Good afternoon, happy hour, we are glad to see you with us! This Friday we will continue our strength F-series of articles and look at the deadlift exercise from the inside.

Namely, we will learn everything about the forces, moments, biomechanics of the bed, study its anatomical side and get acquainted with some research information.

So, the tasks have been announced, let’s get down to their implementation.

Deadlift: forces, moments, leverage

This is already the fourth note of the strength cycle. In the first two we talked about, (V 2 -x parts), spoke in detail and in detail, so be sure to pay your respects to these creations. Today we have to debrief the deadlift exercises. And let’s do this without delaying the matter. Go.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Deadlift Strengths

F=[m]x[a] - this is the formula for force, calculated in Newtons. 1 H is the force required to accelerate 1 kg mass with speed 1 m/sec2. If you decide to stand and equip the bar with weight 100 kg (mass component of force), then in order to tear it off the floor, you need to apply a force greater than 980 N = 100x9.8 m/sec2. Only then will you shift the weight.

When performing a deadlift exercise, the athlete moves the barbell from one height to another. This means that the potential energy of the weight changes. This change can be described by the formula W = FxD (Work = force x distance). Let's carry out calculations for our example: F = ( 100 kg)x( 9.8 m/sec2) = 980 H; W = ( 980 H)x( 0.4 m – conditional average height of weight lifting) = 392 J – potential generated energy.

Note:

It is worth understanding that the greater the weight of the bar, the more work you do to move the projectile and the more energy you spend. If you dial muscle mass, then these labor costs must be compensated, i.e. An increase in weight leads to an increase in calorie intake. For example, training №1 with parameters: rod weight 100 kg, 3 set by 10 repetitions. W= 3 X[ 392x10] = 11760 J. If you decide to increase the weight in your next workout 100 on 5 kg and perform the same amount of work, then W = 3 X[ 411.6x10] = 12348 J. Difference ( 588 J) must be compensated by nutrition.

It is believed that the deadlift is a traumatic exercise. It's on 100% so, and the reason for this is the effect of different forces on the spine. We'll look at which ones further.

There are three directions in which forces are applied to human tissue: compression/compression, tension and shear.

When applied to the deadlift we have the effect of all 3 -x forces, two of which, compression and shear, manifest themselves most actively. Shear force is defined as the force acting parallel to the surface. In the spine, it can cause one vertebra to slide relative to another.

Performing a deadlift creates a large torque (moment of force) relative to the lumbar vertebrae. Although vertebrae are a collection of joints, we can imagine that the disc between 4 And 5 lumbar vertebrae is the center of rotation for this force (circle in the picture). The line of action of the muscles pulls the lumbar vertebrae together and creates compression between them.

It's hard to visualize, but when you stabilize bottom part body against the ground, the lower lumbar vertebrae are “pushed up” from below and pulled down by the muscles. This creates large compressive forces. Thus, when the weight is lifted from the floor, the entire spinal column is compressed - a compression phenomenon. The greater the weight, the greater the compressive load the vertebrae experience.

In addition to the torque generated, which wants to rotate the lifter forward (blue arrow in the picture), lifting the load and the weight of the upper body act downwards (gravitational attraction). A component of this force exerts shear through the joints L4-L5. It is this force that “breaks” most backs.

Moments in the deadlift

To perform a movement, you first try to create extensor moments (extension) in the knee joints, hips and back that exceed the flexion moments (flexion) in these joints imposed by both the weight of the barbell and own weight bodies. If it succeeds (the athlete generates sufficient force that it exceeds the force exerted by the barbell on his body), then he successfully performs a deadlift.

Successful means strictly vertically upward - against the vector of gravity.

When it comes to deadlift moments, it is worth understanding that the most effective angle when trying to remove a bolt is wrench- corner 90 degrees. By setting the lats at an optimal angle, we maximize their effectiveness and pull more weight. A right angle is an angle that maximizes the length of the moment lever (force arm).

Thus, a correctly performed deadlift involves correctly removing the barbell from below - removing it as shown in Figure A (with higher hip position) at an angle 90 degrees. If the angle is smaller (Fig. B) or larger (Fig. C), then the lever is used ineffectively, requiring more effort to remove (at lower efficiency) than required.

Note:

Corner 90 degrees between the latitudes and humerus is one of the main factors determining the correct hip height when performing deadlifts

This is why the front of the shoulder should extend slightly forward beyond the bar. In no other position (when the shoulders are very advanced or pushed back) the lats will not work with greater efficiency.

Summarizing everything that has been said (and not said), we will derive several power provisions on the bed:

applies a downward force that produces external flexion moments in the hips, knees, and entire spine;

The amount of external bending moment you must overcome to lift a weight depends on two factors: the load itself and the length of the force arm;

There are only two factors that determine whether your muscles can create large enough internal extension moments to lift a load - muscle attachment points and the force with which they can contract;

You cannot change muscle attachment points, so the only factor at your disposal is to increase contractile force. Two ways to do this are: 1) increasing proficiency in the deadlift so that your current muscle mass generates more force during the movement, 2) increasing the number of muscles (+).

Deadlift: Bones, joints and muscles that play the most important role in lifting the weight

As for the questions of anatomy and what “elements” of the body the deadlift places increased demands on, the list of them is almost the same as in squats with a barbell.

Namely:

1. bones/joints: spine, pelvis, femur, tibia and fibula, knee joint;
2. muscles: back extensors, core muscles, gluteus maximus, hamstrings, adductor magnus, quadriceps, latissimus.

There is no point in considering them in a second circle; we will only emphasize the importance of one muscle group - the broadest.

These muscles (applies only to the upper body) play an important (on par with extensors) role in the process of working with weights. Using them correctly (connecting them) will help you pull more. As for the bottom, the main mover here is the hip extensors.

Many people do not quite correctly identify the role of the lats in the deadlift. The misconception is that they help support the back (top), preventing it from becoming overly rounded. In fact, these muscles are not able to create a significant moment of stretching of the vertebrae, since their individual fibers are not attached to several vertebrae. They cannot help support the upper back because they do not have an attachment point to the higher thoracic vertebrae. The highest point of attachment of the lats on the spine is the vertebra T7.

