The harder the exercise, the better! Here without questions. What comes out? Most hard exercise will it be better than others to grow mass? Exactly! Feel free to choose a stand!

When bodybuilders are professionals are asked to name the most effective exercise, then everyone unanimously calls a “foreign” movement from the arsenal of powerlifters: deadlift. If you go further, then squats and bench press will be added to the deadlift. And yet, the deadlift will remain the queen of the holiday. It is noted that this exercise grows not only the working muscles of the legs and back, but also the entire musculature as a whole. That's why Roni Coleman and Jay Cutler do the deadlift so earnestly. All exercises in bodybuilding have a replacement. The same squats can be replaced with a leg press, and a bench press with a dumbbell press. But there is nothing to replace the stand-up. There is no other such exercise that would simultaneously shake the legs and back - the main muscle groups human body and equally effective. However, what's the point in calling for a deadlift? In the wrong hands, the bar will do more harm than good. And all because the deadlift is, indeed, a foreign exercise for us, bodybuilders. However, everyone who has mastered it says that they were born again in our sport ...

STANDING: THE BASICS

Deadlift must be performed according to the rules. This will make the exercise really effective and save you from injury.

WARM-UP. Start with a serious warm-up on cardio machines for 10 minutes, then do some simple exercises for "warming up" the main working joints, ankle, knee and hip. Increase the weight gradually by doing at least 5 warm-up sets. Athletes with a long training experience can limit this warm-up to 3 sets.

POWER BELT. When you deadlift in 6-8 rep mode, it's hard athletic belt no need to dress up. Contrary to popular belief, the belt does not insure against injury, but only facilitates the work of the muscles of the lower back, removing part of the load from them. More precisely, he redistributes the load, shifting it to the press. Such an imbalance only hurts, the muscles of the lower back and the press should naturally share the weight of the bar. In the process of performing the deadlift, coordination between them grows. As a result, you get a powerful muscle corset waist.

The power of the brush. The first warm-up sets will tire your hands, so you may not be able to hold a critical weight barbell. However, you have to try. Try covering your palms with chalk. And only in the event that this did not help, put on gymnastic belts.

BARBELL. Always put locks on the ends of the neck! One of the extreme pancakes may well “move off” from its counterparts by a couple of centimeters. According to the law of leverage, this would mean an increase in weight at one end of the bar, i.e. risk of injury.

MANAGEMENT. To master correct technique deadlift, take an experienced instructor as a teacher. An outside perspective is always more useful than paper instructions.

ANATOMY OF THE DEADLIFT

gluteus maximus unbend the hip joints at the time of lifting from a squat

LARGE ROUND MUSCLES help latissimus dorsi stabilize the position of the hands during lifting

LATIS MUSCLES stabilize the position of the hands by bringing them to the body at the end point of the lift

biceps thighs unbend the knee joints, helping to rise or squat

TRAPEZO TOP helps stabilize the head and shoulder girdle MIDDLE OF TRAPEZIA helps stabilize shoulder girdle, participates in the rotation of the blades Rhomboids assist trapezium and stabilize the shoulder girdle, participate in the rotation of the shoulder blades MUSCLES - RECTIFIERS OF THE SPINE straighten the body in the final phase of lifting LATERAL WIDE MUSCLES assist in knee flexion SEMI-TENDONUS MUSCLES SEMIMEMBANICAL MUSCLES help the hamstrings straighten the knee joints

Deadlift has never been held in high esteem by amateurs. This is too difficult and traumatic exercise. In addition, the deadlift acts mainly on the legs and back, but the priority of amateurs has always been biceps and chest. And no one will explain to the guys that without strong backs and legs there are no big biceps. Indeed, funny exercises, like lifts in the simulator, the biceps cannot be pumped up. You need a heavy base like standing bicep curls. Well, what kind of standing ups are there when the legs and back have no strength? In the very middle of the amplitude, the bar moves as far as possible from the center of gravity of the body. In short, it's like a crane with a heavy load at the end of the boom. This load would have overturned the crane long ago, but the counterweight at the base of the crane does not give. If you have thick, swinging legs and a powerful layer of muscles on your back, then you have acquired a worthy counterweight. A 70 kg barbell will not overturn you either. But if you haven’t gained a fundamental mass, so to speak, you haven’t built a foundation, then you won’t be able to hold 30 kg. Moreover, naive beginners imagine that the biceps do not have enough strength, but in fact they simply cannot maintain balance. Agree, it’s a completely different matter when the legs and body are a powerful stable column. In this case, not only biceps are easy to pump, but also triceps and deltas. After all, most of the exercises have to be done in a standing position. As for the sitting position, then here too powerful legs and a strong back is a trump card. Because the stabilization of the body will be better. If someone thinks that the synonym for "stabilization" is the word "immobility", then they are mistaken. It's not about immobility. The main thing is that the swung back becomes a strong support for the shoulder girdle, more correctly, shoulder joints. Therefore, the muscles "tied" to these joints can show a purer and more powerful effort. The legs have the same function. They rest on the floor so as not to crawl on the bench while sitting and lying down. In this sense, without a powerful back and the same legs, there will be no championship pectorals. The lek press, like no other exercise, requires rigid stabilization of the shoulder girdle and the entire body on the bench. Yes, it's the laws of physics. If you yourself weigh less than 100 kg, then 150 kg in the bench press will never submit to you. Well, what muscles accumulate most of the body weight? Right! Legs and back!

Deadlift- this is just that unique exercise that in one fell swoop shakes both the legs and the back. There is no other such exercise in the world. So, the deadlift leads the bodybuilder straight to the main goal - a large mass of fundamental muscle groups.

When scientists began to study the deadlift, they were very surprised. The increase in total body weight under the influence of this exercise did not fit into the law of simple addition of the growth of two muscle groups. Studies have shown that the deadlift causes an unprecedented release of anabolic hormones - testosterone and growth hormone. It seems that this is the main miracle unique exercise. It turns out that the deadlift grows not only the back and legs, but the entire musculature as a whole!

