Deadlift on straight legs one of the must-have exercises in the gym. It is equally suitable for both men and women, and each uses variations of this exercise to achieve their own goals.

Men focus more on leg muscles, girls tighten their buttocks. But despite the visual simplicity of its implementation, it is quite traumatic for the spine.

Therefore, let's study the technique and analyze the possible mistakes when working out the muscles with the help of the exercise. dead thrust.

Indications and contraindications

If you want to develop muscle complex legs and buttocks, this exercise is for you. So what muscles work when doing a deadlift? In dynamic mode, they work, and the front surface of the thighs and, according to the situation (depending on the location of the legs), the adductor muscles of the thighs. The back extensors work in a static mode, as well as the muscles of the forearm.

With discomfort and pain in the spine, intervertebral hernias and protrusions exercise is not recommended. But with scoliosis, it can be very useful.

In any case, if you have spinal problems or work with heavy weights, perform the exercise in a special belt and follow all the rules of technique.

Did you know? Proper technique is the basis for the growth of strength indicators.

Deadlift Technique

To diversify your workouts in the gym, you can perform deadlifts with dumbbells. By the way, working with dumbbells will allow you to quickly change the weight of the projectile, which is perfect if you follow the “pyramid” or “semi-pyramid” principle.

Actually The deadlift is a variant of the classic straight leg deadlift. The deadlift was developed to load the lower back more effectively. Unlike it, in the classic version, the barbell touches the floor with disks, and the legs can be slightly bent at the knees, since the slope is lower.

If you perform classic traction, spreading the legs as wide as possible ( sumo variant), the adductor muscles of the thighs are involved, which allows you to engage in heavy weights.

Deadlift on straight legs is perfect for girls, wishing to achieve a beautiful relief of their "rear". By including the exercise in the training program, you can achieve a clear boundary between toned buttocks and back of the thighs.

• If you are a beginner, be sure to exercise under the supervision of a trainer. Better yet, start deadlifting in the Smith machine, and after a month or two, switch to free weight.
• Perform the exercise only after warming up and stretching the lumbar and back muscles hips.
• As free weight use a barbell or dumbbells.
• Do not immediately chase a lot of weight and adequately calculate your strength. If you barely reach the level of the knees, this is not your weight.
• To reduce the risk of injury, wear a belt and use straps that secure the bar to your hands.
• Include an exercise on back day. Combine it with another leg exercise, the Hack Squat.
• When working with heavy weights, perform deadlifts no more than once a week.

General principles

Perform deadlift with a barbell

Starting position:

• get closer to the bar;
• feet shoulder-width apart with slightly apart socks;
• in a squat, grab the bar with a direct grip with your palms facing you, placing your hands at a convenient distance for you;
• arms are perpendicular to the floor, shoulders in the projection of the bar of the bar;
• the gaze is directed upward.

Performance:

1. Inhale fully and as you exhale begin to lift the barbell. Do not tear it off the floor abruptly.
2. After the neck passes the knees, straighten as much as possible and bring the shoulder blades together. When moving up, imagine that you are pressing your feet into the floor, this will give you the opportunity to concentrate and perform the exercise correctly. Don't stop at the top.
3. Slowly lower the barbell, starting with the movement of the pelvis back.
4. Stop for a few seconds when the bar reaches the middle third of the lower leg.
5. Repeat the exercise.

Possible mistakes

From the side, looking at lifters who have been doing the exercise for more than a month, it seems that the deadlift is quite simple. In fact exercise is very dangerous. If you make a mistake, you can pay with your health. Let's analyze the most serious mistakes:

• rounding of the lower back;
• full extension of the knees;

• strong bending of the knees;
• pushing the bar forward.

Deadlift Technique: Video

Best of all about the correct technique and frequently occurring mistakes, of course, a specialist will tell. In the video, you will learn from the first person about the options for grips and setting the legs and which ones are more suitable for whom.

Despite the different variations in the execution of traction, they all work out basically the same muscle mass. Knowing what works best for you, when and how to do the exercises correctly will help you reach your goal faster. Usually during training, athletes use one favorite option.

