The harder the exercise, the more beneficial! No questions asked here. What happens? Will the heaviest exercise be better than others to increase mass? Exactly! Feel free to choose a deadlift!

When bodybuilders are professionals When asked to name the most effective exercise, everyone unanimously names a “foreign” movement from the arsenal of powerlifters: the deadlift. If you go further, 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 deadlift so passionately. All exercises in bodybuilding have a replacement. The same squats can be replaced with a leg press, and the bench press can be replaced with a dumbbell press. It’s just that there’s nothing to replace the dead weight with. There is no other exercise that simultaneously pumps the legs and back - the main muscle groups of the human body, and equally effectively. However, what's the point of calling for deadlifts? In the wrong hands, a barbell will do more harm than good. And all because the deadlift is truly a foreign exercise for us bodybuilders. However, everyone who has mastered it says that they were born again in our sport...

STAINING: BASICS

Deadlifts must be performed according to the rules. This will make the exercise truly effective and protect you from injury.

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

POWER BELT. When you deadlift for 6-8 reps, you don't need to wear a weightlifting belt. Contrary to popular belief, the belt does not insure against injury, but only facilitates the work of the lower back muscles, removing part of the load from them. More precisely, it redistributes the load, shifting it to the press. Such an imbalance only causes harm. The lower back and abdominal muscles should naturally share the weight of the barbell. In the process of performing the deadlift, coordination between them increases. As a result, you get a powerful muscular waist corset.

Brush strength. The first warm-up sets will tire your wrists, so you may not be able to hold the critical weight barbell. Nevertheless, we must try. Try covering your palms with chalk. And only if sitting down did not help, put on gymnastic belts.

BARBELL. Always put locks on the ends of the bar! One of the extreme pancakes may well “move away” from its fellows by a couple of centimeters. According to the law of leverage, this will mean increasing the weight at one end of the bar, i.e. risk of injury.

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

ANATOMY OF THE DEADLIFT

LARGE GUTTEUS MUSCLES straighten the hip joints when rising from a squat

LARGE ROUND MUSCLES help the latissimus muscles stabilize the position of the arms during lifting

LATISM MUSCLES stabilize the position of the arms, bringing them to the body at the end point of the lift

BICEPS straighten the knee joints, helping to rise or squat

TOP TRAPEZIUS Helps stabilize the head and shoulder girdle MIDDLE OF TRAPEZIOS helps stabilize the shoulder girdle, participates in the rotation of the shoulder blades RHOMBID MUSCLES assist the trapezius and stabilize the shoulder girdle, participate in the rotation of the shoulder blades MUSCLES - RECTIFIERS OF THE SPINE straighten the torso in the final phase of lifting LATERAL WIDE MUSCLES assist in knee extension SEMITENDONUS MUSCLES SEMIMEMBRANOSUS MUSCLES help the hamstrings straighten the knee joints

The 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 the biceps and chest. And no one will explain to the guys that without a strong back and legs, you can’t have big biceps. In fact, you can’t pump up your biceps with funny exercises like machine lifts. You need a heavy base like standing biceps curls. Well, what kind of standing ups are there when the legs and back have no strength? At 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 with a crane that has a heavy load at the end of the boom. This load would have overturned the crane long ago, but there is no counterweight at the base of the crane. If you have thick, swinging legs and a powerful layer of muscles on your back, then you have acquired a worthy counterweight. Even a 70 kg barbell won’t knock you over. But if you haven’t gained the fundamental mass, so to speak, haven’t built the foundation, then you won’t even be able to maintain 30 kg. Moreover, naive beginners imagine that their biceps lack strength, but in reality 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, it’s not only easy to pump up your biceps, but also your triceps and deltoids. After all, most exercises have to be done in a standing position. As for the sitting position, powerful legs and a strong back are trump cards here too. Because it would be better to stabilize the body. If anyone thinks that the synonym for “stabilization” is the word “immobility,” then they are mistaken. It's not just immobility that matters. The main thing is that a swung back becomes a strong support for the shoulder girdle, or more correctly, the shoulder joints. Therefore, the muscles “tied” to these joints can demonstrate a purer and more powerful effort. The legs have the same function. They rest against the floor so as not to squirm on the bench while sitting and lying down. In this sense, without a powerful back and the same legs, there will be no champion pecs. The bench press, like no other exercise, requires rigid stabilization of the shoulder girdle and the entire body on the bench. Yes, and the laws of physics matter. If you yourself weigh less than 100 kg, then 150 kg in the bench press will never be possible for you. Well, which muscles accumulate the majority of body weight? Right! Legs and back!

Deadlift- this is just that unique exercise that pumps both legs and back in one fell swoop. There are no other exercises like this in the world. So, deadlifting directly leads the bodybuilder to the main goal - a large mass of fundamental muscle groups.

When scientists began to study deadlifts, they were greatly 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 deadlifting causes an unprecedentedly large release of anabolic hormones - testosterone and growth hormone. This seems to be the main miracle of this unique exercise. It turns out that deadlifting grows not only your back and legs, but also your entire muscles!

A LITTLE KINESIOLOGY

For the sake of truth, it is necessary to clarify that deadlifts load not only the legs and back. If we describe it in terms of kinesiology, it turns out that a bodybuilder, performing a deadlift, simultaneously does 8 exercises at once! Here's the list: leg presses, back extensions, leg curls, abdominal crunches, wrist curls, calf raises, straight-arm rows, and shrugs!

The deadlift seems to be a 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 completely different. When you bench press a barbell or come up from a deep squat, your pecs and quads are pre-stretched. According to the laws of physiology, such stretching at the start helps the muscles contract more strongly. As for the deadlift, preliminary stretching of the working muscles is impossible. Physiology no longer helps, and you lift the barbell only by the strength of your character!

WHAT'S BEHIND US?

Strength professionals consider squats to be the most difficult exercise. After all, nothing helps the legs here. The back helps the legs in the deadlift. This means the exercise is easier. For bodybuilders the opposite is true. Deadlifts, unlike squats, require coordinated muscle coordination. But bodybuilders are not trained in this. Most bodybuilding exercises target one muscle or muscle group. By definition, no coordination is required. This is what lets us down. Mastering the deadlift makes it doubly difficult for bodybuilders.