But what they are capable of is by increasing their strength, increasing the working weight in the deadlift. To increase lat involvement, you should hold the weight (during the entire movement) as close to the body as possible. And to increase their strength, you should use traction exercises in the horizontal () and vertical planes (). Good, connecting latissimus muscles exercise is .

Note:

To learn how to engage your lats as much as possible during a deadlift, practice the following technique. Take an empty bar and, as you begin your deadlift, imagine that you are curling the barbell around your shins using your lats.

By the way, did you know that blood circulation and air circulation during sports play no less important role than the physical exercise? It has been proven that it enhances blood circulation (including), which increases the effectiveness of your workouts for 10-15% .

Tower crane and deadlift. What common?

You are all aware that lifting heavy weights with a curved spine can cause back injury. A tower crane also lifts heavy weights, but its “back” does not break because it does not use a bending “spine” to lift the load.

To avoid injury, people were taught to bend their knees and squat into the load, while keeping their back as upright as possible when standing up for the load. The main task that was initially set for the deadlift was to strengthen the back. And to strengthen it, a person needs to lift the weight like a tower crane. Let's look at the details.

In a tower crane, the fulcrum is the tower, the counterweight is placed at the end of the counter-boom segment on one side of the tower, and the lifted load is located on the other side of the tower, along the boom segment. The crane can lift a heavy load without mechanical failure because the boom is designed to maintain rigidity along its length, resisting bending forces, specifically by using reinforcing struts along the length of the segment.

The tower crane is partly a first-class lever (the fulcrum is located between the points of application of forces). Unlike the human body, the rigid element (the boom) does not move, but instead the load is lifted by pulleys attached to the boom.

Similarly, in the human body, in the initial position of the deadlift, the support is the hip joint, the opposite force or "counterweight" is provided by the hamstrings, glutes and adductors running down the lower-posterior side of the pelvis (purple arrows in the figure, clickable), the spine is a rigid element, and the lifted load hangs from the arms directly below the shoulder blades (gray arrow), near the other end of the spine. These opposing forces around the fulcrum (hips) can effectively transfer the load of a suspended load from the arms if the spine is held rigidly in its normal anatomical arch throughout the lift.

The human spine is made up of interconnected vertebrae that are supported by the spinal erector muscles (green lines), which originate from the pelvis and are attached to each vertebra. An isometric contraction of the spinal extensors will keep these vertebrae in a relatively neutral position throughout the lift and will also keep the lumbar spine in the desired neutral position relative to the pelvis. This prevents flexion of the spine and maintains normal anatomical alignment, thereby reducing the likelihood of injury.

Additionally, by preventing the lower back from flexing relative to the pelvis, this position keeps the hamstrings, adductors, and glutes under maximum tension so they can contribute more force on one side of the support to more effectively lift the load on the other side. Lifting in this way redistributes most of the load on the structures and musculature along the posterior chain (up the back, around the hips and down the back, legs), and not around the knee joint.

The human spine in an untrained state can only support isometric contraction of the spinal erector, that is, maintain a normal anatomical arch while lifting a relatively small load. To lift heavy weights, the muscles around the spine should be strengthened (qualitative and quantitative).

Note:

It is extremely reckless to put a person who has recently joined the gym on deadlifts. In sedentary professions, it is the back muscles that are the weakest. Therefore, students, schoolchildren and other scoliosis patients office workers should not “touch” deadlifts with any relatively decent weight. The maximum they can afford is a deadlift with an empty bar and a deadlift with a bar. + 10 (for women) and + 20 (for men) kg.

Conclusion: You have to use your back like a faucet because the faucet is mechanical efficient system, specially designed and built for heavy lifting. However, while the human spine and associated musculature are designed to lift heavy loads, you must also do the work necessary to build and strengthen these musculature to support the spine when lifting heavy loads. Strengthening your back and learning proper lifting mechanics will not only reduce the likelihood of a back injury, but will also increase your physical capabilities.

The influence of anthropometry on the biomechanics of the deadlift

How you will perform a deadlift depends not on what information you dug up on the Internet and learned it well, but on how your anthropometry and body structure features will allow you to move the weight upward.

In the very general view Based on the length of the limbs in relation to the deadlift exercise, the following conclusions can be drawn:

• longer torso and Long hands– poor traction;
• long legs (legs and/or thighs)- good traction.

Usually men have relatively longer legs than women, which is why they pull better barbell from the floor. But for women with short legs - from the plinths.

Note:

The average leg length of an adult is 1/2 growth

The way your deadlift will look depends on the proportionality of your figure. Options could be:

Conclusions:

• if you have long arms, then the start of your hips will be lower;
• if you have a long torso, then the start of your hips will be lower;
• if your femurs longer, then the start of the hips will be higher;
• if your tibias are longer, then the launch of your hips will be higher.

For the most part, the height of your hip at the start of the deadlift is dictated by the relative length of your arms, torso, thigh and thigh. tibia. Therefore, if you know your constitution, structural features and mechanics of performing deadlifts, and a trainer (even an experienced one) makes a remark to you in the gym about “when you start, your hips are raised/lowered too much,” say that you know. And continue to bend your line - perform the bed in accordance with your anthropometric data.

The last thing I would like to discuss is...

Compressive and shear forces for different deadlift forms. Research results

As I already said (or didn't say :)) at the beginning of the note, the deadlift is a very traumatic exercise, it shares first place with. In order not to be unfounded, I will present the results of a biomechanical analysis of the bed (Tony Leyland, Faculty of Applied Health Sciences, Canada, 2002 ) .

The study involved athletes performing exercises in 2 different forms – good/correct and bad/incorrect:

Because the 85-95% All disc herniations occur in the spine L4/L5, or L5/S1, the model calculated the forces in these vertebrae.

