, this is more of a squat. Grip shoulder-width apart, work through extension knee joint;
pull from above- a bodybuilding option, which is considered incorrect in most strength disciplines, but allows you to engage your back muscles more. The barbell is taken from the racks, then bent, lowered to the floor, and extended

Deadlift technique

Starting position: it is necessary to place the barbell on the floor evenly, so that the bar does not initially warp. Then step deeply so that the bar is projected onto the bend of the ankle;
we place the legs narrowly or using the sumo technique, but we maintain the projection of the bar;
perform a shoulder-width grip with your hands. If your hands are weak, a weightlifter's grip is allowed - thumb on the fingerboard, covered with four fingers;
we tighten ourselves - we pull in the stomach, remove the deflection in the lower back (very important), the “arc” in the thoracic region, fix the shoulder joint neutrally, tucking in the shoulder blades;
we straighten our legs, bringing the weight to the level of the pockets, as soon as the bar passes the knees, we begin to “reach out” by assembling the shoulder blades towards the spine, but not by pushing the stomach forward;
stand up stable, lower in reverse order

Problems and mistakes in deadlift:

rounding of the back at the starting point of the movement - usually caused by the fact that the athlete is in a hurry and forgets to “tighten up”. In fitness, it is possible that a person does not feel the work of the back muscles at all, and does not understand how to take the starting position. Some people advise wearing a belt, but it won't help. If you don't understand "skinny," spend a few weeks doing bent-over rows with your shoulder blades as close to your spine as possible, using light to medium weights;
weak hands, forearms and fingers - hooks and straps are usually recommended, but the grip also needs to be strengthened. The practice uses the “farmer’s walk” exercise (walking with dumbbells with straight arms at your sides), and various variations of pull-ups, in addition to the main movement for this purpose;
push the pelvis forward at the top of the exercise - a pronounced push with an insufficiently retracted abdomen is a common cause of injury. In fitness for health, it is recommended to stop when the joints come to a plane perpendicular to the floor, and “reach out” by tightening the shoulder blades to the spine;
inability to grab the barbell from the floor correctly due to a combination of “short” plates, and insufficient mobility in the joints, as well as a “hard” overloaded hamstring. The solution is simple - place the projectile on the plinths, or pull from power frame, since tall pancakes not in the hall.

In theory, the choice of “classic or sumo” depends on anatomical features. Long arms and a weak back - “sumo”. A strong back and weak legs plus poor hip mobility (“tight hips”) is a classic. In practice, in powerlifting, the width of the feet is selected empirically. Options are possible with “half sumo”, when the toes are turned out, and the heels are placed only slightly wider than the shoulders, “different grip”, when the palms are turned “toward” each other.

In practice, deadlifts should be avoided by people with poor posture and hernias or protrusions. There is a radical point of view - you can pull, but by strengthening your back muscles. In any case, the technique must be taught by a trainer who is proficient in kinesiotherapy and rehabilitation.

Faster, higher, stronger! Instead of a greeting, I decided to stimulate you immediately with a slogan from Soviet stadiums, which once greeted athletes and spectators in the stands.

Today we will talk about one of the most effective exercises, in which almost all muscle groups are involved. It allows you to achieve best results and at the same time is the most difficult. You can also hear that this complex is basic, that is, one that gives maximum performance and is practically irreplaceable.

Reference

Only 5 exercises are considered basic: deadlifts and rows, squats, and barbell presses (lying and standing). These are multi-joint loads that simultaneously involve several muscle groups and well increase hormonal levels.

Such loads burn fat well and at the same time help to grow muscle mass. In addition, metabolism accelerates, which increases the need for food. This is especially true for ectomorphs who want to gain muscle mass hurry up.

Exercises that involve large groups muscles, help them develop symmetrically, making your body harmonious. That is, you have every chance of winning the Mr. Universe competition.