Do you do the same? Or are you trying to diversify your life in the gym? Tell us about your workouts in the comments.

Deadlift on straight legs (aka Romanian deadlift, aka deadlift: D): full review!

This exercise is the only real one that purposefully involves the back of the thigh (the so-called biceps of the thighs).

Yes, who doesn’t know)), the leg muscles consist not only of the quadriceps (front of the thigh), but also of the biceps of the thighs (flexors). Here is a picture below that shows it all:

This is me to the fact that in the vast majority of people this muscle is very far behind in development, because it is either stupidly hammered or paid a minimum of attention 🙁 And this is very bad, damn it!

It’s bad, because when there is a well-developed quadriceps (front of the thigh, p.s. most often people concentrate on it), but there is no biceps of the thigh (back of the thigh) - the legs look really flawed, especially from the back (really pathetic).

With this approach, the muscles of the legs will never look large and proportionately developed in life, because. they are simply not fully developed. I assure you of this 100%.

This is the same as training the ARM MUSCLES (biceps and triceps) paying attention only to the biceps, and completely scoring the TRICEPS. Do you understand? Hands will never be big in life. The same garbage here, with legs. Understand this once and for all...

CONCLUSION: The hamstring is extremely important. You can’t score on it or pay a minimum of attention, as the vast majority of people do. It needs to be bombed full program(to the maximum).

And this EXERCISE (deadlift with a barbell) is candidate number 1, without which you can not do in the training (working out) of the biceps of the thighs. It is ok. cool and mega-efficient, the best of the best…

In addition to the biceps, the BUTTOCKS are also involved, + the additional load is received by Bottom part back (the so-called extensors). For girls / women, this exercise is sooooooo popular, due to the fact that, firstly, it cuts the muscles of the buttocks, making them CONVEX (this is extremely important for them); besides (due to the load on the biceps) it creates a very expressive (beautiful) transition from legs to buttocks.

Perhaps because of this, the impression was formed (among the inexperienced, and most of them) that this exercise is intended only for girls (because they are much more interested in working out these zones (muscles)), but this is not so. Seriously engaged people in the gym (both men and girls), in a charming manner, work out all muscle groups, ESPECIALLY the hamstrings!!!

Before I tell you about the technique for performing this exercise, remember 3 nuances:

1st nuance. In this exercise, the pursuit of excessively large weights will inevitably lead to INJURY!!! Is not strength exercise(like, for example, a regular deadlift), you can’t set weight lifting records here. Therefore, be careful. No need to chase big weights ....

By the way, the most important thing here is the TECHNIQUE + the feeling of the working muscle (in principle, this is important in all exercises, but especially here, I emphasize this), but whatever the progression of the load, there should still be, because without it, muscle growth, in principle, does not possible, but don't get me wrong, the progression shouldn't be maxed out at once, it should be simple in principle.

Do you understand? It is enough to add +1.25 kg compared to the previous workout - and this is progress. You don’t need to add 5-10 kg or more, this will be the wrong approach, and most likely, in the near future - specifically in this exercise - this will lead to injury. By the way, THIS APPLIES TO ALL EXERCISES in bodybuilding, i.e. the progression should be simply in PRINCIPLE, and not at a time (maximum), but in this exercise it is a hundred times more important, because. it is not strong, and you can easily get injured in it.

That's why I'm trying to warn you against possible trouble)) by repeating the same thing a hundred times ...

2nd nuance. Hmm, while I was writing the 1st nuance, I already forgot what I wanted to say here 🙁

Ah, I remembered. I recommend that you study the technique of performing this exercise next to the mirror in front or sideways (look for convenience), so that you can clearly see everything (how you lower yourself, how much your knees bend, how the bar goes along your legs, how your back is, etc. ).

If you do not see yourself, what and how you are doing, you will 100% do the exercise incorrectly. You need it? => You do not need it, so be sure to exercise only near the mirror. So, you will be able to see the errors (if any) and correct them so that everything is okay.

This is the first moment. The second point, if you do not already know how to perform this exercise, is that you DO NOT NEED to PROGRESS LOAD in it AT ALL! Your task is to learn perfectly correctly, technically, feeling the working muscle, to perform this exercise.