An outstanding powerlifter and record holder with a scientific degree, David Sandler today teaches physical education at one of the major American universities. He says that it is most difficult to teach lifting to students who already have pumping experience behind them: “Many have no coordination skills at all. They extend their legs as they rise from a squat, but still keep their torso inclined. Having fully straightened their legs, they begin to straighten their torso. Meanwhile, both movements must be done simultaneously. Another common mistake is different speed of joint extension. The student straightens the hip joints too quickly, but slowly straightens the knee joints. I never tire of repeating that extension of all joints, hip, knee and ankle, should occur synchronously at the same pace. The simultaneous straightening of the joints means that the leg extensor muscles also act in concert. As a result, the simultaneous contraction of different muscles merges into one powerful effort. If the muscles contract unevenly, then the total effort, of course, becomes less. It's like a tug of war. To win, all team members must pull the rope at the same time. The same thing with simultaneous straightening of the legs and straightening of the back. The contractile impulse of the strongest muscles of the body must be summed up. As a result, the total force applied to the bar becomes incredibly large. That’s why the deadlift records are so great.”

Sandler advises bodybuilders to learn deadlifts in the same way as complex steps are learned in ballet, i.e. method of endless repetition. And only after the correct technique has become an automatic skill can you begin to add weight. Moreover, this needs to be done wisely. If the bar is overloaded, the athlete loses control of the technique.

NO OPTIONS!

If you have had a lower back injury, you should not do deadlifts. And none of the deadlift options 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 bends, and only then encroach on deadlifts.

All exercise options require the fulfillment of fundamental conditions. First: straight back. Second: the barbell needs to be “rolled” over your own legs. The closer the bar is to the body, the lower the risk of injury. Sliding the bar along your shins is painful. Sandler advises doing like powerlifters. Wear high wool socks or bandage your shins and knees.

The deadlift is the best tool for pumping up total body mass. The exercise is included in the training programs of all professionals without exception. Are you doing deadlifts? The answer to this question is a true 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 significance of this exercise. Well, now that the question is clear, go do the deadlift. Right now!

STANDING: DO IT RIGHT The main condition for a record in the deadlift is this: you must take the correct starting position. This means that each of the working muscles will be in a convenient anatomical position that will allow it to exert the most powerful contractile force. FOOT POSITION Place your feet slightly narrower than your shoulders. The socks can be turned outward a little. If, for good reasons, you place your feet wider (to strengthen your stance), you will only harm yourself. The rise from a squat is done with the strength of the quadriceps. These muscles exert maximum force when the feet are close together. You won’t be able to place them very tightly, otherwise your balance will suffer. A stance narrower than the shoulders is a compromise between stability and an “advantageous” foot position. Next you need to roll the barbell close to you. The bar should be above the instep of your feet and almost touching your ankles. BODY POSITION Before starting, you need to lower yourself into a deep squat position with your knee joints bent at an angle of 45 degrees. The chest should be filled with a deep breath, and the shoulders should be turned back. The press should be statically tense. GRAB The grip should be extremely symmetrical relative to the center of the bar. You need to grab the bar with a shoulder-width grip, not narrower. Otherwise, when rising 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 an overhand grip, the other with a reverse grip. A different grip enhances the power of the body's muscular effort. One hand is stronger than the other. So, a strong hand should take the bar with a reverse grip. You can also try the “powerlifter’s grip.” You grab the bar with an overhand grip, place your thumb under the bar, and then wrap your palms around it from above, or rather, squeeze it tightly. A kind of “lock” is formed, which replaces wrist straps for powerlifters. A similar technique is used for the reverse grip. STRAIGHT BACK Before starting the deadlift, take a deep breath and square your shoulders. This will help you keep your back straight. Why can’t you round your back when doing deadlifts? 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 problem in this, but when you have a 100-kilogram barbell in your hands, the edges of the vertebrae rest against each other with enormous force and therefore crack, crumble and can even squeeze out the intervertebral “lining” - the cartilage disc. To prevent this from happening, keep your back absolutely straight, then the vertebrae will line up in a safe straight line. CONCENTRATION Deadlifts require extreme concentration. After all, the exercise has a complex technique. Compliance with technical rules guarantees a high strength result; deviation from them threatens injury. Concentrate extremely hard on each rep. Do not play in public under any circumstances! You will think about the reactions of others and completely forget about the technique. Everything could 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, your trapezius will stretch. They will lose strength and will not be able to stabilize the shoulder girdle.

STANDING: STEP BY STEP

1 INHALE Just before you start lifting the barbell, take a deep breath. The rib cage of the chest will straighten out, gain rigidity and become a reliable support for the spine. Skeletal strength guarantees maximum muscle contraction power. 2 GRIF At the start and during the movement you need to keep the bar as close to your body as possible. In other words, your barbell should actually slide over your shins and then over your thighs. This will mean that the bar moves as close as possible to the center of gravity of the body. This trajectory is most “beneficial” for our muscles. 3 START This is the most difficult phase of the exercise, and here are the typical mistakes: 1) The athlete starts the movement with his back. First, he jerks his body back, and only then begins to straighten his legs; 2) The athlete first makes a jerking movement with the pelvis, and only then begins to straighten the body. Which is correct? Imagine that someone took your head and smoothly pulled you up. This movement will result in simultaneous extension of the hip, knee and ankle joints. Did you understand? I start the upward movement of the head and pelvis at the same time! In this case, all joints of the legs, including the hip joints, are simultaneously straightened. 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 have gone up, but the knees are lagging behind, the quadriceps are tired and do not provide a powerful extension force. Don't try to fix anything. Throwing the barbell? Fear crooked technology like fire. You may suffer 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 their knees, psychologically relax and forget about their back. She loses tone and the straight athlete freezes with the barbell, slouching heavily. Without thinking about proper technique, he lowers the barbell with a round back. 6 TEMPO You need to learn the movement with light weight. When you bring the correct deadlift technique to automaticity, start adding weight. This requires outside control. The muscles are unevenly developed, so the new weight may be too much for some of them, and the technique will be impaired again. When you get to a solid weight, rise out of the squat with a powerful, dynamic movement. 7 EXHALE As soon as you lower the barbell to the floor, begin to breathe intensely. 8 TOP POSITION Stand straight, but do not lock your knees. Keep them slightly bent. Do not tilt your body backwards under any circumstances! This is a surefire path to lower back injury! Keeping your shoulders turned and your back straight, take 1-3 quick breaths, hold your breath and lower the barbell to the floor. 9 ALL TOGETHER Again, the hip, knee and ankle joints should bend simultaneously. If one of the joints is late, the others will take on the weight of the barbell. This is exactly how illiterate athletes ruin their knees with deadlifts. 10 THE WAY HOME You cannot allow yourself to submit to the barbell on the way back and let it carry you along with its weight. The technique of lowering the barbell should copy its lifting with mirror precision, but only in the reverse order. Resist gravity as hard as you can. Lower the bar slowly and under control! 11 FEET Lift the barbell in a vertical plane that passes 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 move the bar forward, your heels will lift off the floor and your toes will take the entire load. To stand up, you will have to lean 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 bar to the floor, but do not remove your hands from the bar. Double-check the correctness of the starting position and start a new repetition.