A LITTLE KINESIOLOGY

For the sake of truth, it must be clarified that the deadlift loads not only the legs and back. If you describe it in terms of kinesiology, then it turns out that a bodybuilder, performing a deadlift, simultaneously does 8 exercises at once! Here is the list: leg press, back extension, leg curls, crunches for the press, curls at the wrists, raises on the toes, rows down with straight arms and shrugs!

The stanovaya seems more difficult exercise than the squat and bench press. And not at all because it loads a gigantic array of muscles. According to scientists, the matter is quite different. When you press the bar from the chest or rise from a deep squat, the pecs and quadriceps are pre-stretched. According to the laws of physiology, such a stretch at the start helps the muscles contract more strongly. As for the deadlift, it is impossible to pre-stretch the working muscles here. Physiology no longer helps, and you lift the bar only by the strength of your character!

WHAT HINDS US

by the most difficult exercise enforcers count squats. After all, nothing helps the legs here. The back helps the legs in the deadlift. So the exercise is easier. For bodybuilders, the opposite is true. The deadlift, unlike the squat, requires coordinated muscular coordination. But bodybuilders are not trained in it. Most bodybuilding exercises target one muscle or muscle group. No coordination is required by definition. This brings it down. Mastering the deadlift is doubly difficult for bodybuilders.

Prominent record-breaking powerlifter with a Ph.D. David Sandler today teaches physical culture at one of the major American universities. He says that the hardest thing to teach the deadlift to is students who already have pumping experience behind them: “Many have no coordination skills at all. They straighten their legs, rising from the squat, but at the same time leave the body inclined. Fully straightening their legs, they undertake to unbend the torso. Meanwhile, both movements must be done simultaneously. Another common mistake is different speed extension of the joints. The student straightens too quickly in the hip joints, but slowly extends the knee joints. I never tire of repeating that the extension of all joints, hip, knee and ankle, should occur synchronously at the same pace. Simultaneous extension of the joints means that the extensor muscles of the legs also act in concert. As a result, a one-time reduction different muscles merges into one powerful effort. If the muscles contract randomly, then the total effort, of course, becomes less. It's like tug of war. To win, all team members must pull the rope at the same time. The same with the simultaneous straightening of the legs and straightening of the back. The contractile impulse of the most strong muscles bodies must be summed up. As a result, the total force applied to the bar becomes incredibly large. That’s why the records in the deadlift are so great.”

Sandler advises bodybuilders to learn the deadlift in the same way that difficult steps are learned in ballet, i.e. method of infinite repetitions. And only after the correct technique becomes an automatic skill, you can begin to add weight. Moreover, it must be done intelligently. If the bar is overloaded, the lifter loses control of the technique.

NO OPTIONS!

If you have had a lower back injury, deadlifts should not be done. And none of the options for the deadlift will be an exception. Any deadlift overloads the lower back. All beginners should listen to this. You should not grab the deadlift from the first day of training. Most beginners have a weak lower back. First, strengthen it with hyperextensions and torso tilts, and only then encroach on the deadlift.

All variations of the exercise require the fulfillment of fundamental conditions. First: straight back. Second: the barbell needs to be “rolled” on its own legs. The closer the bar to the body, the less risk of injury. Sliding the neck along the shins is painful. Sandler advises to act like powerlifters. Put on high woolen socks or bandage your shins and knees.

Stanovaya - the best remedy for pumping the total body weight. The exercise is included training programs all professionals without exception. Are you doing a deadlift? The answer to this question is a good indicator of your motivation. If yes, then you are not a random person in our sport. If not, then you may simply not understand the meaning of this exercise. Well, now that the question is clear, go do the deadlift. Right now!

STANOVAYA: DO IT RIGHT The main condition for a record in the deadlift is this: you must take the right starting position. This means that each of the working muscles will be in a convenient anatomical position, which will allow it to show the most powerful contractile force. POSITION OF THE FEET Place your feet slightly narrower than your shoulders. Socks can be slightly turned outward. If you, for good reasons, spread your feet wider (they say, to strengthen the stance), then you will only harm yourself. The rise from the squat is done by the power of the quadriceps. These muscles show maximum effort when the feet are close. You will not be able to put them very tightly, otherwise the balance will suffer. A shoulder-narrower stance is a compromise between stability and a “favorable” position of the feet. Next, you need to roll the bar close to you. The bar should be above the insteps and almost touching your ankles. BODY POSITION Before starting, you need to lower yourself into a deep squat position with your knees bent at a 45-degree angle. The chest should be filled with a deep breath, the shoulders should be deployed. The press must be statically tense. GRIP The grip must be exceptionally symmetrical about the center of the bar. You need to grab the bar with a shoulder-width grip, not already. Otherwise, when lifting from a squat, your arms will interfere with your legs and vice versa. As for the type of grip, you should use a different grip. This means that one hand grabs the bar with a direct grip, the other with a reverse grip. A different grip enhances the power of the muscular effort of the body. One hand is stronger than the other. So here it is strong hand should take the bar with a reverse grip. You can also try the powerlifter's grip. You grab the bar with a direct grip, start thumb under the neck, and then clasp it from above with the fingers of the palm, more precisely, tightly squeeze it. A kind of “lock” is formed, which replaces hand straps for powerlifters. A similar technique is used for the reverse grip. STRAIGHT BACK Before starting the pull, take a deep breath and straighten your shoulders. This will help you keep your back straight. Why can't you round your back when doing a deadlift? The fact is that the spine is a chain of cylindrical vertebrae. When it bends, the cylinders bring their edges closer together. There is no big trouble in this, however, when you have a 100-kilogram barbell in your hands, the edges of the vertebrae rest against each other with huge force and therefore they crack, crumble and can even squeeze out the intervertebral “pad” - the cartilaginous disk. To prevent this from happening, keep your back absolutely straight, then the vertebrae will line up in a safe straight line. CONCENTRATION Deadlift requires extreme concentration. After all, the exercise has a complex technique. Compliance technical rules guarantees a high strength result, retreat from them threatens with injury. Concentrate as hard as you can on each rep. Never play in public! You will think about the reaction of others and completely forget about the technique. Everything can end in tragedy. HEAD Keep your head in line with your spine. This will help keep your back straight. If you rest your chin on your chest, the trapezium will stretch. They will lose strength and be unable to stabilize the shoulder girdle.