All these epithets refer to a multi-joint exercise: it has many varieties both in terms of the method of execution and the equipment that can be used. The topic of my story: “Technique for performing deadlifts.”

How does the body work during exercise?

Any athlete will be interested in the question, what muscles work when you started doing deadlifts? So, when you do it, you turn on ¾ of your body.

Based on this, we can conclude that the “bed” will allow even the frailest nerd to solve the main problem in the gym: .

Moreover, the real jocks, who are usually attributed to the “golden age of bodybuilding,” believed that in order to get ideal relief, you don’t need any clever exercise equipment. It is enough to have a barbell and a rack where you can do squats, plates, and dumbbells.

If you do deadlifts, bench presses and squats correctly and regularly, you can give yourself a figure no worse than Schwarzenegger's. But modern instructors will also say that training machines can only polish your form and no one can avoid basic exercises.

Even if you decide to limit your training to a few sets of deadlifts, don’t get discouraged. After all, in fact, you will perform as many as eight different movements at the same time: do leg curls and presses, rise, straighten your back, twist your abs, lower and raise your shoulders and pull the barbell down with straight arms.

Any muscleman who learns about this strives to immediately add deadlifts to his training complex. And given the fact that it has a variety of equipment and a large variety of projectiles, the “bed” will never be able to get boring.

It is worth mentioning that the deadlift is considered one of the most difficult exercises. This is explained by its multitasking, and the technique of execution, and the physiology of your body, because in this case the muscles are not stretched first, which means they have no chance of subsequently contracting faster and easier. That is, only your willpower and desire to achieve results will work.

Consider one more point: the main initiator for the growth of our muscles is testosterone. With an increased level of it in the body, your achievements are better and your volumes are greater.

The trick is this: the more muscle groups are involved simultaneously during execution power load, the better testosterone and similar anabolic hormones will be produced.

Don’t forget that your respiratory system is actively training, as well as your central nervous system. nervous system. And this promotes additional hormone production. This means that we again put another plus in favor of choosing the deadlift.

How to do a deadlift?

When doing this basic exercise, it is very important to monitor your technique. You will even have to take care about what shoes you will wear when working. Sneakers with high soft soles are not suitable here. It is better to choose shoes with a thin and stable platform.

Is it really worth reminding us that such exercises require a good warm-up? Not worth it? But I reminded you anyway. It's better if it's cardio, and then...

Classic version

We place our legs straight: approximately hip-width apart, that is, they stand quite narrow. Toes point slightly to the sides or parallel to each other.

The barbell lies on the floor. Now we place our feet right under the bar so that the shin literally touches the apparatus. If your toes are behind the bar, then when you lift a lot of weight, it will pull you forward and you can literally fall.

We grab the barbell slightly wider than the shoulder line with an overhand grip. Depending on your tasks, the grip can be narrow, medium or wide.

We hold our arms vertically, our shoulders slightly beyond the line of the bar. We raise our heads and look at the ceiling. The barbell must be pulled as you exhale. We tear it off smoothly and evenly, without jerking. Make sure that your weight is not transferred to your toes.

The bar should literally slide over your shinbone, through your knees, to the point where you are fully extended and your shoulder blades are retracted. Try to move your shoulder blades as much as possible.

Here I’ll immediately make a reservation: some sources say that the top point implies only one movement: bringing the chest forward, the shoulder blades remaining static. The choice in this case is yours.

We lower the barbell down also very slowly. When we sit down, we first move our pelvis back. At this time, we slowly slide the bar along the thighs. We don't lower our heads. Try to keep your shoulder blades retracted. At the bottom point you should touch the floor with the pancakes. The pelvis should not be lowered too low.

To better understand the technique, imagine that you need to press your feet into the floor. Feel how the muscles in your legs work: first the front part is loaded, and during a squat the back part is loaded, including the buttocks.

Watch your lower back: it should never be rounded; always bend it slightly.