Curvature of the spine (poor deadlift form) inactivates back extensors/extensors, stresses passive tissues and ligaments and results in high shear forces. Natural lordosis (good form Stanovoy) shows significantly lower values ​​of shear forces:

Conclusion: almost any violation of deadlift technique (in this case - rounding the back) will lead to an increase in compression and shear forces and “landing” of the back.

Well, that’s all about the content. Why didn't you fall asleep? :) If not, then move on to...

Afterword

2200 words - new record for one part of the note from the power F-cycle. Today we studied the deadlift exercise from the inside. This is the last exercise of the three, but not the last article. You'll find out what else we'll look into next Friday. We are waiting, sir!

PS: Do you understand anything?

PPS: did the project help? Then leave a link to it as your status social network- plus 100 points towards karma guaranteed :)

With respect and gratitude, Dmitry Protasov.

Important question. Is deadlift necessary?

All the pressing questions of beginning healthy lifestyle practitioners are in the “Important Question” section.

All the pressing questions of beginning healthy lifestyle practitioners are in the “Important Question” section. This week's question: Do newbies need strength training deadlift? There is an opinion that without deadlifting you cannot build up large muscles. Whether this is true, whether the benefits of this exercise are exaggerated, how dangerous it is, and how it can be replaced, Soviet Sport found out with the help of an expert.

Nikolay Goryachev, an expert in the area of ​​gyms at the federal network of fitness clubs X-Fit, answers:

Any newcomer to the gym has met this stern mentor, who constantly repeats: “If you want results, do the base and eat well! And then do the base again!”

The base usually means three exercises - squat, deadlift and bench press. The belief that without a base you cannot achieve results is a shaggy myth. It has been spreading since the time when there was no fitness in the country, and the beginnings of bodybuilding were closely intertwined with weightlifting, powerlifting, and powerlifting.

Representatives of these “classical” disciplines, as a rule, became the first trainers in bodybuilding. And they began to widely broadcast to the masses what worked in their sport - namely the notorious “base”, without which, supposedly, it is impossible to pump up. From these master weightlifters who became bodybuilding coaches came new coaches who also promoted the principle of the need for a base. At the same time, no one thought that the base principle is effective for professional athletes, may work completely differently for people who did not come to the gym for records. These people come to the gym for the sake of health, and many have no sports experience at all. However, the myth that “if you want to get big, do deadlifts” is still persistent in fitness clubs. And today there are unfortunate trainers who, first of all, take a new client to get acquainted with the “base” and drive the poor fellow under the barbell.

At the same time, there are many other, more modern programs where basic exercises are kept to a minimum. But these programs bring a person into shape no worse than the “base”.

Many people talk about the dangers of basic exercises – and deadlifts, in particular. How realistic are the risks of getting injured when doing deadlifts? Or are these just horror stories from the world of fitness?

Deadlift For an unprepared person this is the most dangerous exercise. This is a very difficult exercise that involves large muscle groups: gluteal muscles, muscles back surface thighs (biceps femoris, semitendinosus and semimembranosus muscles), adductors, latissimus dorsi, trapezius muscle, arm muscles and other muscle groups in dynamic and static modes of operation.

The spine is at greatest risk, since due to constantly holding the barbell in front of you, the body experiences overload. The extensor muscles and spine are tense to the limit. However, these muscles are almost certainly not trained in beginners and are not able to perform their function under the stress of heavy weight - especially if the person drives predominantly sedentary image life.

- Let’s summarize: should I do deadlifts or not? What do you recommend?

For beginners, performing deadlifts without prior preparation is a direct path to back injuries: muscle strains, problems with the spine - even hernias and protrusions. Therefore, if you are new to the gym and your goal is not to compete in powerlifting competitions, then deadlifts should be avoided! The deadlift has no obvious advantages over the barbell squat. It develops approximately the same muscle groups, but the risk of injury when performing deadlifts is much higher.

- How to replace deadlifts in your training?

If your goal is to work the hamstrings and spinal extensors, then straight-back hyperextensions or Romanian deadlifts will replace deadlifts. The Romanian deadlift is a lighter version of the deadlift, in which the barbell is not lowered to the floor. This exercise is much more gentle on the musculoskeletal system.

If your goal is to give the body general stress for the secretion of hormones, then squats with a barbell on your shoulders can easily replace deadlifts. They are the same basic exercise, but less traumatic.

- What to do if a person simply likes the deadlift as an exercise, and he still intends to master it?

If you are determined to do deadlifts, then first you need to prepare yourself more simple exercises. Strengthen those muscles that will take on the maximum work during deadlifting, locally.

It's about about the extensor muscles of the spine, the back of the thigh, and the core muscles. Train them at least twice a week. Include the following exercises in your program: lying calf curls in a machine, hyperextensions with a straight back, bending with dumbbells (hip hinch), Romanian deadlifts in a Smith machine. Don't forget to also do static exercises For abdominals– for example, planks.

All of these are training exercises that will strengthen the necessary muscles and prepare the ligaments to perform more difficult exercises. Remember: the deadlift is a movement that comes from professional sports and therefore carries significant risks, even if you do not use significant weights. Therefore, weigh the pros and cons again.

source: “Soviet Sport”

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Hello friends! Vitakha Okhrimenko is on the line with another analysis of bodybuilding exercises. Anyone who has been reading this blog for longer than they have been sexually active for a long time is probably aware that I somehow prefer it more than the classic one. I don’t even know why this is so, perhaps because the Romanian deadlift uses lighter weights, and I’m a lazy person.

But for some time now, there has been a place in my training program for classic deadlifts. And you know, at the very least in 2 months I added 3 kilograms. It’s clear that this show-off is negligible, but now I didn’t even have a goal to gain weight. Accordingly, no enhanced nutrition, no sports nutrition, and I train negligibly rarely, only about 8 times a month. Well, are you convinced?

If yes, then you can skip the first two points. Well, if not, then let's go in order.

Why is the deadlift needed?