Then, when everything is already in your mind, you have learned to do everything correctly, technically, feeling the working muscle - provided that you have completed the 3rd nuance, you can begin to progress the load.

3rd nuance. Again (addition), if you still do not know how to perform this exercise, is that it makes a lot of sense to strengthen the lower back (extensors of the back muscles) with the exercise -. Those. either before starting to perform deadlift on straight legs (for very beginners), or by performing both exercises together (first deadlift, after it hyperextension).

This is what the exercise looks like - HYPEREXTENSION

A strengthened lower back is the key to the success of this exercise (with weights) in the future.

Deadlift on straight legs: execution technique

• Get close to the bar.
• Put your feet shoulder-width apart (or a little narrower), see for yourself, for convenience;
• The feet are parallel to each other;
• The back is flat (bent in the lower back), in no case do we slouch;
• The gaze is directed - forward, not up and not down, but strictly forward at yourself, as if looking into a mirror;

• If the bar is on the floor, you need to - keeping your back arched in the lower back, grab it (the bar) with your hands - grip from above.
• Grip (the distance of the hands from each other, i.e. left from right) - shoulder width apart (or a little narrower, see for yourself, for convenience);
• Further, when all this has been done, - keeping your back arched in the lower back - rise up;

If you did everything right, see the photo, how you should look:

Deadlift with barbell (starting position)

Further, from this starting position, you need, again, keeping your back straight (bent in the lower back), slowly, under control, lower the barbell sliding along the front surface of the thigh down (to the bottom point) approximately to the middle of the lower leg, see below a photo:

Deadlift - Low Position

With all this, the lowering occurs almost on fully extended legs (the knees can be slightly bent due to their anatomical features, but SLIGHTLY, just a little bit). Do you understand?

In the process of doing the exercise - you will understand. The legs at the knees will bend (any way) if you lower the barbell to the middle of the lower leg (as it should), because with such an amplitude of movement, it is impossible not to slightly bend the legs at the knees, this will happen by itself if you resist - your back will round and you can easily get injured.

Therefore, it is important that they bend a LITTLE LITTLE (very slightly). If the knees bend strongly, the exercise loses its meaning, and turns into squats or classic deadlifts.

Also, when lowering to the lowest point, it is important to learn to feel the stretch (and some burning) in the biceps femoris (back of the thigh).

And one more important point, when you rise from the bottom position to the top - you do not need to completely straighten the torso (parallel to the floor). So you relax, therefore, the load from the biceps of the thighs and buttocks will go away = and the exercise loses its effectiveness. Do you understand?

To do this, the height of the barbell lift from the bottom point should be slightly above the middle of your thigh, with this execution your torso will be slightly tilted forward (which is what we want), and thanks to this, you will not rise all the way to the very top and relax, and accordingly , your hamstrings + buttocks will be constantly tense and the exercise will be max. effective.

Be sure to watch your breath, as always - EXHALE ON EFFORT. Those. descending to the lower position, we take in air (by the nose), rising to the upper position, we exhale (by the mouth).

In general, this is how everything looks from the outside, only the top point is not quite correct 🙁. the girl completely straightened her torso, and it should be tilted slightly forward so that the load does not go away ...

Common Runtime Errors

• According to my observations, a huge number of people round their backs when lowering (tilting) the body to the lower position. This is a monstrous mistake, remember: the back must be straight (fixed), otherwise you can get a serious injury (when working with big weights).
• Also, quite often, people lower their heads (look) down to their feet, as a result of this, reason No. 1 arises, i.e. the very rounding of the back, provoking injury. See below for a visual photo of what has been said:

• Many people bend their knees too much, as a result, the exercise does not become a deadlift on straight legs, but ordinary squats or something similar to the usual classic deadlift, as a result of this, the load from the hamstrings and buttocks is significantly reduced, distributed to the quadriceps ( front of the thigh) ... here, see the photo below how not to do it:

• Some of the people at the top point are trying to arch the lower back as if back ... this, too, should never be done at all, never, especially in this exercise:

Here, in this exercise at the top point (as I said earlier) you do not need to straighten the body AT ALL (parallel to the floor). It should always be slightly tilted forward (this must be felt) so that the lower back does not turn on and does not steal the load from the biceps and buttocks.