STANDING: OPTIONS

ROMANIAN STANOVAYA This type of deadlift puts more stress on the muscles of the back of the thigh and buttocks than the classic deadlift. Moreover, the glutes work even more here than in straight-legged deadlifts! DO IT RIGHT! There is no need to sit in a deep squat here. Lowering the bar is carried out by moving the pelvis back and simultaneously bending the body. So, inhale powerfully and slowly bend over, keeping the barbell as close to your legs as possible. Move your pelvis back as you bend your body. Stop when the bar is in the middle of your shins and your body is almost parallel to the floor. Straighten up, pushing 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 shins. If you try to lower the bar by bending your knees, the load will leave the hamstrings. When performing the Romanian deadlift, you need to keep your back extremely straight.

In the lower position, do not hold the barbell suspended, let it sit firmly on the floor.

STANDING IN A FRAME This device is present in all serious clubs. If a regular barbell requires good balance, learning the correct technique and tears the skin on your shins to blood, then the frame is free from all these shortcomings. Moreover, it is indispensable for those who have injured their lower back in the past. The frame significantly reduces the load on your back. The frame is much more effective than the barbell, since it allows you to demonstrate animal-like muscular effort, forgetting about balance and the subtleties of technique. The frame has no competition in pumping up strength and mass in the legs. DO IT RIGHT! The frame itself sets you up for the correct technique. The reason is that the frame, unlike the barbell, already at the start provides ideal weight distribution. All that remains is to straighten up, taking care of a straight back. NOTES Instead of 25 kg pancakes, use 15 or even 10 kg pancakes. This will allow you to go lower into your squat. STANDING UP without photo This type of deadlift is performed in a power rack with supports. The repetitions are partial because they cover only the upper third or half of the movement. The supports are placed just below the middle of the thighs or at the height of the knees. This option does not require a squat rise and only includes the finishing phase when the athlete pulls the barbell with the strength of his back. Since the amplitude is limited, the working weight increases many times over. As a result, the power of the core muscles grows rapidly. DO IT RIGHT! Since the goal of the exercise is maximum strength results, only a different grip is used here. The weight is huge, so don’t forget about your back - keep it straight. Do not try to tilt your body back in the top position! NOTES Make the exercise work for your legs too. At the top point, feel the most powerful static contraction of the buttocks and hamstrings. Try to contract the muscles even more!

SUMO DEADLIFT This exotic type of traction has great advantages. It targets the inner thigh muscles in a way that no other form of deadlift does. In addition, the sumo deadlift forces the deep muscles of the posterior thigh, semitendinosus and semimembranosus, to work. Even squats can't give them a decent workout! At the same time, the buttocks and lower back muscles work perfectly. DO IT RIGHT! You need to spread your legs 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 you have knee pain, replace squats with sumo deadlifts on leg day. The effect is almost the same. In this version, deadlifts do not set strength records, so periodically change the order of different grips. Despite the fact that one hand is stronger, regularly make the other hand lead (reverse grip). This will help you equalize the strength of both hands

STRAIGHT LEG DEADLIFT This type of traction is designed to specifically develop the muscles of the back of the thighs and buttocks. Since the legs are straight, the quadriceps are practically inactive. You pull the barbell up with the strength of your back muscles, and at the same time they are powerfully assisted by the muscles of the back of your legs. DO IT RIGHT! Begin the row by holding the barbell near 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 place a barbell in front of them on the end of a gymnastics bench. After each repetition, they return the barbell to the bench and take a breath. The barbell does not need to be suspended and this, they say, allows you to add weight. However, no one needs records here. The more the barbell weighs in this type of deadlift, the higher the risk of injury, that’s all. NOTES The exercise requires special care. At the first sign of discomfort, drop the barbell to the floor.

MUSCLE & FITNESS №5 2008

Hello again! Squats take first place in the formation of elastic buttocks and toned legs. But few people know that there is an equally effective way to strengthen the main muscle groups called “deadlift”.

So, deadlift - what muscles work and what is it?

Benefits of the Deadlift

First of all, this exercise involves the upper and lower parts of the body, strengthening the muscles of the back, buttocks and abs. There are other advantages:

• You don’t need a lot of equipment—all you need is a barbell with weights or a pair of dumbbells;
• The exercise promotes the formation of beautiful posture, helping to unconsciously but correctly hold your back (here are others);
• If you follow the technique, the exercise is absolutely safe. At the same time, you don’t need to be afraid of the barbell falling on you, as when doing bench presses or squats with a load on your shoulders;
• The exercise will teach you how to lift heavy bags correctly so as not to “break” your back;
• In the process of regular exercise, the cardiorespiratory system of the body develops, which determines overall performance.