Often among both beginners and experienced athletes, you can notice an interesting phenomenon: most of them do not deadlift at all. Some (like me before) replace it Romanian thrust, but most ignore it completely.

Why is this happening? The whole point is (I don’t want to scare you, but still) that the classic deadlift, despite the fact that it seems simple, is a technically quite complex exercise. And physically, this exercise is quite difficult and dangerous. Therefore, in order to competently perform classic deadlifts, it is advisable to know all the theoretical points + not be afraid of the severity of this exercise.

You shouldn’t be afraid of it, if only because the classic deadlift somehow uses more than 80% of the muscle mass of the human body. And such an impact will certainly impact sports results.

Classic deadlift - who, why and why

The classic deadlift is one of the golden three exercises of bodybuilding and, as I wrote just above, it is one of the heaviest and, as a result, the most effective.

Deadlift came into bodybuilding from powerlifting, which in turn came from weightlifting.

The classic deadlift is a very, very energy-intensive exercise.. It's hard to say which of the two basic exercises includes more muscles into work - or deadlift. We can say with confidence that both of these exercises load the muscles in a fairly high proportion, thereby increasing both strength and muscle mass. In addition to the classic deadlift, there are also sumo-style deadlifts, Romanian deadlifts and straight-legged deadlifts (deadlifts). The classic one appeared first in bodybuilding, having managed over the years not to lose either its popularity or effectiveness. Compared to Romanian classic deadlift allows you to take more weight. It is clear that this significant factor, like it or not, will affect the overall strength indicators. Of course, sooner or later this will give results in relation to mass.

But for beginners who are just adapting to gym I would not recommend doing the classic version of the deadlift. You should first stretch your legs with squats and prepare your lower back with hyperextension, and then only think about deadlifting. I would recommend reducing the time required to prepare the muscle corset for deadlifting to 2–6 months of hard training.

The deadlift is a complex compound exercise that uses almost every muscle in the human body, some to lift the weight and others to stabilize the core. This exercise, in addition to targeting the muscles of the back and legs, also helps strengthen muscle mass in general.

What muscles work when deadlifting?

Basic:

• Back extensors (lumbar);
• Gluteal muscles;
• Biceps femoris (femoral biceps);
• Quadriceps femoris (quadriceps);
• Latissimus dorsi muscles (wings);
• Forearms;

Auxiliary:

• Trapezius muscles;
• Calf muscles;
• Biceps muscles (biceps);
• Abdominal muscles.

The Dangers of the Classic Deadlift

Along with its coolness, this exercise carries a fairly high potential for threat to one’s own health.

The deadlift, more than any other exercise, requires the athlete to have the correct technique and well-chosen equipment. If you allow yourself to cheat and distort, then without any special difficulties you can develop radiculitis with osteochondrosis. And these things are extremely unpleasant, take the author’s word for it (I have both).

By the way, the first time I tore my back was while doing a deadlift back in 2012 (I added it later in the mine). The mistake was the most classic one possible: pulling with a round back without an athletic belt. The weight, by the way, was quite childish - only 100 kg including the bar. Now my deadlift is close to perfection and today my personal record is 180 kg per lift.

I ask you, friends: do not repeat my mistakes. Carefully study today's article and follow all the recommendations from it.

After all, the list of diseases that deadlift can lead to is quite extensive: lumbago, Schmorl’s hernia, intervertebral hernia, osteochondrosis, spondylolisthesis and others.

Logically, of course, it should be like this: the heavier the weight, the higher the risk. However, this is a slightly incorrect judgment. The more incorrect the technique, the higher the risk of injuring your back.

Well, okay, perhaps enough of the horror stories and warnings, it’s time to get down to business.

Preparing for the Deadlift

I think it would be quite logical to say that with such a high danger that the deadlift entails, you need to be well prepared for it.

Muscle preparation

If you have been training in the gym for a total of about two weeks, then it would be better not to do deadlifts at all for now. It is necessary to prepare your muscles for this cool, but at the same time treacherous exercise. As I already mentioned above, the stanova needs to be prepared not only physically, but also mentally.

To prepare the muscles, you need to do hyperextension through training, pump your back legs, etc. When you feel that all these muscles are ready, then proceed.

Strength sports cannot be rushed.

Equipment for deadlifting

As long as the weight of the bar does not exceed 80 kg, you don’t have to worry about equipment. But when the projectile weighs 100-150-200-300 kg (God willing, of course), then it would be necessary to use equipment.

Shoes for deadlifting

The issue of choosing shoes for deadlifts becomes relevant after the weight of the projectile crosses the 150 kg mark. But I mean specialized shoes. Regarding comfortable “ordinary” shoes, one should think about it from the first days of performing this complex and dangerous exercise.

Sneakers with foam soles are not entirely suitable for lifting because the foot will wander and will not be clearly fixed. Just like sneakers, sneakers, moccasins or slippers are not suitable for this exercise - too thin soles will put excessive stress on the foot (especially the heels). At a minimum, this can cause flat feet. I hope it goes without saying that when performing deadlifts barefoot, we don’t even speak out loud.

Well, what kind of shoes should be used for deadlifting? - you ask. I will be happy to answer:

1. Convenient.
2. Closed.
3. Tough.
4. With a flat sole.

Small heels are allowed (no more than 1 cm). The sole of the deadlift shoe should not bend or spring, only a clear fixation ensuring maximum contact with the floor.

There are special boots for deadlifting. I'm planning to do it soon comparative review shoes for deadlifts and squats. I advise you to subscribe to updates so as not to miss out.

Athletic belt for deadlift

When working with large scales Having an athletic belt is not advisable, it is MANDATORY! The purpose of the athletic belt is to protect our spine from injuries, injuries, sprains, pinching, etc.

But you shouldn’t wear a belt everywhere and always when doing deadlifts. Let's put it this way: up to 70% of the maximum, a belt is not needed, and everything that is close to the maximum is done in a belt.

If we always wear a belt when working with heavy weights, then we will allow the muscles lumbar region relax and atrophy. And hyperextension alone will not keep them in normal working mode.