STANDING: STEP BY STEP

1 breath Take a deep breath right before you start lifting the barbell. Rib frame chest straighten out, gain rigidity and become a reliable support for the spine. The strength of the skeleton guarantees the maximum power of muscle contraction. 2 vulture At the start and throughout the movement, you need to keep the neck as close to the body as possible. In other words, your barbell should actually slide over your shins and over your thighs. This will mean that the bar moves as close as possible to the center of gravity of the body. Such a trajectory is the most “beneficial” for our muscles. 3 START This is the most difficult phase of the exercise, and here typical mistakes: 1) The athlete starts the movement "back". First, he makes a jerk back with his body, and only then begins to straighten his legs; 2) The athlete first makes a jerky movement with the pelvis, and only then he undertakes to straighten the body. How right? Imagine that someone grabbed your head and gently pulled you up. This movement will cause simultaneous extension of the hip, knee and ankle joints. Did you understand? I start moving up the head and pelvis at the same time! At the same time, all the joints of the legs, including the hips, are straightened at the same time. 4 LOSS OF FORM As soon as you feel a violation of the technique, immediately lower the barbell back to the floor. For example, the head and pelvis went up, and the knees are lagging behind, the quadriceps are tired and do not give a powerful extensor effort. Don't try to fix anything. Drop the barbell? Be afraid of "crooked" technique like fire. You can get an injury from which you will not recover for the rest of your life. 5 BACK AGAIN Tighten your back statically and do not "let go" for a second. Your health depends on it! Many athletes, having lifted the barbell above the knees, psychologically relax and forget about the back. She loses her tone and the straight athlete freezes with a barbell, hunched over. Without thinking about the right technique, he lowers the barbell with a round back. 6 TEMP You need to learn the movement with a light weight. When you bring the correct deadlift technique to automatism, start adding weight. This requires outside control. Muscles are developed unevenly, so that new weight may turn out to be excessive for some of them, and the technique will be broken again. When you get to a solid weight, lift yourself out of the squat with a powerful dynamic movement. 7 EXHAUST As soon as you lower the barbell to the floor, begin to breathe deeply. 8 UPPER POSITION Stand straight, but don't lock your knees. Keep them slightly bent. Do not lean back under any circumstances! This is a sure way to lower back injury! Keeping your shoulders back and your back straight, take 1-3 quick breaths, hold your breath and lower the bar to the floor. 9 ALL TOGETHER Again, the hip, knee, and ankle joints should flex at the same time. If one of the joints is late, the others will take the weight of the barbell. This is how illiterate athletes ruin their knees with deadlifts. 10 WAY HOME On the way back, you must not be allowed to submit to the barbell, and it will drag you along with its weight. The technique of lowering the bar should copy its rise with mirror accuracy, but only in reverse order. Resist gravity with all your might. Lower the bar slowly and under control! 11 FEET Raise the bar in a vertical plane that runs through the middle of your feet. In this case, the weight of the bar will press your feet to the floor with the entire surface. If you bring the bar forward, the heels will come off the floor, and the socks will take all the load. To stand, you will have to tilt your body forward more. This will fundamentally change the kinesiology of the exercise and weaken many of the working muscles. 12 LOWER POSITION Return the barbell to the floor, but keep your hands on the bar. Recheck the correctness of the starting position and start a new repetition.

STANOVAYA: OPTIONS

ROMANIAN STANDING This type of thrust loads the muscles of the back of the thigh and buttocks more than the classic deadlift. Moreover, the buttocks here work even more than in the deadlift on straight legs! DO IT RIGHT! There is no need to sit down in a deep squat. The bar is lowered by pulling the pelvis back and simultaneously bending the body. So, inhale powerfully and slowly bend over, keeping the barbell as close to your feet as possible. The pelvis, as the body is bent, pull back. Stop when the bar is in the middle of the shins and the body is almost parallel to the floor. Straighten up with your pelvis forward and exhale. NOTES Stop when you feel your back begin to round. Usually this is the height of the middle of the legs. If you try to lower the bar by bending your knees, the load will leave the hamstrings. When performing the Romanian deadlift, the back must be kept extremely straight.

In the lower position, do not hold the barbell on weight, let her stand firmly on the floor.

STANDING IN THE FRAME This device is present in all serious clubs. If a conventional barbell requires good balance, learning the correct technique and bloody skin on the shins, then the frame is free from all these shortcomings. In addition, it is indispensable for those who have injured their lower back in the past. The frame significantly reduces the load on the back. The frame is much more effective than the barbell, because it allows you to show brutal muscle effort, forgetting about the balance and subtleties of technique. The frame has no competition in pumping strength and leg mass. DO IT RIGHT! The frame itself adjusts to the right technique. The reason is that the frame, unlike the bar, already at the start provides an ideal weight distribution. It remains only to straighten up, taking care of a straight back. NOTES Instead of 25 kg pancakes, use pancakes of 15 or even 10 kg. This will allow you to lower yourself into a squat. STANDING FROM STOPS without photo This type of deadlift is performed in a power frame with stops. Reps are partial because they only cover the top third or half of the movement. The stops are set just below the middle of the thighs or at the height of the knees. This option does not require lifting from the squat and includes only the final phase, when the athlete pulls the barbell with back power. Since the amplitude is limited, the working weight increases many times over. As a result, the power of the muscles of the body is growing rapidly. DO IT RIGHT! Since the goal of the exercise is the maximum strength result, only a different grip is used here. The weight is huge, and therefore do not forget about the back - keep it straight. Do not try to tilt the body back in the top position! NOTES Make the exercise work for your legs too. At the top, feel the most powerful static contraction of the buttocks and hamstrings. Try to contract the muscles even harder!

SUMO DEADLOAD This exotic type of traction has great advantages. It loads the muscles inner surface hips, which no other type of deadlift does. In addition, the sumo pull forces the deep muscles of the back of the thighs, the semitendinosus and semimembranosus, to work. Even squats can't give them a decent load! At the same time, the buttocks and lower back muscles work perfectly. DO IT RIGHT! Legs need to be spread at an angle of 30-40 degrees and sit in a squat. Grasp the bar with a different grip exactly shoulder width apart. Keeping your back straight, straighten up. NOTES If your knees hurt, replace squats with sumo deadlifts on leg day. The effect is almost the same. In this variant, the deadlifts do not set power records, so periodically change the order of different grips. Despite the fact that one hand is stronger, regularly lead the other hand (reverse grip). This will help you equalize the sipu of both hands.