If the flexibility of your spine does not allow you to normally lower the barbell to the floor, then you can lift it to small elevations (splints) or, for example, by placing weights under it. This is also true for beginners who use heavy weight, and, therefore, pancakes with a small diameter.

When starting to perform such an exercise, you should not immediately experiment with heavy weights. Build up gradually. There is the following nuance: while lifting, you must keep your back straight. If this doesn’t work, it means you went too far with the number of pancakes and need to reduce it.

Of course, sometimes it is useful to show off in front of girls, but an injury later will not give you any chance. Remember that the main goal in this exercise is to achieve perfect technique, and then experiment with the weight and the brutal face when lifting it.

Do not forget also that working with a heavy barbell will require insurance in the form of a special athletic belt on the belt, which will teach you to monitor the spine (however, it does not fix the vertebrae and will not protect against displacement) and will increase intra-abdominal pressure.

The so-called opposite grip will also help to hold a heavy barbell, when the fingers on one hand look towards you, and on the other away from you. On the one hand, this helps to strengthen the grip, and on the other hand, a torque will arise that will be transferred to the spinal column.

Therefore, it would still be preferable to have a direct grip, with your palms facing you. In order to better fix the barbell in your hand, use special straps.

Errors during execution

You should definitely pay attention to your lower back: it should not be round.
Don't throw the barbell on the floor. It's not so much that you'll damage the gym floor, it's the sudden movements that can cause injury.
When lifting, make sure that the torso rises first, and then the pelvis, and not vice versa.
Give your body enough time to recover. Usually this is from several days to a week.

Deadlift, Romanian or straight leg deadlift

Deadlift on straight legs, here we mainly use Bottom part back, as well as the back of the thigh and buttocks. Therefore, this option is usually preferred by girls.

Our starting position is standard. The toes can be slightly turned inward. As you inhale, lower the barbell to approximately the middle of your shin, and as you exhale, return to the starting position.

Considering the fact that the name of the exercise is “on straight legs,” it follows that the knees do not bend in this position. However, this is a rather conditional recommendation, because the execution technique allows for a slight angle in the knees.

While doing this, you should strive to keep your knees as straight as possible. In addition, at the bottom point we bend a little less than in the classics, that is, the back should be parallel to the floor.

The main load falls on hip joint and adjacent muscles. This type of exercise can be performed with dumbbells, adding variety to this complex. Moreover, some experts consider this option preferable.

It allows you to keep your hands in a more anatomical position and increases the range of motion. The dumbbells can be moved to the sides, which somewhat reduces the load on the back extensors and even better loads the back of the thigh. You can also perform the classic version of deadlift with dumbbells.

The mistakes in this case are the same: round back, too much weight (compared to the classics, it should be a little less), slide the barbell along your legs.

Do not bend your knees too much, otherwise the load will go to your quadriceps. In addition, legs that are too straight put excessive stress on the tendons behind the knees, which can lead to injury.

Variations of this exercise are also performed, for example, deadlifts on one leg. We hold on to the handrail and take the disc in our free hand. We transfer the body weight to the same leg in which the pancake is clamped.

We bend the second leg at the knee and move it back. Now we begin to bend downwards, stretching gluteal muscle. During work, it is the buttocks that should be engaged, not the back. This is also a more preferable option for girls.

Sumo deadlift

Reading this title, we imagine two hippopotamus-like men with their legs apart. Hippopotamus-likeness is not a necessary factor, but the wide setting gave this species its name.

The toes in this exercise practically touch the plates and are turned outward at 45 degrees. The back is straight in all phases of movement. Sumo also maximally engages the muscles of the thighs and buttocks. That is, to make it clearer: you stand up from a squat, including the leg muscles, and do not pull the barbell up with your hands.

The most important thing is that sumo perfectly relieves the lower back muscles, shifting the center of gravity much lower. The load on the vertebrae is significantly less here. The barbell in this position is automatically held closer to the body and the body is more vertical. This is especially true for beginners. Among other things, this option allows you to lift the heaviest weights.

