Deadlift: performance techniques for men and women

The essence of the basic exercises - increasing overall strengthindicators and an increase in the mass of the main muscle groups. One of the most effective types of strength and endurance training after traditional squats is deadlift. The correct technique for the best performance of this exercise should be known to every athlete who respects himself. After all, it is from the base begins a long and thorny path to the improvement of his body. Standards for the deadlift are quite blurred, because in professional sports, weight can go off scale by 500 kg, while an ordinary person will only need to beat the bar of 100-150 kg. In any case, the pursuit of large weights will not bring the desired result. The main thing - the right technique.

Biomechanics exercises

The deadlift technique consists of manykey points, missing which can be quite seriously harm the health. The first classes should be carried out with an empty neck or bodybuilder. This will help you to better feel the biomechanics of the exercise and make the muscles you need work. How do muscles in the deadweight work? And which muscles take the load? Let's see:

• First of all, it's the back. The largest part of the load falls on the extensor muscles and paravertebral columns.
• Also involved in the leg muscles, especially the back of the thigh. However, in some variations of the exercises, the adductors may also be actively involved.
• Very good deadlift causes shrinkinggluteus group, so this exercise is so loved by girls. Many ladies in terms of working weight may well beat men's standards for deadlift. After all, the lower body in girls is much stronger than boys.
• Hands take the lion's share of the burdenespecially the hands and forearms. Poorly developed arm muscles are the main reason for the drop in effectiveness in this exercise. To solve this problem, you can use special hooks or bandages, which will take some of the load on themselves.

Warm up before exercise

All basic exercises require tremendousconcentration on the technique. Deadlift is no exception. But before starting the exercise, it is necessary to warm up the muscles very well and prepare them for work. And the standard warm-up is not enough:

• We are preparing a press.Perform several approaches for twisting or lifting legs. This training reduces your abdominal muscles as much as possible, which will create a steady muscle corset for this tedious exercise. Such a technique is an excellent alternative to using a safety belt to protect internal organs from overloading.
• Warming up the loins.Lumbar trauma is not the most pleasant addition to the exercise. It is necessary to develop well the joints and to “score” the vertebral columns. To do this, you can perform several approaches hyperextension, preferably with the burdening. Having previously strengthened the waist, you will save yourself from all sorts of pinches and sprains.
• Develop hands.But do not get too carried away with heavy exercises. Before you tire your forearm, you will use up useful energy, and this can have a negative effect on your working weight and overall effectiveness of the exercise.

Main technical details

The deadlift technique includes the following nuances, which are definitely worth considering:

• Beginners better to carry out tractionplinths This also applies to athletes working with large weights. Remember that tearing the bar off the bench is the most traumatic part of the exercise. Using coasters you minimize the load on the spine.
• If it is not possible to remove the barbell from the support,it is necessary to tear it off the floor, clearly following the technique. To do this, squat near the barbell, feet should be completely against the floor. Legs should be placed as wide as possible, it will evenly distribute the weight of the bar over the body. The back should be straight, bend in the lower back is unacceptable! The neck is slightly tilted back, the face is looking forward and up. Take the projectile with both hands and lift it, while simultaneously straightening the legs.
• Starting position before starting the exercise.Legs are in your chosen setting, depending on the type of exercise. The back is straight, there is no deflection in the waist. Hands hold the barbell in the free hanging.
• The negative phase of the exercise.When lowering the bar, do not flush the body forward and do not pull your hands off the body. The neck should, as it were, "slide" on the legs. At all stages of the exercise you need to control your back. It should remain straight and tense. Do not round or bend the spine. Shoulders should be kept as flat as possible. The lowering of the body is made to the parallel (if the work goes on the back) or lower (in this case, the load goes to the legs and buttocks).
• Positive exercise phase.The body is raised not by the back, but by the buttocks and the quadriceps. Tension of the back and shoulder blades must be maintained until the end of the exercise, the bar also slides along the body.
• Техника становой тяги с гантелями не сильно different from the classics. The only thing you can afford is to slightly open your arms and lower the dumbbells on the outer part of the leg, and not strictly in front of you.

Choose a convenient option grip

When performing the classic deadlift, workwith a large weight often do not stand hands. After all, our tendons and joints are not designed for such ultimate loads. The situation can be saved by equipment (straps, hooks, bandages) or the use of various variations of the grip:

• Direct - the traditional version of the grip.Most often, it is combined with a stanza on a straight leg. It is very suitable for beginners, as it is the most convenient. If at first you do not use large weights, then difficulties with brushes will not arise. With a straight grip, the knuckles look up.
• Back.Suitable for sumo-style or dead-thrust traction. Allows you to significantly increase the working weight. However, the creation of torque in the spine makes the exercise a little uncomfortable. With the opposite variant of the grip, the knuckles are turned to the athlete.
• Raznohvat - palms look one on another.This grip is designed to work with a critical weight for single repetitions. It can also be used in recent approaches, when all forces are already running out.
• Narrow grip. Concentrates the load on the muscles of the forearm, in particular on the triceps.
• Wide hold. Involves the broadest muscles and the chest.

Classical

This technique of deadlift for menhas no significant distinguishing features. Nevertheless, this option exercises are not recommended for women. It's all about bending and straightening the legs. This part of the exercise very actively includes stabilizers, in this case it is the obliques. If a girl misuses the classic deadlift, it can negatively affect the volume of her waist. After all, the abdominal muscles respond very well to training with weights and will rapidly increase in volume.