DEADLIFT ON STRAIGHT LEGS This type of traction is designed for targeted development of the muscles of the back of the thighs and buttocks. Since the legs are straight, the quadriceps are practically inactive. You pull the bar up with the strength of the muscles of the back, and at the same time they are powerfully assisted by the muscles of the back of the legs. DO IT RIGHT! Start the row by holding the bar at the middle of your shins. Remember, the deeper the slope, the more you will have to round your back. Don't even try to do the exercise from the floor. Some athletes put the bar in front of them on the end of the gymnastic bench. After each repetition, they return the barbell to the bench and take a breath. The bar does not need to be kept on weight and this, they say, allows you to add weight. However, nobody needs records here. The more the barbell weighs in this type of deadlift, the higher the risk of injury, that's all. NOTES Exercise requires special care. At the first sign of discomfort, drop the barbell to the floor.

MUSCLE & FITNESS №5 2008

Deadlift shakes the muscles adjacent to the spine, buttocks, thighs. This is a basic exercise for the legs and back. To increase volume and power.

One of the best recruiting exercises muscle mass and strength development. build up really huge muscle weight without performing a deadlift is almost impossible. After all deadlift includes almost all the large muscles of the body and is a fairly natural movement - we have to lift different things (and mostly quite heavy ones) several times a day.

To make sure of the above, I suggest you try this exercise for yourself. You will not feel such a feeling of the strongest study of the muscles of the whole body on any of the simulators. Given that, following the correct technique, deadlift is a very beneficial exercise.

Execution technique

So, let's start the analysis of the exercise. In the image below, you can see exactly which muscles are most strained during the deadlift. These are, first of all, the muscles of the legs and back, and secondly, the press, arms, shoulders and chest muscles:

It is better not to start this exercise in case of any back injury - it is important to get the permission of a sports doctor first. Plus, you need to constantly remember the need to constantly monitor the execution technique and increase the weight very slowly. Let it be better for you to hone your technique with “female” weights for a couple of months than to immediately put the weight that you seem to be already easily squeezing while lying down and get a back injury.

Bar weight First of all, this is a strictly individual matter. But if you are a beginner bodybuilder, then let the initial deadweight for you be half of your own. And always remember to listen to your body.

Before performing the deadlift, you need to warm up well. At the same time, additional attention in the warm-up should be paid to the knees and lower back. Then we do 3-4 warm-up approaches with a small weight, eventually increasing it to the working one.

Now, more about deadlift technique.

I describe the whole exercise in a nutshell - you need to take the bar of the barbell and just pull (raise) it to the level of the belt. But not everything is so simple...

Starting position - feet shoulder-width apart, socks (apart) turn slightly to the sides (about 40-45 degrees). the gap from the bar to the shins should be 6-7 cm, if the distance is smaller, when lifting, the bar of the bar will rest like a bull on the shin, and if it is larger, the bar will go away from the correct trajectory.

Grasp the bar with your hands, slightly wider than shoulder width. To perform this movement, you will need to bend over and sit down at the same time, in such a way that the lower leg touches the bar of the bar. This is the correct starting position. Already in this initial position, it would be good to fix the back - it should be straightened with a slight reverse curvature in the lower back (that is, keep the back in the same way as with squats). The exact starting position can be seen pretty well in this image:

Now we look straight ahead or even slightly up and try to lift the barbell. The correct fall is very, very important, it must be performed strongly and smoothly so as not to lose balance and send the bar along the desired trajectory. To do this, we do not try to lift the bar, but simply push the floor with our feet. At the same time, all other muscles are tense and rigidly fixed. When the bar starts off the floor, smoothly, slowly and at the same time pull it up strongly. The bar of the bar should touch your legs for the entire trajectory of the movement of the bar - if it leaves them at least a couple of centimeters, a huge load will fall on your back, and the changed balance will make even a small weight unbearable. In order not to scratch the lower legs, it is better not to deadlift heavy weights in shorts.

Be vigilant when passing the neck of the knees. It should slowly “flow around” the knees, and not beat against them or rush forward. To do this, you need to synchronize the work of the hips and back.

Hands all the time lifting the bar are perpendicular to the neck and are located vertically. After we “pushed through the floor with our feet”, we should also not focus on the barbell - we just get up from the starting position, strongly following the technique.

After lifting the bar to lumbar region do not move the pelvis forward - this also puts a load on lower part back. The knees, as in the squat, are not

straighten to the end so as not to put a load on the joints. We control the correct position of the body - the shoulder blades are brought together, the gaze is directed forward and slightly upward, the barbell is firmly fixed and motionless. Hold for half a second and lower it down.

Lowering technique or how to do a deadlift is a mirror technique for lifting it. The bar should touch the legs all the time, the gaze should also be directed straight and up (never down), look behind a straight back and do not weaken until the bar touches the floor.

It is even easier to get injured while lowering the bar than during lifting - the bodybuilder relaxes, stops looking at the technique or lowers the barbell very quickly and as a result gets injured. Throwing a barbell (as athletes do in competitions) is by no means allowed.

The technique is shown above. classic deadlift . There is another, common deadlift technique called "sumo". It differs only in the width of the position of the legs and the fact that the hands take the barbell between them. It is taken into account that the execution of deadlift in the style of "sumo" is more convenient for bodybuilders tall, and also that a little more weight can be lifted with this method at the expense of a shorter lifting distance. But the main world records are set precisely according to the classics. Thus, everyone can choose the technique that suits him best. My opinion is that you should first get used to classical technique, and after, if desired, try out the “sumo” technique.

A few more tips not covered in the deadlift technique:

Deadlift Grip

When you start lifting heavy weights while doing a deadlift, the bar will begin to “spray” out of your hands. You will need - you can buy specialized and quite comfortable straps or even "hooks" in any sports complex, or you can make them yourself - for example, I use homemade straps - cut strips from the belt of a gas mask bag, and I like them much more store straps.