Trap bar

This projectile was invented by Al Gerard. The neck has a diamond shape with handles on the sides. You should get inside this diamond and grab the handles with a parallel grip.

The main advantage of this design is in easier conditions to maintain a straight back position.

That's all for today. Improve yourself and your body, achieving truly ideal results.

Let your workouts be injury-free, and let the unattainable bar of results become a reality. I'm waiting for you again on the pages of this blog.

The deadlift is the main exercise for developing the muscles of the back and legs, as well as the lateral abdominal muscles. It is usually performed with a barbell, but in some cases dumbbells or a kettlebell are also used.

Bodybuilders use this exercise to strengthen lumbar muscles, buttocks, lats and overall body development. In powerlifting, the deadlift is one of the three competition lifts, along with the back squat and the bench press. Deadlift is one of best exercises to build general muscles, which is why it is also called a basic exercise.

A distinctive feature of the deadlift is that when performing this exercise, almost 3/4 of all muscles are involved.

It is worth noting that learning how to perform this exercise correctly is quite difficult, and beginners trying to build muscle mass should not use heavy weights. At the first stage of training the focus should be on achieving correct technique. For those who come to the gym for the first time, it is recommended to train their back for 1-1.5 months using squats or bending the body.

Varieties and methods of execution

There are 2 ways to perform the exercise:

1. Classic deadlift

Develops lumbar and latissimus muscles, muscles of the buttocks and the back of the thigh. Used by bodybuilders as one of the main exercises for developing back muscles.

1. Sumo deadlift

It is considered the most convenient for lifting critical weights, which is why most professional powerlifters use this technique. The main load on inner surface thighs, buttocks and lower back.

Scientific research has shown that while the classic deadlift works the glutes, hamstrings, and outer hamstrings the most, the sumo deadlift works the quads and inner hamstrings.

There are also several variations of this exercise.:

The main load is on the muscles of the buttocks and the back of the thigh. You need to raise and lower the barbell to the level of the middle of the shins. It is important to maintain proper technique because the heavier the bar, the higher the risk of lower back injury. Lifting the barbell in the first repetition and finally lowering the barbell to the floor at the end of the approach is performed using the classic deadlift technique.

- Smith machine deadlift

Using this exercise machine reduces the strain on your back and good for beginners and those athletes who have had lower back injuries in the past. When using this device, the athlete does not have to worry about maintaining balance. The Smith machine itself will force you to perform the exercise correctly, protecting the athlete from injury. However fantastic results It's not worth the wait.

- Deadlift from supports

The stops in the frame are installed approximately at knee level. Special devices - plinths - can be used as stops. The athlete lifts the barbell mainly thanks to the back muscles (with classical technique) or leg muscles (with sumo technique). Used for training the final phase of movement. The main difference from Romanian thrust consists of lowering the barbell onto the supports at the end of each repetition.

Technique for performing classic deadlifts

By using simple exercises“warm up” the hip, knee and ankle joints.
Place your legs slightly narrower than shoulder width, your feet parallel to each other or turn them slightly to the sides. The bar of the bar lying on the floor should pass exactly in the center of the foot.
Bend over without arching your lower back, and grab the barbell. When gripping the bar, your hands should be at a distance of about 40-60 cm from each other.
Bend your knees, push your chest forward, bend at the lower back and move your pelvis back.
Rise up without trying to put your body weight on your toes. The barbell must be as close to your feet as possible. After lifting the barbell, push your chest forward and stand still for 1-2 seconds. Then, also without putting your body weight on your toes, lower the barbell to the floor, controlling the amplitude of its movement.