In addition to increasing safety for the lower back muscles, the athletic belt also serves to stabilize the internal organs. The use of an athletic belt creates additional compression in abdominal cavity, due to which the internal organs and spine are fixed.

Several times I saw guys putting an athletic belt almost on their hips. It is clear that protection of the spine with this approach will be questionable. You need to wear the belt in such a way that the clasp is somewhere in the navel area.

You should not use rag belts for deadlifts, only genuine leather. Thickness 1–1.5 cm, width 15–25 cm.

Webbing and magnesia

Magnesia is the chalk that weightlifters smear on their hands before deadlifting. It should always be used when pulling without straps.

Magnesia provides better hand grip on the bar, and also neutralizes hand grease.

But athletes argue a lot about the use of straps. On one side, the straps help you pull the weight without being distracted by your grip. Sometimes you seem to be pulling normally, but your fingers can’t stand it and unbend. Like it or not, you are forced to suddenly return the bar to the floor, often to the detriment of technique. These troubles do not occur with straps, but there is a downside to the coin.

Using straps interferes with the development of forearm strength and grip strength.

Of course, there is a universal solution: use straps only when they are really needed. Up to 60% of the maximum is done without straps, over 60% is done with straps. I do this and I'm happy with everything.

At the time of writing this article I am pulling 160 for 2 reps. I lift 90 kg without straps, and over 90 kg I already pull with straps.

The straps really help you to concentrate on the deadlift and not be distracted by your grip.

Warm-up before deadlift

Run on a treadmill, do a hula hoop, be sure to rotate your lower back clockwise and counterclockwise. After this, you need to stretch your knee joints, the exercise for this is described.

To master the correct technique you need to be quite flexible. To do this, after doing the deadlift warm-up, it would be good to also warm up your back and legs. See the article for what exercises to use. Before the deadlift itself, we do 1 hyperextension exercise with the maximum number of repetitions, and now we are almost ready!

All that's left is to learn the correct technique.

How to deadlift correctly

Please forgive me if I am wrong and this is where I should have started. I just wanted to create the most detailed analysis of the exercise on the Internet, so I simply have no moral right to miss any nuance.

Master the classic deadlift technique from the basics. Our task is to learn how to perform this exercise correctly and not get into trouble. I will try to describe the technique in order.

It is advisable to master the deadlift technique under the guidance of an educated coach, or at least under the supervision of a more experienced athlete.

1. We stand over a barbell lying on the floor. You need to stand so that your toes extend about a third behind the bar (if viewed strictly from above), and the bar of the bar almost touches your shins.
   This position will allow you not to lose your center of gravity and fly forward during execution.
2. The width of the legs is approximately at shoulder level. The feet are parallel, the toes can be slightly spread to the sides. At the lowest point, the back is straight, the lower back is arched, and the thighs are parallel to the floor.
3. To lower down synchronously, you need to move your pelvis back and at the same time bend your knees at the knee joint. In general, when performing deadlifts, it is very important to do everything synchronously.
4. At the lowest point of the ass, the pelvis should be significantly lower than the shoulders. In general, you need to correctly catch your pelvic position. If the pelvis is slightly higher, the load will shift to the back and lower back. If you lower it lower, your legs and knee joints will receive unnecessary stress. And we need to maintain the golden mean.
5. The angle of knee flexion depends on the type of skeletal structure, or more precisely on the length of the limbs. A person with short limbs, to make the exercise easier, bends his legs more than a lanky athlete.
6. At the lowest point, we take the fingerboard pronated (four fingers on top, thumb on the bottom) symmetrically. Both hands should be equally on top. No different grips from powerlifting competitions. A different grip creates a dangerous torque in the spine, and this can lead to a whole series of negative consequences. An asymmetric load will, firstly, load the muscles asymmetrically, and secondly, it can lead to pinching and even injuries to the spine.
   The distance between the hands is 5–10 centimeters wider than the distance between the legs. Speaking easier hands located with outside thighs legs.
7. All the above points have been taken into account. Hold your breath, tense your lower back, and perform the first repetition slowly and under control. This movement can be divided into 3 parts:
   • lower third of exercise:
     Let's stretch our imagination and imagine that we are not pulling the barbell up, but pushing the floor down while holding the barbell in our hands. The lower third of the amplitude of movement is carried out only due to the strength of the legs, by pressing the heels into the floor.
   • 2/3 exercises:
     When the bar reaches the level knee joints The spin comes into play. Simultaneously with the extension of the legs, we pull the barbell using the efforts of the back.
   • finishing movement:
     It is important to understand one key moment: at the top point, many athletes end the movement by bending the body back. It is not right. It is necessary to finish the exercise by pushing the pelvis forward.
8. You fix yourself at the top point. There is no need to pull the body back - these are the jokes of powerlifters at competitions, they are of no use to us. It is enough to slightly move your shoulders back at the top point and try to bring your shoulder blades together.
9. The top point is approximately one vertical line on which the head, shoulders, hips and feet are located. By leaning your body back, you can force yourself into a hospital bed.
10. Lowering the barbell down should be directly proportional to the upward movement of the barbell.
    Lowering the projectile occurs mainly by moving the pelvis back and bending the knees. By tilting the body, we control the downward trajectory of the barbell.
    the main task launches - correctly move the bar around your knees. We get around them by moving the lower back back (not by rounding the back, as some people do).
    If we allow the barbell to go too far forward at this point, then we will certainly lose our balance. If we continue to move the barbell along our legs, then we will lose the technique at the moment of bypassing the knees. It is better to understand the trajectory of your movement with small weights!
    After the bar has passed your knees, you need to continue bending them until the weights touch the floor.
11. As soon as the bar touches the floor, you need to perform the second repetition without relaxation. No jerking or relaxation at the bottom, smoothly and confidently.

All subsequent approaches and repetitions are performed in accordance with the described scheme.