How to wrap the neck with straps can be seen in this image:

Straight back

This point is so important for you that I will say it again - all the time during the exercise, both during lowering and while lifting the barbell, you need to watch your back - it must be straight and slightly curved in the opposite direction in the lower back (in the images this article is clearly visible). Moreover, the ban on lowering the chin down refers specifically to the back. The fact is that when we lower our chin down, our back “rounds”. And of course, on the contrary - the head raised up helps us quite well to keep our posture even.

This is well felt during “long” parachute jumps - for an accurate fall, you need a reverse deflection in the back, and it is achieved, including by raising your head up. It is worth lowering your head (and, accordingly, your chin down), the deflection immediately disappears, and the fall becomes rather deplorable.

Technique setting

In our computer time (Internet), without any problems, it makes it possible to learn everything about the correct technique for performing this exercise. It is enough to read first detailed description do the exercise and then look at the pictures or videos.

But to learn good technique yourself, information and videos may not be enough. In this case, in addition to a safety net and some favorable rivalry, a partner can fully help you improve your deadlift technique - from the side, all jambs are visible much better, and with the current state of the art, you can easily record approaches on video for later viewing and “correcting mistakes” .

Video how to do a classic deadlift

Video how to do it right sumo deadlift

Deadlift is one of the most popular and effective basic movements, which exerts an incredible load on almost all muscle groups, but to a greater extent - on the legs and back. Next, you will learn what varieties of this exercise exist, their technique correct execution, as well as, what muscles work with deadlift.

Classic deadlift

It is the most common variant with a barbell. In this case, the following muscles work:

• Gluteal
• responsible for straightening the spine
• Biceps femoris

During the deadlift, the trapezium and forearms are also involved in the work, but they receive only a static load.

In a semi-squat, grab a bar that is mounted on the bottom pins of a rack or on the floor, using an overhand grip shoulder-width apart. The back is straight, the gaze is directed in front of you. Breathe in while tensing your back. Start to gradually rise, while straightening your legs and body. After reaching the peak, slowly descend to the starting position along the same path.

• When lifting, work as if something is pulling you up. The head should come up first.
• When you reach the peak, watch the position of the body - many people make the mistake of leaning back, thereby loading the lower back.
• Exhalation should be done during the upward movement, after passing the most difficult part of the ascent. Try to observe the rhythm when breathing to reduce the load on the heart.
• Lifting should occur by extending the knees. The hip joints can only be extended in the upper position. With simultaneous action, the lower back will undergo increased stress, which is fraught with injuries.
• Make sure your back stays straight and tense at all times. Otherwise, there is a risk of injury to the lumbar.
• If you want to involve the biceps of the legs as much as possible, try to fully straighten your legs in the upper position.
• Shoulders should be deployed.
• Do not round your back at the waist.

Please note that the deadlift has a number of limitations. Scoliosis is not an obstacle to the exercise, but some rules should be followed - light weight, athletic belt and a mandatory preliminary warm-up. Contraindications are as follows:

• Previous knee and spine injuries
• Phlebeurysm
• severe scoliosis

Teenagers should.

Romanian deadlift

Also known as "", which differs from the classic way in the following ways:

• The distance between the legs is slightly less
• No deep squat
• The pelvis is retracted more
• Legs are almost straight

First you need to take the barbell, and then stand in the starting position. When gripping, the arms are slightly wider than the shoulders. Remove the bar from the power racks and step back a little. Place your feet narrower than shoulder width. The muscles that work in the process of traction on straight legs and receive the greatest load at the same time are the buttocks, biceps of the thigh and lumbar.

Sumo deadlift

Spread your legs wide, turn your toes out, sit down, knees look to the sides. It is necessary that the lower leg, located strictly perpendicular to the floor, touches the bar of the bar during the deadlift. What muscles work more intensively during this exercise? The emphasis on the biceps of the thighs is greater than with the classical method, and less on the rectifiers of the spine. Also swings better inner side hips.

Dumbbell rows

The main difference from the previous options is the use of two dumbbells instead of a barbell. Dumbbells are usually taken with an overhand grip. An important nuance: if the weight of the dumbbells is large, it is recommended to take them from a sitting position. Hands with dumbbells during this type of exercise can be held both on the sides and in front of you.

Technique in pictures and video

So, during the implementation of the deadlift, the muscles of the back, back of the thighs and buttocks will work. During the exercise, it is recommended to constantly monitor your feelings. If you have difficulty lifting, then you need to work on the development of the legs and lower back. If you find it difficult to hold the barbell, pay attention to your hands or use a mixed grip. When difficulties arise, look for the cause and eliminate it in order to continue dynamically applying this exercise.

Deadlift - is the basic and one of the most necessary exercises in bodybuilding and powerlifting. When performing a deadlift, an athlete uses 75% of muscle mass. This is one of the most effective exercises for mass gain. Also, the deadlift is the best exercise for increasing strength per se.

Options and technique

Main working muscles:

• hamstrings
• Buttocks
• Spinal straighteners
• lats
• Upper back muscles
• Quadriceps
• Adductor muscles
• forearms

Starting position:

• Come close to the bar, place your feet shoulder-width apart and parallel to each other.
• Squat down and grab the bar with a straight grip, the grip is slightly wider than your shoulders.
• The arms are vertical, the shoulders are directly above the bar of the bar.
• The gaze is directed forward.

• Inhale deeply and as you exhale begin to pull the barbell.
• After the barbell passes the knees, fully straighten up and bring the shoulder blades together as much as possible.
• Begin the downward movement by pulling the pelvis back. The loin is bent, the shoulder blades remain flattened.
• Having passed your knees, sit down and touch the pancakes to the floor.

Be extremely careful during the deadlift. Watch your lower back, it should always be bent. And, of course, keep the movement smooth, both when raising the bar and when lowering it. Do not try to pull the bar off the floor. Inhale slowly down, exhale - powerfully up.

Tip: Imagine that instead of lifting the barbell up, you push your legs into the floor with all your might. This will help you concentrate more and perform the movement correctly.