Sumo style deadlift technique

Warm up your hip, knee and ankle joints. Do some exercises to improve your leg stretching.
Spread your legs as wide as possible (turn your feet at an angle of 30-40 degrees).
Lower your arms down and keep them at shoulder level. For maximum fixation of the barbell use “different grip”: with one hand grab the bar from it inside, and the other - from the outside.
Tighten your lower back, straighten your back and, without lowering your head, sit under the barbell, bending your legs at the knee joints.
Grab the barbell with your hands. Without weakening your lower back, try bring your pelvis as close to the bar as possible, so that your body is as close as possible to the vertical plane of the bar.
Focus your body weight on your heel. With the correct technique, at this moment you can lift your toes off the floor. If you can do this, it means your body weight is distributed correctly. If not, dwell on this point in more detail. Improper weight distribution during deadlifts can lead to serious injury.
Use your leg muscles to lift the barbell off the floor. The bar of the barbell should touch your feet. Perfect option if after performing a deadlift, marks from the bar remain on your shins. During the exercise, your gaze is directed straight or slightly upward.
Having reached the barbell to your waist, straighten your body, move your shoulders back, squeeze your shoulder blades and fix this position. Important: do not hold the barbell on your hips- you must fully straighten your body in the final phase of the movement.
Lower the barbell to the floor without relaxing your lower back and controlling the movement of the barbell.

Training regimen: how often should you exercise?

Deadlift requires coordinated work of all muscles. Therefore, before you begin training this exercise, you must tone all muscle groups that are involved in its implementation, namely: the muscles of the upper back, trapezius muscles And long muscles backs.

You should not train deadlifts using as heavy weights as possible (unless you are a professional powerlifter, of course). It's better to start with light weights and gradually increase it with each approach. The number of approaches should be sufficient both to warm up your back with small weights, and to obtain sufficient load in the working approaches.

You shouldn't do deadlifts more than once a week. Professionals advise training it once every 10 days or even once every two weeks. The back muscles take quite a long time to recover, so there is no point in frequently loading them with heavy training. However, you can train the technique of performing the exercise with small weights at least every day.

If you experience discomfort in your back, it is better to rest a few extra days and train other muscle groups. In between deadlift workouts, it is preferable to focus on squats, since they best train the muscles of the back and legs, which bear the greatest load when lifting the barbell.

When first training deadlifts with light weights, it is recommended to perform 6 sets of 10-12 repetitions. At this stage it is important to hone your technique exercises. After a month, you can reduce the number of repetitions to 6-8. In this mode, training continues for at least 2 months.

When performing deadlifts, a beginner needs to ensure that the arch of the lower back is “inward” and not “outward.” Otherwise, you may get injured;
You cannot lift the barbell from the floor with a jerk. All movements when lifting the barbell should be slow and uniform;
Always on the bar locks must be worn so that the “pancakes” do not slide off the bar during deadlifts;
If you feel that you cannot lift the barbell, do not throw it to the floor, but lower it smoothly, or at least hold it while lowering. This is necessary so that the load on the back muscles is removed gradually, otherwise there is a risk of injuring them;
If after performing an exercise, especially when working with heavy weights, you feel a surge in pressure, help elastic bandage. Wrap it tightly around your head, and then pressure changes will not be felt so much;
Don't deadlift if your lower back muscles are sore. Wait until the pain goes away;
Hands should always be dry. You need to take a towel with you to training, as well as use magnesia or special grips;
Shoes for deadlift training should be non-slip and have a minimum thickness of the sole and heel. This is necessary not only to avoid the need to lift the barbell a few extra centimeters, but also to correctly distribute the body weight during the deadlift.;
Properly performed deadlifts have a beneficial effect on the athlete’s entire body. Intense load on the back muscles improves posture and improves blood circulation not only in the back, but throughout the whole body. Thanks to this, the body at an accelerated pace restoration processes take place.

In conclusion, we recommend watching a video that explains in detail the technique of performing the classic deadlift. You will clearly reinforce the main points of performing the exercise, learn all the technical nuances of deadlift training, and look at typical mistakes when doing this exercise.