• A straight back throughout the entire exercise is the key to health.
• While performing a deadlift, your gaze should be fixed in front of you, or even better above the horizon. This will help keep your back straight. As soon as you lower your chin, your back will round.
• Pulling the chest forward (chest wheel) helps keep the thoracic spine straight.
• It is better to perform deadlifts at a slow pace: this allows you to concentrate as much as possible on the exercise and not overload your lower back.
• Quality is more important than quantity. You must add weight as a result of progress in this exercise very, very slowly. If you can’t perform deadlifts flawlessly with a certain weight, then you need to lose the weight.
• Before starting working or, especially, record weights, you should do a special warm-up consisting of two approaches. Do the approach with an empty bar 20–25 times, the second approach with half the working weight. And only with the 3rd approach do the deadlifts as expected.
• The body position should be stable and stable. The weight should fall on the heel and not shift to the toes. Such strictness in technique allows you to maintain balance at all stages of the exercise.
• If at the beginning of the movement you stand from the bar even at a short distance between the bar and the shins, then during the start you can lose your balance.
• During the exercise, the hands are two connecting ropes connecting the torso and the barbell. Only straight arms, no bending at the elbows.
• The position of the head, shoulders and pelvis throughout the exercise should remain unchanged in relation to each other.
• When lowering the barbell, you need to control every centimeter of movement.
• You need to touch the floor with the barbell smoothly and carefully.
• When the barbell touches the floor, you must keep all muscles tense.
• Always put locks on the barbell (if you have them, of course). When the bar comes into contact with the floor, a rebound occurs; weight plates without locks may shift and the load will be asymmetrical.
• The negative phase (lowering) in this exercise is somewhat more difficult than the positive phase (raising the barbell). Therefore, the negative one needs to be done more slowly and carefully monitor the balance.
• Proper breathing is also key to deadlift success. Below we take a breath. We hold our breath for the first half of the positive phase, the second half (when the bar passes the knees) is accompanied by a powerful exhalation. As you inhale, lower the projectile until it touches the floor, hold your breath and perform the next repetition using the same pattern.
• The main key to success in performing deadlifts is synchronization of movements. Synchronized knee extension and pelvic abduction is a trick that will allow you not to overload any muscle or joint at any stage of the exercise. In addition, synchronization of movements will help maintain the center of gravity in the heels.
• It is best to perform deadlifts on the day of your back workout. Of course, perform it as the first exercise in training (after warming up, of course).
• Record, inhuman weights in the deadlift are the lot of powerlifting. Bodybuilders (and especially natural ones) should not chase the scales. For us, quality and quantity are much more important.
• For mass you need 6–8 repetitions per set, for relief 8–12.
• Both the positive phase and the negative phase should be performed at approximately the same pace. The movement is not so slow, but rather smooth.
• The position of the feet is also important point when performing a deadlift. The position of the feet should be approximately shoulder width apart. Too wide or narrow a foot position will certainly make the exercise more difficult and interfere with balance.
• The bar should slide along the surface of the legs throughout the entire exercise.

Deadlift mistakes

• Placing your feet too far from the barbell.
• A sharp jerk of the barbell from the floor.
• Slouched back during deadlifts. Especially relevant for the lumbar region.
• Deflection of the upper body back after lifting the barbell. As I wrote just above, the top position should be completed by bringing the pelvis forward with a straight back and slight abduction of the shoulders.
• Attempts to overstrain. Many people, out of their own stupidity, believe that the more they stretch, the stronger and healthier they will become. Quite the opposite.
• It is important to understand that technically performed, say, 3 sets of 10 repetitions are better than clumsily performed 3 sets of 3 repetitions with a cheating element with 150 kg.
• Bouncing off the floor is a fairly common mistake that often leads to injury.
• Perform to failure. The deadlift is an exercise in which you can’t go all out. After each approach, you should still have enough strength for at least 1 repetition.
• Asynchronous traction can lead to errors. If you pull the weight solely through the strength of your legs, then unnecessary stress falls on the knee joints. And if you pull only using the strength of your back, then the critical load falls on the lumbar region.
• A very deep starting position is also one of the common deadlift mistakes. I mean the option when the deadlift is performed almost from a squat position. This starting position risks rounding the back during the pull.
• Deadlift with biceps strength. The first time I saw this error was when I went to the gym with one walker. I don’t know what causes this, but sometimes athletes perform deadlifts using the strength of their biceps. Their arms are bent at the elbow joint (slightly), which threatens a minimum of damage to the biceps, and a maximum of its rupture. Our biceps are in no way adapted to the weights that we pull when performing deadlifts.
• L-shaped starting position. It happens that an athlete begins to deadlift from an L-shaped position. In this situation, almost all the leg muscles calmly smoke to the side and are switched off from work and most of the load falls on the lower back. I hope there is no need to explain what this entails.
• Throwing the barbell after completion can also cause injury. You should not suddenly throw the barbell when you think that the exercise is already finished. It must also be placed on the floor smoothly and under control, otherwise there is too great a risk of injury due to sudden relaxation of tense muscles or incorrect technique for lowering the apparatus.

Relief deadlift

Sets of 12–20 repetitions while cutting will help you get the desired figure.

Deadlift in bodybuilding video

Conclusions:

Of course, the classic deadlift is one of the most effective exercises bodybuilding. But at the same time, the deadlift in bodybuilding is one of the most technically difficult exercises. So you won’t be able to cheat!

To get the maximum response from the deadlift, you must first master the technique to perfection, and then correctly fit the deadlift into your training program.

Good luck in the deadlift!

Sincerely, Vitaly Okhrimenko.

A technically difficult movement, although we use it almost every day. Avoid 6 typical mistakes, and you'll learn how to lift weights off the ground like a pro!

Pick up a child. Move the sofa. Empty the trash can. The ground is full of heavy objects that you have to lift. These are the types of movements you encounter every day, and that's what makes the deadlift one of the most useful exercises from point of view practical application. The deadlift should not be considered as an exercise for the back and development of grip strength. It forces almost every muscle to consistently engage in work; this is an unsurpassed movement for the development of intramuscular and intermuscular coordination.