2. Deadlift "Sumo"

Main working muscles:

• Hamstrings (more so than classic deadlift)
• Buttocks (to a lesser extent than with the classic deadlift)
• Spinal straighteners
• lats
• Upper back muscles
• Quadriceps
• Adductor muscles
• forearms

Starting position:

Come close to the bar, put your feet much wider than your shoulders, turn your toes outward (about 45%), spread your knees to the sides. Your shin should touch the bar and be perpendicular to the floor. Shift your body weight onto your toes and grasp the barbell at shoulder width or slightly narrower. The back is straight, the slope occurs only in the hip joint.

Exercise technique:

• As you exhale, pull the barbell up by extending your legs. Bring your shoulders back and pull your shoulder blades together.
• As you inhale, slowly lower the barbell to the floor.

When pulling the bar, do not bring your knees together - this loads the knee joint. Keep your back upright.

3. Deadlift on straight legs with a barbell

Main working muscles:

• Buttocks
• Back of the thigh
• Lower back

Starting position:

Grasp the barbell with an overhand grip slightly wider than your shoulders. Take it off the racks and take a step back. Place your feet narrowly, turn your toes slightly inward. Straighten your shoulders. The back is straight.

Exercise technique:

• Slowly, as you inhale, begin to lower yourself down by pulling your pelvis back.
• Lower the bar to about mid-calf or slightly lower.
• As you exhale, return to the starting position.

Keep the arch in the lower back and do not allow the back to round, as this is very dangerous for the spine. Try to keep your legs as straight as possible, while allowing a slight bend in the knees. The bar should be close to the legs throughout the movement. Please note: since the lower back is always in a deflection, all movement is carried out by flexion and extension in the hip joint. That is why the biceps of the thighs work and gluteal muscles.

Hyperextensions and traction on straight legs are very similar exercises in their essence. If you have spinal problems, you can replace deadlifts with hyperextensions until your lower back is strong.

4. Deadlift on straight legs with dumbbells

Main working muscles:

• Buttocks
• Back of the thigh
• Lower back

Starting position:

Take dumbbells neutral grip and stand up straight. Place your feet shoulder-width apart or slightly narrower.

Exercise technique:

• While inhaling, pulling the pelvis back and leaning forward, gently lower the dumbbells down.
• As you exhale, return to the starting position.

Bend over by pulling your hips back. Try to keep your legs as straight as possible, but if your stretch does not allow you to lower the dumbbells at least to the middle of the lower leg, you can bend your knees a little. In the lower back, deflection throughout the exercise, do not let the back round. Do not take the dumbbells forward, they should be close to the legs (or almost close) throughout the movement.

Video

1. If you have back pain, severe curvature of the spine or other back problems, then consult a good manual or a sports doctor if you can do deadlifts at all.
2. Before each approach, apply chalk or magnesia to your hands to more confidently hold the barbell.
3. Always wear locks on the bar when deadlifting. Actually, "locks" should be worn at all times. This is necessary in order not to worry that the pancakes can move off the bar. At the moment of recovery, such thoughts should not distract your attention and knock down your mood.
4. Both during the ascent and during the lowering of the bar, the weight of the body must not be transferred to the toes. This will be a mistake. In this case, the bar will move forward from the legs, and you may get injured.
5. Don't do pull-ups off the floor. By doing this, you greatly facilitate your work and pass at speed the critical point of removing the barbell from the platform. The meaning of such training disappears. Also, bounce can cause the plates on one side of the bar to bounce off the floor faster than those on the other side. This will cause you to lose control of the bar, lift the weight asymmetrically, and put uneven stress on your body. And this is fraught with serious injuries of the spine.

Sumo or classic?

There is a lot of controversy about how best to perform a deadlift. Some say that sumo is better, others say that classic is better. I know very many supporters of both one and the other technique. Some shout that most of the records are set with the help of classical traction, others immediately give examples of traction in the sumo style. I don't want to start a new controversy, so I'll just express my opinion.

First, you don't need to listen to which style is cooler. Try it yourself. I think if everything was so obvious, then for a long time already all athletes would have pulled with some one style. We are all different, someone will do more classic traction, and someone sumo.

Do not forget that the sumo deadlift has become popular with athletes also thanks to the use of equipment. Typically, sumo pulls are performed by athletes with shorter legs and a long torso, as well as athletes who are not tall. Due to their anthropometric data, they can place their center of gravity low and stretch more. Sumo pulls are also performed by athletes with stronger legs, and classics with a more powerful back.

I recommend practicing both styles, as more muscles will be worked out, and in the end, this will only give a positive result. It is better for novice athletes to start with the classics in order to, nevertheless, strengthen the back muscles, since the legs work enough in squats.

Information for women

Many girls bypass the deadlift, and they do it in vain. In fact, this exercise is very useful not only for men, but also for women. The deadlift is an excellent basic free-weight exercise that stimulates overall muscle growth. Many girls believe that the classic deadlift is a purely masculine exercise that requires large and strong muscles in the back, legs and arms. However, in a lightweight version, without the use of large weights on the bar, this exercise is very useful for women.

world deadlift records in powerlifting

• Eddie Hall - 500 kg (e) (July 9, 2016) - with straps
• Eddie Hall - 465 kg (b / e) (March 4, 2016) - with straps
• Eddie Hall - 463 kg (b / e) (July 11, 2015) - with straps
• Eddie Hall - 462 kg (b / e) (March 14, 2015) - with straps
• Benedikt Magnusson - 461 kg (b / e) (August 2014) - with straps
• Benedict Magnusson - 460 kg (b/e) (2011)
• Andy Bolton - 457.5 kg(e) (2009), UK
• Benedict Magnusson - 442.5 kg (b / e) (2010), Iceland
• Konstantin Konstantinov - 430 kg (e) (2008), Latvia
• Harry Frank - 422.5 kg (2002), USA
• Gary Hazy - 420 kg (1993), USA
• Yuri Belkin - 418 kg (b/e) (2016), Russia
• Mikhail Koklyaev - 417.5 kg (b / e) (2010), Russia
• Doyle Kenady - 415 kg (1985), USA
• Mark Henry - 410 kg (b / e) (1996), USA
• Andrey Malanichev - 410 kg (e) (2008), Russia
• Ed Cohen - 409 kg (1995), USA
• Dan Voleber - 408.5 kg (1982), USA
• Tibor Mezaros - 407.5 kg (2002), Hungary
• Aude Wilson - 406.5 kg (1993), USA
• Lars Noren - 406 kg (1987), Sweden

see also

The deadlift is one of basic exercises in the arsenal of any bodybuilder, both professional and beginner. This exercise is included in the list of the well-known "base" - a list of three basic exercises in bodybuilding, which in the complex most thoroughly works out all the muscles of the human body. Distinctive feature deadlift in that it involves all the muscles of the body: starting with the muscles of the legs and ending with the press, trapezium, shoulders and arms.