• Many more make this mistake: they don’t “slide” the barbell along the front surface of the thigh (as it should), but bring it forward (too far from the legs), see the photo below:

In no case should you do this, otherwise the entire load will immediately go to the spine (lower back), it will be very difficult, and in general, this is the wrong form of performing this exercise. You can easily get injured. Do you need it? In addition, our goal is to work out the biceps of the thighs and buttocks, and not the lumbar pillars)). So, keep an eye on it, CAREFULLY!!!

By the way, deadlifts can also be performed with dumbbells: In addition, I recommend that you also study these articles:,

Sincerely, administrator.

In terms of execution technique, it is close to deadlift, only when it is performed, the legs are not straight, but slightly bent in order to work out the muscles of only the back of the legs. It is important to understand how to do the deadlift correctly. You do not need to work with very heavy weight in the deadlift, as there is a threat of back injury.

Deadlift execution technique

1. Starting position - you need to look in front of you, the shoulder blades of the back are brought together, bend the lower back forward. The arms are straightened along with the working bar. The palms are on the projectile with a grip up at shoulder width. The legs should not be significantly bent at the knees, they should be shoulder-width apart, the feet should be parallel to the direction strictly forward.
2. The bar slowly lowers down with a minimum distance to the body. The torso falls lower, but the legs are in their original position. The bar should drop below the knees. The chest should be blown forward, and the shoulder blades should be brought together.
3. At the bottom point, you need to linger in this position in order to feel the tension in the hamstrings and buttocks.
4. At the lowest point, the body descends parallel to the floor. This exercise is ideal for turning off the front of the thigh. Without stopping, lift back up, straightening the body in starting position. The load should hit exactly on the legs, and not push with the efforts of the hands.

Romanian deadlift on straight legs with a barbell

When performing an exercise like the Romanian deadlift, the key element is keeping the biceps femoris in constant tension. This method of execution is preferred to be done with dumbbells. The main condition of the Romanian traction for girls is that the buttocks must be pulled back. When the movement is performed, the buttocks are shifted from the axis back. While doing Romanian traction An important stage of the exercise is lowering the barbell not to the floor, but to the level of the middle of the lower leg, in order to exclude the back and also reduce the risk of injury to the spine.

Vulture relatively working position does not move forward or backward. When lifting, focus on the legs. With the Romanian deadlift, you develop not only the hamstrings and glutes, but also the flexibility of the hamstrings. At the top point of the amplitude, the position of the body should be tilted slightly forward. When choosing the position of the hands on the projectile during the execution of the Romanian thrust, you do not need to follow any special recommendations, but use the placement that will be most convenient and comfortable. The benefits of using this deadlift exercise for girls are seen in good shape and improved shape of the leg muscles.

Deadlift on straight legs

To create a graceful relief on the legs, you need to work on the muscles, which are on the back of the thigh, as well as the buttocks. Deadlift on straight legs is the basic and one of the main bodybuilding exercises. Deadlift on straight legs contributes to a better set muscle mass. For the effectiveness of the exercise, you need to work inside the amplitude and make the movement very smoothly. The secret of the technique is to try to emphasize this state at the bottom point, linger for a couple of seconds and try to feel it.

Straight legs can beat only if a person has a good stretch, in another case, so that the legs do not beat straight, we bend our knees. This exercise is equally useful for both men and women who want a good back of the leg. When performing a deadlift, you need to bend your knees a little. It is necessary that they be in a slightly bent position, and when you lower the bar, then you have bending at the knees. Why is this needed? To maintain a deflection in the lower back.

This exercise is ingenious in terms of impact on the back of the thigh. You can try experimenting with the placement of the legs. Narrow placement works well for many girls, while men go a little wider with their feet, so they feel their hamstrings better. Deadlift for girls makes a lot of sense if they are interested in embossed body shapes. With parallel setting of the feet, it is easiest to emphasize the load on the biceps of the thighs. When performing this exercise, muscles such as the gluteus medius, gluteus maximus, lateral wide, internal intermediate and semitendinosus work. Also, during execution, the extensor muscles of the spine, trapezius muscles and rhomboid muscles are loaded.