Technical nuances of classic traction:

• In the exercise, the buttocks and legs should work first, and then the back. This is exactly the difference between the classic version of the exercise and its modifications.
• The setting of the legs is better to choose a narrow one, hands should be spread at a distance of at least 60 cm. Straight line. Only basic muscle groups will be involved in this position.
• Be sure to watch your back and waist. Always remember about safety, especially if you take a lot of weight.
• In the negative phase of the exercise, you need to bend the legs, while the knees should not bulge for socks. Here everything is as in classic squats, because the knee joints must also be protected.
• In the positive phase of the exercise, try to move the pelvis as far as possible, this will allow you to pull the barbell through the quadriceps of the buttocks.
• Постарайтесь работать внутри амплитуды, не relaxing muscles. If you managed to catch the peak muscle contraction, then stop the movement and try to fix the body in this position for a few seconds.

Dead pull

The deadlift on straight legs is called dead.This is due to the fact that during exercise the legs of the athlete do not bend at the knee joint, but remain motionless. Technically, this is a much more difficult and traumatic exercise. After all, the projectile is lifted only by the strength of the back muscles, and without proper training it is not recommended to perform it. Be sure to practice with an empty neck and hone technique, otherwise the sad consequences can not be avoided. Exercise deadlift on straight legs - the "male" type of training.

Equipment:

• For dead deadlines, it’s best to choose a medium or wide leg set. This will give the body stability.
• You can choose any grip, the main thing is to correctly select the working weight.
• You can perform the exercise only with racks or plinths! Breakaway rods from the floor without support can be performed only by professional athletes.
• The back does not change its position.It should always be straight, the body does not tilt back, movement occurs only in the hip joint. The projectile is lifted only by the back muscles. Bending the legs and bending forward is not allowed! Otherwise, most of the load goes into the legs and buttocks.

Traction type sumo

This is a deadlift with a barbell with a wideposing legs. The hip joint is not involved in this exercise, which means that the back is practically not included in the work. If you have big problems with your back, but there is a great desire to do deadlifts, sumo exercise is the only option that can be included in the training program without fear. In this type of training, the adductor muscles of the inner thigh segment are connected, which is why this exercise is so loved by girls.

Equipment:

• Spread the legs apart to the maximum possible distance, the foot should be turned so that they represent a single line.
• It is better to take the barbell in a variety of ways, so you can lift a good working weight.
• The back remains stationary and remains straight during all phases of the exercise, the head looks up, movement in the pelvic joint does not occur.
• Raising and lowering the projectile occurs only by the strength of the legs and buttocks, the only joints that are involved in the work is the knees.
• Socks should be firmly pressed to the floor, the entire load should go to the heels, try to move the weight of the bar back.
• At the top point, be sure to flatten the shoulder blades and freeze. If forces allow, then stay in this position for at least a couple of seconds.
• It is necessary to lower the projectile at least until the parallel with the floor, below it simply does not make sense. The peak reduction will be completed, and you will only load your knees unnecessarily.
• It is possible to carry out this option of deadlift with a barbell, or with a single dumbbell. This species is more suitable for girls who still can not raise the neck. Technique exercises remains unchanged.

Thrust rod

Unrealistically complex deadlift for men.The technique of performing this exercise remains unchanged and is performed on the model of the classic version. The essence of the trap bar is in the modified neck structure, which has a diamond shape and special handles for lifting the projectile. This type of barbell is designed to work with huge weights and is used only in professional sports. The diamond shape of the neck allows you to distribute the load throughout the body evenly, which greatly simplifies the task for athletes. Also, there is no need to keep balance and follow the movement of hands, and hence the risk of injury is reduced to zero.

Romanian traction - great for women

We turn to the "female" options exercise.The deadlift for women is performed with bent legs. Sometimes it is called "Romanian". This technique significantly relieves the muscles of the back and abs. In addition, this option does not expand the waist, and works only on the buttocks and the back segment of the thigh muscles.

Equipment:

• The bar is taken straight grip. If the forearms are very weak, it is better to use straps or hooks.
• To include in the work the rear beams of the thigh and buttocks, it is better to choose a narrow or medium setting legs. Bend your knees slightly, tilt the body slightly forward. Socks look to the sides.
• It is necessary to lower the projectile as low as possible along the line of the knees, so you will increase the amplitude of the movement and feel the maximum stretching of the muscles.
• Try to transfer all the load on the heels and when lifting the projectile move the pelvis back. At the same time, the hands should not go forward; the neck of the bar should touch your feet lightly.
• At the top point you should not completely straighten your back, try to work inside the amplitude, not relaxing the muscles of the legs and back. This will achieve peak muscle contraction.

Option exercises with dumbbells

Deadlifts with dumbbells - a great optionbasic exercise for girls. First, you can adequately pick up the weight, because even an empty neck weighs 20 kg. Secondly, the thrusting technique with dumbbells does not include oblique muscles, which means that the waist will not suffer. The exercise is performed by analogy with the previous one. Unless dumbbells can be held not straight ahead, but lowered along the body.

Safety when performing exercises

Performing deadlifts without safety can cause serious injury. What you should definitely pay attention to:

• Back and back again! In order not to damage the cartilage and vertebral discs, do not round or bend the back. Remember that the possibilities of our spine are far from endless.
• Use safety belt to protectinternal organs from overload. When working with a large weight, abdominal organs are subjected to great pressure, if your abdominal muscles are very weak, then the likelihood of hernias is high.
• Do not make sudden movements. Deadlift does not tolerate haste. All elements of the exercise should be done slowly and concentrate as much as possible on the technique.

By following a number of these not tricky rules, you will save yourself from injury. By including this exercise in your arsenal, you are sure to achieve the desired results.