Muscles

The deadlift strengthens and tightens a large number of muscle groups - quadriceps, back extensors and latissimus muscles, hamstrings and gluteus maximus, trapezius, shoulders and even the abs.

The explosive power of the muscles also increases, allowing you to run faster, jump further and higher, and generally show better physical results.

Picture: muscle work

Deadlift for girls

Traction is useful for girls no less than for men, helping to improve their figure. The following types are most suitable for the fair sex:

1. Classical.
2. Sumo.
3. Romanian.
4. And deadlift.

Let's consider the technique of performing each type in more detail.

Classic look

This row is the most common, developing the muscles of the buttocks, back (erector spinae) and hamstrings (hamstrings). Static load also falls on the trapezius muscle and forearms.

• Lift behind your head - as if you were reaching up behind it;
• At the peak, do not lean your body back;
• It is important to breathe correctly - inhale at the bottom, exhale at the top;
• You should rise using your knees, then your hip joints - in no case should they move simultaneously;
• The back is straight and tense throughout the entire exercise;
• For maximum glute/hamstring work, straighten your legs completely.

Now let's move directly to the technique - you need to take a straight stance with your feet shoulder-width apart (barbell in front, shins near the bar). Grasp the barbell (slightly wider than shoulder level), bend your legs with straight arms and straighten your back. Then straighten your legs, fix the position for 1 second and repeat the exercise. It is recommended to do from 10 to 16 repetitions in 3-4 approaches. Rest between them is no more than a minute.

Video (technique, preparation, etc.) – useful and short:

Romanian deadlift

It is also called the “stiff-legged deadlift,” which makes it different from the previous type:

1. A smaller distance between the legs standing on the surface.
2. Lack of a deep squat.
3. Large abduction of the pelvis back.
4. Almost straight legs.

First you need to take the barbell in your hands, and then take the starting position - grip with your hands wider than shoulder level, remove the barbell from the racks and step back, placing your feet narrower than your shoulders. Then everything is done as in the classical form. The muscles involved in this case are the lumbar back, the back of the thigh and the buttocks.

Sumo

A peculiarity of the technique when performing sumo deadlifts is the legs widely spaced at the initial stance and the knees “looking” to the sides. The shin is located perpendicular to the surface, touching the bar during the exercise.

The muscles worked during this pull are the biceps and inner thighs.

Using dumbbells

It is recommended for beginners to practice with dumbbells - stand in the basic stance with your feet shoulder-width apart, placing the weights near your feet. Raise your chin, looking straight ahead - lean forward, bending your knees slightly to pick up dumbbells. At the same time, you need to keep your back straight and tense, and your pelvis pulled back and slightly up - rise, sliding the weights along your hips.

During such training, we pump the same muscles as in the classic deadlift.

Possible mistakes

The correct technique directly affects your health, because if you do not follow it, you can seriously harm yourself:

• Do not move the barbell or dumbbells forward during the movement - you need to slide along your thighs. The result of non-compliance with this rule will be pain in the lumbar region;
• Always keep your back straight and tense, without rounding it.
• When bending over, bend your knees slightly - this will protect you from injuries in this area;
• There is no need to strain your arms and make sudden movements with them - they are only a connecting link between the body and the barbell;
• It is recommended to perform this exercise no more than once a week.

Weight is selected individually, depending on gender, age and physical fitness.

It is advisable for beginners to perform any type of deadlift under the supervision of an experienced trainer, since this exercise is considered quite difficult.

Carefully!

There are also contraindications to such loads - this is existing scoliosis in an advanced form, previous injuries to the knee joints and spinal column, as well as varicose veins.

If you do not have too serious problems with joints and bones, then training is allowed under certain conditions - small weights of weights and fastening a special athletic belt around the waist.

And don’t forget about warming up before the main load and final stretching at the end of classes, which is a prerequisite for any workout.

With this I say goodbye to you! As always, I remind you of the opportunity to subscribe to posts (we report only the best materials).

Mini Tips for Losing Weight

Reduce your portions by a third - that's what will help you lose weight! Short and to the point :)

Add more or stop? When this question arises, it’s definitely time to stop eating. This is the body giving you a signal that you will be full soon, otherwise you would not doubt it.

The deadlift is one of the most popular and effective compound movements, putting an incredible load on almost all muscle groups, but more so on the legs and back. Next, you will learn what types of this exercise exist, the technique for performing them correctly, and also, what muscles work when deadlifting.

Classic deadlift

This is the most common option with a barbell. The following muscles work:

• Gluteal
• responsible for straightening the spine
• Biceps hamstrings

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

In a half squat, grasp a bar that is mounted on the bottom pins of a rack or on the floor using a shoulder-width overhand grip. The back is straight, the gaze is directed ahead. Inhale while straining your back. Begin to rise up gradually, straightening your legs and body at the same time. After reaching the peak, slowly lower yourself to the starting position along the same path.

• When lifting, work as if something is pulling you up. The head should rise 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.
• Exhale should be done during the upward movement, after passing the most difficult section of the climb. Try to maintain a rhythm when breathing to reduce the load on the heart.
• Lifting should occur by straightening 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 injury.
• Make sure your back remains straight and tense at all times. Otherwise, there is a risk of injury to the lumbar region.
• If you want to involve your leg biceps as much as possible, try to fully straighten your legs in the upper position.
• Shoulders should be turned back.
• Do not round your back in the lumbar region.

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

• Previous injuries to the knees and spine
• Phlebeurysm
• Severe scoliosis

Teenagers should.

Romanian deadlift

Also known as "", which differs from the classical method in the following ways:

• The distance between the legs is slightly smaller
• No deep squat
• The pelvis moves back more
• Legs are almost straight

First you need to grab the barbell and then get into the starting position. When gripping, your hands are slightly wider than your shoulders. Remove the bar from the power racks and step back a little. Place your feet shoulder-width apart. The muscles that work during straight-legged deadlifts and receive the greatest load are the buttocks, hamstrings and lumbar region.