Deadlift with dumbbells

She is more suitable for girls. Since, with the use of dumbbells, the hands slide not along the front surface, but along the lateral surface of the thighs, the buttocks move back even more. This performance technique is more comfortable and suitable when compared with the barbell deadlift, because the hands are in the usual position, due to this there is no unnecessary tension on the muscles of the hands.

advantage such traction with dumbbells, it can be distinguished that this exercise gives a more serious load on the muscles of the buttocks and hamstrings. It is more suitable for girls, since the hands do not slide along the front surface, but along the side surface of the thighs, and thereby the buttocks move back even more. This dumbbell variation allows you to lean lower. Also, the center of gravity shifts back, which ultimately reduces the load on the back extensor. In no case should deviation be allowed, because in this way you will include the muscles of the arms and back in the work. To warm up, in order to avoid muscle strain, the weight during the initial approaches should not be very large.

Deadlift video

How to do deadlift

• When performing this exercise, you need to look exclusively up so that the spine sags.
• Proper breathing is always the foundation. You need to inhale when lowering, and exhale air when lifting. That is, with tension - exhale.
• You don't have to go straight down. You need to do everything smoothly to feel the stretch in the biceps femoris. No sudden movements.
• Hyperextensions before exercise are very important, as they help to warm up the muscles of the back in order to reduce injury during the deadlift.
• Raise the bar with the strength of the gluteal muscles. You need to keep the biceps femoris in constant tension, for this you do not need to fully unbend.

Deadlift on straight legs, the execution technique is observed in any case, so that the muscles of the legs are loaded and avoid injury and sprains. No need to chase the scales, because the main thing is technique. The best leg position for a girl will be narrow, because when you lean forward, the gluteal muscle is better felt.

Deadlift on straight legs or as it is also called, deadlift is exercise number 1 for elastic attractive buttocks. The execution technique is both easy and quite traumatic, therefore, before running into the gym for beautiful booty and slender legs you need to study the features of dead thrust.

Many newcomers coming to gym, work hard on the torso and arms, not paying tribute to the pumping of the legs. But a harmoniously developed proportional body looks beautiful. Therefore, from the very first lessons in the simulator, you need to work on the muscles of the legs.

Deadlift is one of the basic (multifunctional) exercises that emphasizes the load on the muscles of the buttocks, back of the thigh, and trains the back ( lumbar muscles) and almost completely excluding the work of quadriceps.

• Read our article about execution technique.

Deadlift on straight legs is recommended for both men and women. But it is among the female half of the population that this is one of the favorite exercises. After all, all the ladies dream of a round elastic ass, and deep study big gluteal muscle with dead thrust gives brilliant results in a relatively short time.

The key difference between deadlifts and sumo-style deadlifts is that the knee joints do not bend or bend very little during its execution. This makes the straight-legged deadlift the most difficult type of this exercise, especially for people with poor flexibility.

Basic condition correct execution is a straight, slightly arched back, as well as almost straight knees (it is important to note that the absence of the slightest bend in the knees is dangerous for the joints). The chest is inflated with a wheel, the shoulder blades are brought together, the head is fixed in the same plane with the spine and the eyes look only forward.

• Keep your back straight (spine in a bent position), legs apart shoulder-width apart, feet parallel to each other.
• Grasp the bar with an overhand grip (he is considered the most comfortable) at shoulder width. Keep the bar as close to the body as possible and do not lean back or forward, literally, it will slide first over the hips, then over the lower leg.
• Squat down and forward with a barbell in your hands as low (not lower than the parallel of the torso with the floor) as possible while maintaining a straight position of the legs and back.
• Then smoothly return to the starting position, lifting the bar along the same path.
• Exhalation in the upper position becomes the beginning of a new approach.

During the deadlift, you need to concentrate on the exercise itself, and not “fly somewhere in the clouds,” even if the execution technique is perfectly worked out. The exercise should be based on the only center of gravity - the heels. It is then that you can feel the work of each muscle.