Frankly, nothing develops the posterior muscle chain - the back of the body from calf muscles to the trapezius - like repeated lifting and carrying of heavy objects. But when you add a technically difficult movement to the impressive weight, things quickly get out of control!

If you are new to deadlifting, it is better to start with the publication "". However, if you're familiar with this movement and want to improve your technique, you'll want to learn about six common mistakes that aren't often talked about and how to correct them.

Mistake 1: Turning a deadlift into a squat

Deadlifting is not something you can do in your hands, no matter what Internet trolls and armchair academics say. If you compare the deadlift with squats - and such comparisons are a dime a dozen - it is more like half squats rather than full amplitude squats.

You need to start the deadlift in a half-squat position - yes, individual characteristics leave their mark, but you should not lift the barbell from very deep squat- with shoulder blades located above the bar. When you start too low, the bar is too far away from your torso, which is not good for your lower back and puts your leverage in a weaker position.

Don't drop into a full squat while deadlifting. To keep your arms straight, you must hold the barbell in front of you and correctly position your center of gravity. At correct execution Deadlifts are more like half squats.

Mistake 2. Ignoring foot position

Get up from your chair. From a normal standing position, I want you to jump up as high as possible; don't think about anything, let everything go naturally. The position of your feet when you take off the ground during a jump is an excellent reference point for finding the optimal position of your feet during a deadlift.

For most people, their feet will be about shoulder-width apart; if you set them wider, your feet will block your hands when you grab the bar. If your feet are too wide apart, your arms will be at the wrong angle, making the movement unnatural and increasing the distance you have to lift the barbell.

Too much narrow setting I see stops in gyms and powerlifting competitions much less often, but in any extreme, the sacrificial lamb will be your progress.

Correctly place your feet shoulder-width apart, feet slightly turned outward

Mistake 3: Bicep curls while deadlifting

Any healthy man under the age of 50 (provided there are no injuries) after two years of regular training will be able to deadlift 140 kg. And no one on earth can perform a biceps curl with such a weight. In short, you won't be able to lift heavy weight in the deadlift if you try to do the exercise with with bent arms and “bicep curl.” Believe it or not, the most common deadlift injury is a torn biceps! Fortunately, it is easy to prevent: do not pull the barbell with bent arms.

If you deadlift with bent elbows, the bar will make the necessary correction for you and force you to straighten your arms. At best it will be pain in the elbow joint; at worst, you will meet a local trauma surgeon due to a torn biceps.

The solution is simple - pull the projectile with fully straightened arms. This is not only safe, but also reduces the range of motion of the barbell. As my brother, Noah Bryant, always says, “Your hands are ropes and your palms are hooks. Block elbow joints during the deadlift."

Your arms should be straight throughout the movement. If they are bent, you risk injuring your biceps

Mistake 4. Leaning backwards

Overzealous powerlifters often lean back during training and competition to demonstrate complete control over the lifting weight. There is no need for this.

According to the rules of powerlifting competitions, you need to lock your knee and hip joints while standing absolutely upright. When a powerlifter leans back, guess what happens to his knees? They bend slightly. Experienced judges notice the mistake and do not count the attempt. Save yourself such disappointments and don't deviate backwards. To add fuel to the fire, I will say that hyperextension in the lower back during deadlifts opens the door to spinal diseases, for example. For safety, efficiency and technical requirements, perform the deadlift until the joints lock and vertical position torso - buttocks contracted, hips straight - without excessive deviation back.

Excessive leaning back is unnecessary and may cause lower back injury

Mistake 5. Inappropriate shoes

Leave tennis sneakers for the court! Typically, tennis shoes have shock-absorbing soles. This can lead to increased instability during heavy deadlifts. If you currently use thick-soled running shoes, changing your shoes—or simply taking them off for a deadlift—will instantly increase the amount of weight you can lift.

I recommend performing the exercise in socks, deadlift sleepers, or running shoes with flat, stiff soles. This will add stability and evenly distribute the load on the foot. Moreover, high-soled shoes increase the range of motion, and you have to lift the barbell higher. During a powerlifting competition, every kilogram and every millimeter you have to lift a heavy apparatus counts!

Forget about thick, breathable soles and expensive running shoes that reduce stability. The closer your feet are to the ground, the better.

Mistake 6: Leaning over the bar too much

Veteran deadlifters don't make this mistake, but it happens quite often among less experienced athletes who haven't been properly taught. Instead of squatting too deeply, which was our first point, here we are dealing with leaning over the bar and barely perceptible bending of the knees. This technique is close to, which is an exercise for the buttocks and upper hamstrings. Although it is still a deadlift, it is a single-joint movement in hip joints, and should not be confused with the classic deadlift.

You need to lean into a half squat, not just bend over. While the Romanian deadlift is safe, you don't get the multi-joint movement benefits from it. Also, during Romanian deadlifts, the plates should never touch the floor between reps, as you need to keep your glutes and thighs engaged at all times.

If you just lean forward instead of half squatting, you're doing the Romanian deadlift, a single-joint exercise for the glutes and upper thighs. And you don't get all the benefits of a traditional deadlift.

Start deadlifting

Deadlifting with heavy weights will pump up muscles you didn't even know you had and help develop strength throughout your entire musculature. Avoid gross mistakes, and your deadlift results will skyrocket! If you still find it difficult to complete the exercise according to all the rules, classes with personal trainer will become the smartest and best investment in your life.

Which is better, deadlift or squat - basics and relationship

Before we talk about which exercise is better - the basic deadlift or the squat, a little detail about each of them. Let's start with the deadlift.

What you need to know about the deadlift?

I’ll say right away that deadlifts are my favorite. favorite exercise, at the same time, I do not deny that it is one of the most risky and may well cause injury, for example, a hernia of the spine. However, if you dream of building a new and strong body, then after some preparation it is the deadlift that will help you achieve your goal.