Sumo deadlift

Spread your legs wide apart, turn your toes out, squat down, knees pointing to the sides. It is necessary that the shin, located strictly perpendicular to the floor, touches the barbell during the deadlift. Which muscles work more intensely during this exercise? The emphasis on the hamstrings is greater than with the classic method, and less on the spinal erectors. The inner thighs also swing better.

Dumbbell rows

The main difference from 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. During this type of exercise, you can hold your hands with dumbbells either at your sides or in front of you.

Technique in pictures and videos

So, during 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 sensations. If you have difficulty getting up, then you still need to work on developing your legs and lower back. If you find it difficult to hold the barbell, pay attention to your hands or use a mixed grip. If difficulties arise, look for the cause and eliminate it so that you can continue to dynamically apply this exercise.

The deadlift is a basic multi-joint exercise that uses muscles of almost the entire body. From the outside it looks like lifting weights from the floor, but in fact, the process is very complex and requires a long period of practice. Deadlift is also a separate movement in strength sports and one of the disciplines of powerlifting.

The main load is taken on by the hamstrings, latissimus dorsi, and spinal extensors. The secondary one falls on the biceps of the shoulder and forearm. Depending on the technique (sumo or classic), the load shifts towards the legs and back, respectively. In addition, the muscles of the entire body are involved in movement, because any action begins with a signal from the brain and spinal cord to the center of the cortex, which sends signals to the target muscle. The press receives quite a load, since it must maintain balance in two planes at once.

The tighter your hands grip the barbell, the more weight you can pull. This is due to the phenomenon of chain impulse transmission

Example: Make a fist with your hand. The forearm is strictly responsible for performing this action, however, the more the hand is compressed, the more the forearm, biceps, triceps and even the deltoid and, partially, pectoral muscles become tense. This happens because the impulse that passes towards the hand sooner or later activates the maximum number of nerve endings there, after which the neighboring ones will begin to activate.

Advantages and disadvantages

From one point of view, the exercise perfectly develops the whole body, strength endurance, explosive power, stimulates the release of anabolic hormones and keeps joints and ligaments in order. But all these advantages are valid only for athletes who follow the technique and choose the right working weight.

Typically, injuries occur among beginners who do not follow the rules of execution and safety precautions, or who want to impress their gym mates and deliberately lift heavy weights.

What weights should I start with?

It is recommended to start with an empty bar, working out under the supervision of a trainer or an experienced gym goer. Make sure that your knees do not go beyond the line of your toes, and that your lower back is arched and maintains a static position throughout the entire movement. The general rule for all types of deadlifts: when the barbell or dumbbells pass the line of the knees, then you need to fully straighten and straighten your lower back. It is not necessary to bring your shoulder blades together at the top.

If you have a long thigh relative to your calf, only the sumo deadlift is suitable for you, because the classic setup will create favorable conditions for the development of a hernia or protrusion

Although the world knows such athletes as Konstantin Konstantinov and Mikhail Koklyaev, who lift exorbitant weights in the classics, this is only the exception that confirms the rule.

A normal indicator for a natural athlete would be to perform deadlifts with a weight of 1.2-1.5 of their own for 8 repetitions.

How many times a week should I do it?

Considering the volume of muscles that are involved in the movement and the load on the central nervous system, it is recommended to do deadlifts no more than once a week, or better yet, once every 2 weeks. If the exercise is not performed in a strength style, with weights of 40-50% of the one-repetition minimum, then it can be performed more often.

Do you need insurance and seat belts?

Deadlift equipment plays an important role. An athletic belt is a must-have attribute of the exercise, especially if you are going to set a personal record or perform a single (one-time) approach.

The belt does not protect against injuries to the spine or lower back, as it does not fit tightly to the back. Its main function is to protect the abdominal cavity from hernia and reduce intra-abdominal pressure

If an athlete hunches his back while performing, the belt will not help.

Straps or wrist straps are used when the force of the hands is not enough to hold the barbell or overcome the torque. This usually happens when working with heavy weights, in the 4-6 rep range. As for the torque, it occurs when the barbell is pulled off the floor incorrectly. To prevent it from rotating around its axis, the hands must pull it strictly vertically, and for this it must be close to the shin at the initial stage of movement.

Athletes who lean too far back, resulting in scratches from the bar on their shins, make a big mistake, shifting the load vector to an unusual direction for the musculoskeletal system, and creating a strong load on the thoracic spinal region

There is an unspoken rule: “The weight with which an athlete technically works without straps will definitely not injure his lower back.”

What to do if your back hurts?

There may be several reasons, and the consequences can be different. It is necessary to separate muscle pain that accompanies training and the recovery process, and pain in the ligaments and tendons that indicate injury. Definitely, if you experience any unpleasant sensations, it is better to consult a doctor so as not to guess on the coffee grounds. If this is not possible, you can conduct a small test. Lie on your back and try to reach your fingertips to your toes. If your lower back “shoots” or hurts, it means that you most likely have problems. You could break your back.

Warm-up

Before starting a general warm-up, it is recommended to conduct a short (5-10 minutes) cardio session to warm up the body and fill the joints with synovial fluid. Next, you should stretch all muscle groups, starting from the neck to the calves.

Approximate order:

1. Rotate your head around an axis in both directions
2. Tilt the head left and right, and then back and forth.
3. Next, stretch your pectoral muscles using arm swings. Place your arms bent at the elbows at chest level and swing them back, bringing your shoulder blades together.
4. Next, you need to stretch your shoulder joints by making circular movements with your arms back and forth. It is highly not recommended to perform versatile swings, as this can cause a pinched nerve.
5. Place your arms in a “P” shape so that your elbows and trapezius are in line, and rotate your elbow joint, simulating fans.
6. Place your arms bent at the elbows at chest level and perform several rotations of the body in different directions. A crunch in the spine or lower back is normal.
7. Place your hands on your waist and perform several rotations of your pelvis clockwise and counterclockwise.
8. Bend forward. You need to try to reach the floor with your fingertips.
9. Squats. Hands in front of you or on your chest. Squat 10-15 times at a slow pace.
10. Caviar. Place your toe at one point and rotate your leg relative to it.