As a precaution when working with large weights, athletes use athletic belts and wrist straps. And sometimes they ask someone to follow the execution technique and insure. If you can’t keep your back straight, you should immediately stop the exercise. Without a deflection, the back receives an excessive load on the vertebral discs and this can cause at least their displacement.

Deadlift strengthens muscles and prepares the body for new loads. But if you use this strength exercise in training program very often, you can get a plateau muscle growth. Therefore, the frequency of training should be correctly compiled and strictly followed.

Watch a video with tips on how to do deadlift on straight legs with Denis Borisov.

The barbell deadlift is an exercise that engages multiple muscle groups at the same time, including the muscles of the buttocks, back, and thighs. This exercise has its own execution technique and varieties, which we will talk about.

Muscles involved in barbell rowing

When performing the exercise, the muscles of the thigh, gluteal and dorsal are worked out to a greater extent. Depending on the technique, test b about Either the muscles of the back or the legs can load more.

If we analyze in more depth, then the muscles of the shoulder blades, forearms, deltoid muscles, stabilizer muscles that support posture, the biceps and triceps of the thigh and psoas muscles.

Bar grip options and types of traction itself

There are three grip options: forward, reverse and multidirectional (combined). It does not matter which grip to perform the exercise. The only thing: in traction, a different grip is unacceptable, since with it the spine is twisted.

There are several types of rod thrust: standard, Romanian on straight legs and thrust on the Smith installation. There is also traction using dumbbells, but we will not consider it in this material.

Barbell Deadlift Technique

Classic exercise with bent knees

1. Starting position: the body is straight, only the lower back is bent, the shoulder blades are brought together, the legs are slightly bent shoulder-width apart.
2. Take the barbell with straight arms, lift it up. It is important that the distance between the body and the bar is minimal.
3. Slowly lower the bar, pushing your pelvis back, do not straighten your lower back.
4. In the lowered position, there should be a tremor in the legs, after a short delay (a couple of seconds), raise the projectile again.

If you want to load the muscles more, then reduce the distance between the feet. The grip of the bar is at shoulder level.

Romanian deadlift on straight legs

The main difference between this exercise and the classic one is that the load is mainly experienced by the muscles of the thighs and buttocks. This pull is ideal for girls, as the bar only goes down to the shin.

The execution technique is similar to the above. Lowering the projectile to the middle part of the lower leg does not exert a large load on the back, due to which damage to the spine is excluded.

Deadlift on the Smith Machine

For beginners, it is better to master the exercise on the simulator so as not to damage your back. The Smith set has special hooks and elements that allow you to hone the technique.

The only rule is to make sure dorsal muscles were tense, otherwise there would be no benefit from training.

Smith simulator

Rookie Mistakes

• Often, beginners bend not only the lower back, but the entire back with shoulders. This is a gross mistake that does not allow you to pump muscles in a quality manner.
• You can not change the position of the legs while lifting or lowering the bar, and tear off the feet from the floor.
• It is forbidden to push the projectile up with your knees.
• It is necessary to lower the bar to the floor in the classic version, so that the shoulders end up at the level of the buttocks (the body is parallel to the floor).
• If the muscles of the back and arms are tired faster than the gluteal and femoral ones, it means that the traction technique is broken.

• Most importantly, before training, do a warm-up to avoid injury. Give a small load to the back, hips, calf muscles and hamstrings.
• Raise and lower the boom as smoothly as possible.
• The first lessons are limited to low weight, no need to set records.
• After the exercise, stretch the muscles of the legs so that the biceps and triceps of the thighs grow faster.
• For classes, choose shoes with flat soles.
• Perform the exercise 10-15 times in three sets. Over time (after a couple of months), you can increase the load.
• Barbell rows can replace women with other exercises that are less effective.

Exercises That Can Replace Barbell Deadlifts

• If you need to load the hips, then you can resort to deadlift, bending the legs while lying on the simulator, or bending forward with weights.
• The muscles of the buttocks will work out a deep squat, lifting the pelvis in a prone position, or moving the leg back with dumbbells.
• The above exercises also work the spinal muscles, the back can also be strengthened by hyperextension.