Not everyone can afford to do deadlifts, and this is the main feature of the exercise. Only athletes with a truly strong muscle corset can treat themselves to such luxury. If there are problems with the corset, then even ideal correct technique and relatively light weights will result in injury. Having a strong muscle corset, even athletes who do not observe the subtleties of technical performance, working with exorbitant weights, will not get injured, and this says a lot. Before you start working on deadlifts, you need to take care of pumping up your back and not vice versa.

Safe, correct deadlift technique involves squeezing your shoulder blades together and pulling your head back. With a competitive opposite squat, you need to release your shoulders and shoulder blades, but do not slouch or hunch your back, which is much more difficult than with retracted shoulder blades, but your arms become longer and you can pull more weights. It’s really better to start working on the exercise this way, with your shoulder blades retracted - following a proven algorithm, but if over time you try to repeat the exercise the way representatives of the world elite do, even with a slightly non-classical technique, it won’t be wrong. Moreover, perhaps new execution options will help you feel more comfortable.

Of course, I don’t encourage you to forget about technique and do deadlifts the way bodybuilding gurus do. I just want to say that technology is relative, but only in the case when you can afford to experiment without fear for your health, that is, having powerful base. Beginners in the first few years will need to follow step by step instructions and do not violate the algorithm for performing the exercises and only after the body is prepared to try to introduce something new into the exercise.

Many people believe that regularly performing deadlifts leads to a larger waist. As a person who personal experience I checked this, I hasten to answer you - it is not true. In due time when my best indicator performing a sumo-style deadlift was 225 kilograms, I decided to check whether the deadlift would really affect the width of my waist. For six months I did the exercise, as a result I was able to increase the figure to 250 kilograms. As for the waist, after measurements it turned out that it had not increased.

Summarizing all of the above about deadlifts, we note the following:

1. Beginning athletes need to do the exercise only with light weights and only after six months or a year of active work. gym on exercises aimed at strengthening the muscle corset.
2. At first, you need to work only following the traditional technique of performing the deadlift, and only after a year has passed, experiments are allowed.
3. Sumo-style deadlifts help you lift heavier weights, but you'll need to try them out in practice to understand how well this option works for you.
4. Deadlifts do not promote a wider waist.
5. Deadlifts cannot be performed by thin guys with weak backs and novice athletes due to the high risk of injury.

To start working on their core, skinny guys will need to gain mass without farming, sticking to proper nutrition and following a training regimen. Effective program can be considered only if it brings results - it will contribute to the growth of muscle mass.

Barbell Squats - Basics

Squats with a barbell in strength sports considered a basic exercise. It can be found in the training program for athletes in almost any sport. Skiers, sprinters, wrestlers and even track and field athletes do squats with a barbell. In every sport where you need to be fast, jumping and strong, barbell squats are truly a necessity.

Squats are considered one of the most suitable exercises to gain mass and strength throughout the body. Naturally, the main load falls on the lower part of the body - the legs and back.

During squats, several muscle groups and joints work at once, so the exercise is considered multi-joint. The work involves the knee, hip, ankle joints, acting in concert. Different variations of the exercise help to shift the load on certain muscles in the lower body, but each of them in one way or another involves the quadriceps. The hamstrings and calf muscles act as stabilizers during barbell squats; the abdominal muscles and back extensors also work.

The benefits of squats include the following:

• exercise promotes enhanced functioning of the endocrine system, which leads to the release of testosterone;
• correct squats create a general strengthening effect;
• the exercise is available in different variations;
• Squats are easy to perform and do not require years of experience.

Now that you know what a deadlift is and why squats are performed, you can return to the question of what is better - a squat or a deadlift.

Relationship between exercises

I would like to note right away that it is impossible to single out the best of these two exercises. They are interconnected and inseparable, except that in some cases they can be replaced by alternative ones. So, to understand the similarities between the exercises, let’s start with the biomechanical essence. Deadlifts and squats turn out to be identical from a biomechanical point of view. In both versions, the basis of the exercise is bending and straightening the knees. The only difference is that when performing squats, the barbell is mostly held on the back, and during deadlifts, it is held in the hands. This is the fundamental factor regarding the involvement of the leg and back muscles in work.

When performing a deadlift, the result is 60% dependent on the back and the remaining 40% on the legs, while in squats the opposite is true. From this it is worth concluding that both legs and back play a decisive role in both exercises to one degree or another. Thus, by working on your legs, you can increase your deadlift performance, and vice versa, by training your back during the deadlift, you can increase your performance during squats.

It is very important to understand this relationship and accept that without squats with a barbell you will not be able to pull much and, conversely, without a deadlift, you are unlikely to handle serious weights during squats, since your back simply will not be ready for this.

Traditionally, the difference between squats and deadlifts should be 15% in favor of the latter. That is, if you can deadlift 200 kilograms, then you can squat 170 kilograms. But these are averages.

For athletes whose leg or back muscles are behind in development, the imbalance can be corrected by varying the percentage difference between the deadlift and squat weights. So, for example, if you deadlift 200 kilograms, and can squat 140 kilograms, then it is clear that your legs are lagging behind and in order to improve your deadlift you need to focus on your legs, actively working on your squats.

The same is true for squats. If you can squat with the same weight as you can pull, then the back in this case is lagging behind. It will be possible to increase your performance only by working on your deadlift, strengthening your back, and reducing the emphasis on squats. The larger and more noticeable the imbalance, the more attention will need to be focused on developing the lagging muscles through squats or deadlifts.

In conclusion, we note that the deadlift and squat are interrelated exercises that will help develop strength and power and make the body harmonious. Beginning athletes tend to have weaker legs than their backs, so they need to focus on squats.

Experienced athletes are allowed to work on increasing the performance of their legs and back by performing exercises one at a time. Remember one thing - if there are no serious contraindications, then you cannot ignore the deadlift while working on squats and vice versa. This will only lead to worse results and injuries. Do the exercises together or don’t do any of them, since they are one whole and choosing which is better, deadlifting or squatting, in this case is incorrect.