Deadlift technique

Before starting the exercise, it is mandatory to warm up with an empty bar. The body and brain must prepare for movement. After completing an empty bar approach, load the barbell with a weight equal to 50% of the working weight. If at this stage you feel that the weight is heavy, this is a sign that you

• have not fully recovered from the last workout;
• incorrectly selected working weight;
• fell into a state of overtraining, in which the central nervous system cannot mobilize all the body’s forces

Location

When you have already warmed up, come close to the apparatus, so that your legs practically touch the bar.

Make sure there is enough space and no one is nearby. The weights used in this exercise can easily injure not only the athlete, but also passers-by

If the exercise is performed classically, then the hands should be positioned at a distance slightly wider than the shoulders. If in sumo, it’s a little narrower. As for the legs, in classic they should be in the space between the arms, and in sumo they should be so wide that you can sit down with a straight lower back.

Proper weight lifting

Bend your lower back, squeeze your shoulder blades together and look forward or up. As you begin to lift the barbell, lower your butt down and lift your shoulders up.

If this is not done, then the rise of the buttocks will precede the rise of the back, and this can cause unwanted and traumatic rounding of the back. Your shoulders should be ahead of your buttocks as you rise. If your working weight causes your butt to rise before your back lifts, it may be worth reducing it.

Lowering the head down entails rounding of the cervical region, which entails rounding of the thoracic region, which entails rounding of the lower back. As a result, instead of a straight back, you get a humpback pull. Movement starts from the feet. They act as a solid support. Try to push the floor with your heels and at the same time pull the barbell towards you, raising your back up. As soon as the projectile passes your knees, straighten your lower back and stand completely straight. You can lean back a little; the center of mass of the barbell, shifted forward, will prevent you from falling on your back.

Proper lowering of weight

Lowering the weight should occur in the same way as lifting it, only in reverse “rewind”. Start the movement by moving your pelvis back, and when the bar approaches your knees, bend your legs and sit down. It is strictly forbidden to knock the barbell off the floor, as this will result in injury and property damage. The more often the impact from the floor occurs, the greater the chance that the moment of inertia will fall on a relaxed ligament that is not ready to support the weight at that moment.

Another good video with an analysis of equipment from Alexey Schroeder (watch from 3 minutes):

Basic mistakes and notes on technology

• Do not perform the exercise in sneakers with soft or springy soles. Use special shoes for deadlifting (slippers) or sneakers with uniform, hard soles. If it is not there, then it is better to train barefoot. This will evenly distribute the load on the foot and add stability.
• Different grips. This type of grip is used once, in competitions. It is not recommended to use it in everyday training, because... this can cause a curvature of the spine or injury to the arm. It is better to use a straight grip, and if necessary, straps.
• Wide or narrow (much less common) foot placement. Ideally, one foot should fit between the two legs.
• Use an athletic belt.
• Do not start the exercise by lowering the barbell down. You may injure your back. The correct position is pulling from the floor.
• Use light weights to hone your technique.
• Trying to look at the exercise in front of a mirror, the athlete begins to turn his head and gets distracted. At the same time, he makes mistakes that can lead to serious injury. Record everything on video and then adjust the technique.

Bar grip

1. Most often, a straight grip is used, as it is safe and does not cause spinal asymmetry. It can be open (when all fingers, including the thumb, are on the outside of the bar) and closed (when the thumb is inside). The advantage of this grip is its simplicity, the disadvantage is the inability to work with large weights, because the forearm will never surpass the huge array of back muscles in terms of strength.
2. A different grip is a type of fastening in which one hand is turned with the hand down and the other up. It is usually used in competitive sports or during one-time approaches, as it helps to hold huge weights without straps. It is not recommended to use it in everyday training, as it can lead to spinal curvature.
3. Lock - this grip method came to us from weightlifting. It differs from the straight one in that the middle and index fingers are not pressed against the fingerboard, but against the phalanx of the thumb, pressing it against the fingerboard. The method is comparable in effectiveness to a different grip, but high pressure can cause a fracture or crack of the phalanx.

Main types of deadlift

Classic deadlift

Suitable for people of average height, for uniform and harmonious development of all muscles of the body. The main load falls on the back muscles and biceps.

Execution scheme:

1. Come close to the barbell, position your legs so that another foot fits between your feet.
2. Squeeze the barbell tightly with your hands.
3. Stand up smoothly and confidently.

Romanian deadlift

This type of traction is performed in a shortened amplitude (from the knee to the top point). It is an auxiliary exercise for weightlifters who train the snatch. For ordinary people, it will serve as a good way to strengthen the lower back and gluteal muscles.

Execution scheme:

1. Approach the bar with your feet shoulder-width apart.
2. Firmly grip the barbell with your hands at a distance wider than shoulder height.
3. Stand up fully, maintaining a rigid lumbar position.
4. Slowly lower the bar.
5. When it drops below the knee, repeat the upward movement.

Deadlift on straight legs

Suitable for tall people, it allows you to focus on the legs and buttocks. Execution scheme:

1. Approach the barbell closely, position your legs as narrowly as possible.
2. Squeeze the barbell tightly with your hands. The wider the grip, the greater the range of movement.
3. Bend your knees slightly and maintain this angle throughout the movement.
4. Stand up smoothly and confidently until you feel the load in the hamstrings area.
5. As soon as the load has subsided, lower the bar until you can keep your lower back in the correct position. Usually, over time, the stretch will improve and you will be able to lower the barbell to the floor.

Sumo deadlift

For the most part, this is a competitive type. To see how he's slowly building muscle, look at the world's record-breaking sumo deadlifters. They do not have huge dimensions, although they show excellent strength indicators.

Execution scheme:

1. Come close to the barbell, place your legs so wide that you can sit down with a straight back.
2. Stand smoothly and confidently.
3. When the bar passes your knees, straighten your lower back and forcefully squeeze your shoulder blades together.
4. After pausing for a second, smoothly lower the barbell without allowing it to rebound.

With trap bar

Not every gym has such a rare equipment. The technique is similar to the classic deadlift, with the exception of the isometric grip. If you have a weak grip or no wrist straps, then this option is perfect.