Despite the absolute importance and effectiveness of the deadlift in the process of increasing the mass of the whole body, you can see how many beginners neglect this exercise due to the complexity of its implementation. In gyms, you can often observe how people do an exercise with multiple mistakes, thereby risking not only doing “idle” work out - with no visible effect on the muscles, but also getting a serious back injury.

Basic principles of the exercise

Regardless of the deadlift technique, each lifter must follow the following rules:

1. Don't neglect your workout. In order to prepare the body for the deadlift as much as possible and get the best possible result, you should never forget about the warm-up before starting the workout. It is required to stretch and warm the muscles well, for this it will be enough to perform a short run on the simulator or do a short set of push-ups, deadlifts with an empty bar and lifting light dumbbells for biceps - do no more than ten repetitions in each exercise.
2. Wear a power belt. The exercise puts a tremendous load on the lumbar, so it is vital not to forget about the belt, especially for beginner athletes who often sin not. correct technique execution.
3. Use rod locks. The use of special locks for fixing pancakes is also a mandatory rule that cannot be neglected, since there is a possibility that the next approach may not go according to plan and a heavy pancake will fall on your leg.
4. Use straps. This is not a prerequisite, as some people find it easier to perform the exercise without them. But if you are a beginner and your grip strength leaves much to be desired, then straps will be a great solution to the problem.
5. Follow the control technique in front of the mirror and listen to the coach. It is better to perform any exercise when there is a mirror in front of you in order to see from the side how the exercise is performed and, if necessary, make adjustments.
6. Use shoes with low soles. It's not vital important rule, but shoes like sneakers will provide much better support than thick-soled sneakers.

Types of deadlift

Deadlift is divided into several types, which differ from each other by execution techniques:

• classical
• Romanian

There is no point in mentioning various exotic exercise options, since the three types listed are enough to load the muscles to the maximum, and the periodic alternation of performance techniques will not allow the body to get used to the loads and provide the muscles with a constant effect of novelty.

Below we will consider each of the types of execution of the deadlift separately.

This deadlift technique, despite its status as a "pioneer", has not lost its relevance over time, and to this day remains best exercise for building up all muscle groups and building an athletic physique.

What muscles work

When performed, 3/4 of the muscles of the whole body work, including the extensors of the muscles of the back, arms, shoulders and legs.

Correct execution technique

The deadlift is considered the most traumatic in bodybuilding if the technique is incorrect, but following the instructions below, any athlete will never again have problems with the exercise:

1. We take a position exactly above the bar, the socks go a little further beyond the bar, and the bar is as close to the legs as possible. In this position, the maximum level of stability is created, which will not allow you to fall forward or backward during execution.
2. We put our feet shoulder-width apart, lower ourselves to the neck, keeping our back slightly arched and not bending our knees. It is at this stage that the greatest number of beginners have major problems when performing the exercise. Many of them do not understand how to lower themselves without bending their knees - to perform it, you need to take your pelvis back and smoothly lower it along with your body down to the bar.
3. Once at the bottom point, you need to take the bar with your palms so that they look towards the body. It is necessary to take only a monkey grip - this is when four fingers cover the neck from above, and a large one from below. Beginning athletes are not recommended to use a different grip, in which the palms of the hands look in different directions. This type of grip may be more reliable, but due to the asymmetrical load on the muscles, it can be very dangerous for the spine.
4. Hold your breath and pull the bar gently up. Once at the top point, you can bring the shoulder blades back a little, but in no case should the body be tilted back.
5. Having reached the top point, we linger for one second and descend to the bottom point absolutely along the same trajectory along which we climbed.
6. It is necessary to lower the bar smoothly without any sharp blows to the ground, as this can injure the muscles of the back and shoulders.
7. Pay attention to the moment when the neck passes the knees. Do not lean forward, as it is easy to lose support. To avoid this, it is necessary at the moment when the bar is at the level of the knees, take the pelvis back a little, which will allow the bar to easily pass along the knees.

Before you start doing a deadlift with weights, you need to train the technique with an empty neck. Only when the technique is well developed, you can begin to perform exercises with a barbell with pancakes.

• The most important mistake, which is also the result of many others, is to take too much weight. With excessively heavy weight, it is difficult to follow the correct technique and you can injure your back very quickly.
• The pull of the bar from the floor should be done smoothly, and not abruptly tearing it off the floor, as this can lead to muscle strain.
• When performing a deadlift, it is not required to do the exercise until the muscles completely fail, you should stop at the stage when there will be strength for at least one more repetition.
• It is important to understand that more Reps with light weights are much more effective for muscle growth than multiple reps with heavy weights but using a cheating technique.
• Do not strain the muscles of the biceps during execution. The arms must remain static and completely relaxed at the elbows so as not to injure the biceps biceps.
• After the last repetition, you should not throw the bar sharply to the floor, as this is fraught with back injuries due to a sharp relaxation of the muscles.

How to replace the exercise

Despite the fact that the deadlift develops the muscles of almost the entire body and allows you to maximize fast deadline to develop good muscles, due to various injuries, it can be problematic and even dangerous to perform. If the legs are injured, then for the development of the extensors of the back, it is possible to use tilts with a barbell while standing. Any part of the muscles that the deadlift trains can be pumped separately.