Deadlift in Smith

Suitable for beginners and people with coordination problems. The deadlift is similar to the sumo style, since performing a classic deadlift is problematic here.

1. Approach the barbell closely, position your legs so that they touch the boundaries of the machine.
2. Squeeze the barbell tightly with your hands at a distance slightly narrower than shoulder level.
3. Pull the bar towards you and twist the bar to remove the safety.
4. Stand smoothly and confidently.
5. When the bar passes your knees, straighten your lower back and forcefully squeeze your shoulder blades together.
6. After pausing for a second, smoothly lower the barbell without allowing it to rebound.

Deadlift with dumbbells

A great look for those who work in a high-repetition mode. It allows you to place weight on the sides of the body, shift the load to the deltoids and latissimus dorsi muscles, and also develop muscle coordination.

1. Place your feet at shoulder level.
2. Firmly squeeze the dumbbells with your hands, turned at 45 degrees relative to each other.
3. Stand up smoothly and confidently.
4. When the projectiles pass your knees, straighten your lower back and forcefully squeeze your shoulder blades together.
5. After pausing for a second, smoothly lower the barbell without allowing it to rebound.

Deadlift for women

For girls, the sumo style or standing on straight legs is more suitable, which allows you to relieve stress from the back muscles and focus on the legs and buttocks.

Deadlift for Beginners

Training program

To build muscle mass, perform deadlifts once a week, on leg or back day, with a weight equal to 50-60% of your maximum effort. The optimal amount is 4 sets of 8-12 repetitions.

To increase strength, perform three times a week. Twice with a weight equal to 40-50% of the maximum, and once with a weight equal to 70-80% of the maximum. The number of approaches may vary within:

• 6 sets of 6 reps;
• 4 sets of 8 reps;
• 3 sets of 3 reps (with extreme weight).

For prevention and general health, perform this exercise with a weight not exceeding your own. Recommended load: 4 sets of 10 repetitions.

The exercise is truly legendary. Whether it’s possible to pump up without it is a matter of debate to this day. Supporters of one camp cite as examples Yuri Belkin and Yulia Shinkarenko, who have an ordinary physique, but show superhuman strength. Proponents of a different point of view respond with the question “Why did all the athletes of the golden era of bodybuilding, including Tom Platz, Roni Coleman, Arnold Schwarzenegger, perform deadlifts with impressive weights. Did they really have no idea how to train?”

Write your achievements in deadlift and your attitude towards this exercise in the comments!

The deadlift is one of the 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 main exercises in bodybuilding, which together most thoroughly works all the muscles of the human body. A distinctive feature of the deadlift is that it uses all the muscles of the body: starting with the leg muscles and ending with the abs, trapezius, shoulders and arms.

Despite the undoubted importance and effectiveness of the deadlift in the process of increasing the mass of the entire 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 exercises with multiple errors, thereby risking not only working out “idlely” - without any visible effect on the muscles, but also getting a serious back injury.

Basic principles of the exercise

Regardless of the deadlift technique, every athlete must follow the following rules:

1. Don't neglect warming up. To prepare your body for the deadlift as much as possible and get the best possible result, you should never forget about warming up before starting a workout. You need to stretch and warm up your muscles well; to do this, it will be enough to do a short run on the machine 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 of each exercise.
2. Wear a power belt. The exercise puts a tremendous load on the lumbar region, so it is vitally important not to forget about the belt, especially for novice athletes who often sin with incorrect execution technique.
3. Use rod locks. The use of special locks to secure 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 belts. This is not a requirement, as some people find it easier to do the exercise without them. But if you are a beginner and your grip strength leaves much to be desired, then belts will be an excellent solution to the problem.
5. Monitor the control technique in front of the mirror and listen to the trainer. It is better to perform any exercise when you have a mirror in front of you to see from the outside how the exercise is performed and, if necessary, make adjustments.
6. Use low-soled shoes. This is not a vital rule, but shoes like sneakers will provide much better support than sneakers with thick soles.

Types of deadlifts

Deadlifts are divided into several types, which differ in their execution techniques:

• Classical
• Romanian

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

Below we will look at each type of deadlift separately.

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

What muscles work

When performed, 3/4 of the muscles of the entire body are worked, including the extensors of the back, arms, shoulders and legs.

Correct technique

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

1. We take a position exactly above the bar, with our toes extending a little further beyond the bar, and the bar as close as possible to our feet. In this position, a maximum level of stability is created, which will prevent you from falling forward or backward during execution.
2. We place our feet shoulder-width apart and lower ourselves to the bar, keeping our back slightly arched and without bending our knees. It is at this stage that the largest number of beginners experience major problems when performing the exercise. Many of them do not understand how to lower themselves without bending their knees - to do this, you need to move your pelvis back and smoothly lower it along with your body down to the bar.
3. Once at the bottom point, you need to grab the bar with your palms so that they face the body. You only need to take it with a monkey grip - this is when four fingers cover the bar from above, and the thumb from below. Beginning athletes are not recommended to use a different grip, in which the palms of the hands face 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. We hold our breath and pull the barbell smoothly upward. Once at the top point, you can pull your shoulder blades back a little, but under no circumstances should you tilt your body back.
5. Having reached the top point, we pause for one second and descend to the bottom point along exactly the same trajectory along which we ascended.
6. It is necessary to lower the barbell smoothly without any sharp impacts on the ground, as this can injure the muscles of the back and shoulders.
7. Pay attention to the moment when the bar passes your knees. You should not lean forward, as it is easy to lose your support. To avoid this, you need to move your pelvis slightly back at the moment when the bar is at knee level, which will allow the barbell to easily pass along your knees.

Before you start doing deadlifts with weights, you need to train your technique with an empty bar. Only when the technique is perfectly developed can you begin to perform exercises with a barbell with weights.

• The most important mistake, which is also a consequence of many others, is to take too much weight. If the weight is too heavy, it is difficult to follow the correct technique and you can quickly injure your back.
• The barbell should be pulled from the floor smoothly, rather than abruptly lifting it off the floor, as this can lead to muscle strain.
• When performing a deadlift, you do not need to do the exercise until the muscles completely fail; you should stop at the stage when you have the strength for at least one more repetition.
• It is important to understand that more repetitions with a light weight are much more effective for muscle growth than several repetitions with a heavy weight, but using a cheating technique.
• Do not strain your biceps muscles while performing. The arms should remain static and completely relaxed at the elbows to avoid injury to the biceps muscle.
• After the last repetition, you should not throw the barbell suddenly to the floor, as this is fraught with back injuries due to sudden muscle relaxation.

How to replace the exercise

Despite the fact that the deadlift develops the muscles of almost the entire body and allows you to develop good muscles as quickly as possible, due to various injuries it can be problematic and even dangerous to perform. If your legs are injured, then you can use standing bends with a barbell to develop your back extensors. 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 bent legs for better support. This is the stance that powerlifters use to lift the heaviest weights, but it will be preferable not only for professional athletes, but also for beginners in the gym. This is due to the fact that technically it is simpler to perform than the classic one due to the absence of the need to arch the lower back, the muscles of which are not yet sufficiently developed in novice athletes.

This is also why sumo deadlifts will be beneficial for people with lower back injuries. But you shouldn’t expect that by removing the load from the lower back, the projectile will become much lighter, since the weight of the barbell will be transferred to the muscles of the legs and back.

What muscles work

When performing a sumo deadlift, the same muscle sections work as in the classic version, the slight differences lie only in the fact that the load on the lower back and back extensors is reduced, and the muscles of the legs and buttocks bear a noticeably greater weight.

Correct technique

Despite the fact that the exercise is considered easier to perform than the classic version, it can cause great injuries if you do not follow the correct algorithm of actions:

• Put on a power belt, hang the required number of weights on the bar and approach it at such a distance that the bar touches your shins. Spread your legs wider than your shoulders and turn your toes slightly away from your body.
• Bend your knees, bend over while keeping your back straight towards the bar, and grab the bar with an overhand grip at shoulder level.
• To create more support, tense your arms and move your pelvis back slightly.
• 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, as you exhale, slowly lower the projectile.

Basic errors during execution

• When performing any type of deadlift, the most common mistake made is rounding the back, which is unacceptable, as this can lead to injury.
• In no case should the elbows be bent while adding the biceps to the work - this is dangerous for the arm muscles, 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 simply 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 support when performing the deadlift.

How to replace the exercise

When performing sumo rows, the greatest load falls on the muscles of the hips, buttocks, back extensors and trapezius. If you need to replace the exercise, leg lunges with dumbbells, block exercise machines for leg bending and extension, squats, as well as hyperextension and shrugs with dumbbells are suitable.

Below is a table comparing the classic deadlift and sumo.

		Sumo
Muscle growth	Back muscles and erector spinae	Glutes, hamstrings, upper traps and quads
Body type	Athletes with a short torso and long arms show the best results.	Athletes with a long torso and short arms show the best results.
Fingerboard movement	The amplitude of the neck is longer	Neck amplitude is shorter
Foot position	Feet placed straight or slightly outward	The feet are in a straight line that passes through the thigh to the middle of the knee joint

This type of deadlift puts 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 leg muscles and make a smooth transition between the gluteal muscles and the hamstrings. This exercise is most often performed on the same day with all the leg muscles, since, unlike the classic version, in this type of deadlift the back is used to a minimum.

For greater stability, it is necessary to wear shoes without heels when performing the exercise so that the entire foot can become evenly supported.

Execution technique

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

• We come close to the bar so that it touches the shins. Keeping your back straight and keeping your legs straight, we lean towards the barbell and take it with a straight grip slightly wider than our shoulders.
• Having removed the barbell, we begin to slowly lower ourselves with a deep sigh, moving our pelvis slightly back.
• Having reached the bottom point, you must immediately unbend. You cannot stop at either the bottom or the top; repetitions must be continuous so that the leg muscles remain in constant tension. You should focus on your own sensations during the exercise; you should do it slowly and constantly feel the work of the gluteal muscles.

Basic runtime errors

• Bend your knees too much during the exercise. Yes, it is recommended to do the exercise with straight legs, but many people cannot do this due to the anatomical features of the body structure or insufficiently stretched leg muscles, so it is permissible to bend the knees a little, but at a minimum angle, so that there is a constant load on the gluteal muscles.
• Lifting must be done using the muscles of the legs, not the back, that is, you should push off the floor with your feet. This aspect of the exercise should be learned and best practiced with an empty bar until the technique is perfected.

What can replace the exercise?

Since with this type of deadlift the greatest emphasis is placed on the legs, the absence of this exercise can be replaced with a platform leg press and other exercise equipment that focuses on the leg muscles.

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

Despite following the rules for performing deadlifts, beginning athletes may encounter many problems. Let's look at some of them.

What to do if your back hurts a lot when doing exercises

The most common refusal to perform deadlifts is a sore back. But is this right? The issue is controversial, since if you perform the exercise with the correct technique and moderate weights, over time you can feel the strengthening of the lumbar muscles, which is extremely useful for people working in offices. But with the wrong technique, you can easily get serious back injuries.

To make the exercise easier and get rid of pain, you can perform it not at full amplitude and be sure to use a power belt. But if joint pain does not stop, then you should postpone the deadlift until you consult a doctor. It is recommended that all beginners and people with a back injury strengthen their back extensors with hyperextension and only then proceed to deadlifts.

How often should you deadlift?

The exercise belongs to the basic section, so the deadlift should be performed no more than once a week, especially considering the enormous load it places on the lower back. All areas of the muscles that the deadlift works are very easy to develop with other exercises, so there is no point in using the exercise more than once a week. If you want to greatly strengthen your 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 exercise with all responsibility, do not chase the weights, but initially develop the correct technique, then subsequently any athlete will be rewarded with significant muscle growth and improvement in strength indicators thanks to the deadlift. It’s not for nothing that the deadlift is considered one of the most effective exercises in bodybuilding and powerlifting.