This type of deadlift owes its origin to Asian sumo wrestlers, who use a stance with half-bent legs for better support. It is this stance that powerlifters use to lift the largest weights, but it will be preferable not only for professional athletes, but also for beginners in the gym. All due to the fact that it is technically easier to perform than the classical one due to the lack of the need to arch the lower back, the muscles of which are not yet sufficiently developed among beginner athletes.

Also for this reason, the sumo deadlift will be beneficial for people with lower back injuries. But you should not expect that by removing the load from the lower back, the projectile will become much easier, since the weight of the bar will be transferred to the muscles of the legs and back.

What muscles work

When performing the sumo deadlift, the same muscle sections work as in the classic version, the only slight differences lie in the fact that the load on the lower back and back extensors decreases, and the muscles of the legs and buttocks have significantly more weight.

Correct execution technique

Although the exercise is considered easier to perform than the classic version, it can cause great injury if not followed. correct algorithm actions:

• Put on a power belt, hang the required number of plates on the bar and approach it at such a distance that the bar touches the shins. Spread your legs wider than your shoulders and turn your toes slightly away from the body.
• Bending your knees, bend over, keeping your back flat against the bar, grasp the bar with an overhand grip at shoulder level.
• To create more support, tighten your arms and move your pelvis back a little.
• At the same time as lifting the weight, take a deep breath, perform the exercise smoothly and without sudden movements.
• At the highest point, straighten your back, wait a second and slowly lower the projectile as you exhale.

Major runtime errors

• When performing any kind of deadlift, the most common mistake made is a rounded back, which is unacceptable, as this can lead to injury.
• In no case should the elbows be bent by attaching the biceps to the work - this is dangerous for the muscles of the arms, and also reduces the effectiveness of the exercise for the muscles of the back and legs. If the bar is difficult to hold in your hands, you should not use such cheating, it is better to just finish the approach and take the weight a little less.
• If you don't get close enough to the bar, you won't be able to get good footing when you pull.

How to replace the exercise

When performing thrust in the sumo position, the greatest load falls on the muscles of the thighs, buttocks, back extensors and trapezius. If necessary, replace the exercise, lunges with dumbbells are suitable, block simulators for flexion and extension of the legs, squats, as well as hyperextension and shrugs with dumbbells.

Below is a table comparing the classic deadlift and sumo.

		Sumo
muscle growth	Muscles of the back and rectifiers of the spine	Glutes, hamstrings, upper trapezium and quadriceps
Body type	The best results are shown by athletes with a short torso and long arms.	The best results are shown by athletes with a long torso and short arms.
Fretboard movement	neck amplitude is longer	Fretboard amplitude is shorter
Foot position	Feet are placed straight or slightly outward	The feet are in a straight line that runs through the thigh to the middle of the knee joint.

This type of deadlift places the greatest emphasis on the leg muscles, which has made the exercise equally common among women and men. The exercise should be used by those who want to maximize the mass and strength of the muscles of the legs and make a smooth transition between the gluteal muscles and the hamstrings. Such an exercise is most often performed on the same day with all the muscles of the legs, since, unlike the classic version, in this form, the dead back is used to a minimum.

For greater stability, it is necessary to wear flat shoes when performing the exercise so that the entire foot of the foot can become a uniform support.

Execution technique

The specifics of the execution are slightly different from the sumo and classic deadlift due to the need to keep the legs straight:

• We approach the bar closely so that it touches the shins. Keeping your back straight and keeping your legs in a straight position, we lean towards the bar and take a straight grip slightly wider than the shoulders.
• Having removed the barbell, we begin, together with a deep breath, to slowly lower ourselves slightly moving the pelvis back.
• Having reached the bottom point, you must immediately unbend. You can not stop at either the bottom or the top point, the repetitions must be continuous so that the muscles of the legs remain in constant tension. It is worth focusing on your own feelings during the exercise, it should be done slowly and constantly feel the work of the gluteal muscles.

Basic runtime errors

• Excessive bending of the knees during the exercise. Yes, it is recommended to do the exercise with straight legs, but for many people this is not possible due to the anatomical features of the body structure or not enough stretched muscles legs, so it is permissible to bend the knees a little, but to a minimum angle so that there is a constant load on the gluteal muscles.
• Lifting is required to be carried out with the help of the muscles of the legs, and not the back, that is, the legs should be repelled from the floor. This aspect of the exercise should be learned and best tried with an empty bar until the technique is perfected.

What can replace the exercise

Since with this type of traction the greatest emphasis is placed on the legs, the absence of this exercise can be replaced with a platform press with the legs and other simulators focused on the muscles of the legs.

Romanian draft less complex for working out muscles than other types of deadlift, so most often it itself acts as a substitute for most of the exercises for the legs. It is also possible to perform the exercise with dumbbells, but the effect of it will be less, and the muscles may develop disproportionately due to an uneven load on the legs and back.

Despite adhering to the rules for performing deadlifts, novice athletes can face many problems. Let's consider some of them.

What to do if your back hurts while doing it

The most common refusal to perform a deadlift is a sore back. But is it right? The question is debatable, because if you perform the exercise with the right technique and moderate weights, you can feel strengthening over time. lumbar muscles, which is extremely useful for people working in offices. But with the wrong technique, you can easily get serious injuries to your back.

To facilitate the exercise and get rid of pain, you can perform it not in full amplitude and be sure to use a power belt. But if the pain in the joints does not stop, then it is worth postponing the deadlift until consulting a doctor. It is recommended for all beginners and people with a back injury to strengthen the back extensors on hyperextension and only then proceed to the deadlift.

How often should you pull

The exercise belongs to the basic section, so the deadlift must be performed no more than once a week, especially given the enormous load that it puts on the lower back. All areas of the muscles that the deadlift is working on are very easy to swing with other exercises, so using the exercise more than once a week is useless. If there is a desire to strongly strengthen the back, then it is better to devote time to hyperextension twice a week.

Conclusion

If the deadlift is performed incorrectly, it is very easy to injure the body. But if you approach the implementation of the exercise with all responsibility, do not chase the weights, but initially develop the correct technique, then subsequently any athlete will be rewarded with a significant muscle growth and improvement of strength indicators thanks to the deadlift. It is not for nothing that the deadlift is referred to as the most effective exercise in bodybuilding and powerlifting.