Deadlift: execution technique. Classic barbell deadlift French deadlift technique

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Deadlift is an exercise that uses almost all the muscles in our body. The weight that you have to lift is the heaviest of all exercises and the response to such a load is an increase in strength and, as a result, mass.

If you want to build huge muscle mass, you can't do it without deadlifting. Your old tank tops and shirts will tear at you as you progress in this truly multi-joint exercise.

Proper Deadlift: The Ultimate Guide

Deadlift is a very energy-intensive exercise. It includes the following exercises in mechanics: leg press, hyperextension for the back muscles (lying on a fitball - the pelvis and legs are motionless, the rectus dorsi muscles work dynamically), classic hyperextension (works the hip joint, extensor muscles and biceps of the thigh), leg abduction on a glute machine, forearm training, pull-ups, shrugs and barbell curls.

Impressive! And all this in one movement. Let's figure out how to get all the benefits from this exercise and not harm yourself.

What you need to know in advance

To master the correct technique you need to be flexible enough. Pay attention to the following joints and muscles: Achilles tendons, hamstrings, glutes, and hip adductors. Spend at least a month developing flexibility, otherwise you risk learning the wrong technique, which will be very difficult to abandon later.

Make sure your back is okay. Now remember once and for all - the back is straight throughout the entire exercise, the lower back is naturally arched and maximally tense in all phases of the movement - this is an axiom. Fix the cervical spine as well. Looking forward and in front of you helps keep your spine straight. As you lower your chin, your lower back will round out. Fixation in the thoracic region is achieved by protruding the chest forward.

Straight back while performing deadlifts

In this exercise, the pace of execution is slow so that you concentrate as much as possible on the technique and do not overload your lower back with dangerous loads. This is the most demanding exercise. Take it seriously. As you progress, constantly monitor the quality of your performance and increase the weight very slowly.

Literally everyone who lifts weights in the gym or at home has heard about the benefits of the deadlift, considered a cult exercise. The effectiveness of the exercise is noticeable only if the execution technique is followed. This determines the need to know the basic (theoretical) principles of deadlift, the features and differences of its various types.

Many articles, which are presented in large numbers on the Internet, claim that deadlift is the main discipline, without which it is impossible to achieve results in pumping up certain muscles. How fair this is can be judged by a clear understanding of which muscle groups are involved in the exercise and how they work.

Deadlift is a multi-joint exercise involving lifting sports equipment such as dumbbells, barbells, and weights. It involves about seventy-five percent of the muscles, the load on which varies. Only the biceps femoris muscle, extensors (long muscles) of the back, and buttocks are actively affected. The load on the forearm, abs, biceps, triceps and quadriceps, latissimus and calf muscles is exclusively static.

Execution technique

To accept the starting position:

1. They stand close to the bar;
2. The feet are placed parallel to shoulder width so that they protrude beyond the bar;
3. The back is straightened, the shoulder blades are brought together, the gaze is raised upward;
4. Keeping your back straight, bend your legs;
5. Take the bar with a straight grip, placing your hands slightly wider than your shoulders.

When the starting position is accepted:

1. Take a deep breath;
2. As you exhale, they begin to very smoothly lift the barbell, simultaneously straightening their legs and torso;
3. Lower the barbell back with the same smooth movement, moving the bar strictly vertically, making sure there is no displacement along the shins, without spreading the shoulder blades, without bending the back;
4. When the bar crosses the knees, they squat and touch the weights to the floor.

In one approach, provided that the deadlift is performed perfectly, it is recommended to perform six to eight repetitions. You should not “chase” the quantity, since the key to the effectiveness of the exercise is its correct execution. Everything else is secondary.

When performing the exercise you cannot:

• round your back;
• make sudden movements and jerks.

You can keep your back straight only when the correct weight is taken. If your back is rounded, you need to reduce the load. To avoid injury, it is recommended to perform deadlifts using a special belt.

For beginner athletes and girls, it is better to start deadlifting with dumbbells rather than a barbell. The advantage of this exercise is the light weight of the dumbbells and the distribution of the center of gravity, since the sports equipment is held at the sides. The requirements for the execution technique, regardless of the projectile, remain unchanged.

Main types of deadlift

There are four types of deadlift:

1. Weightlifting, which is called classical;
2. "Sumo" or elevator room;
3. Romanian, called “dead”;
4. With the trap bar raised.

Each design option has its own characteristics and differences from other types of traction.

Performed with feet shoulder-width apart, it is ideal for those working on building an athletic, beautiful physique. The technique allows you to maximally work out all the muscles involved in the exercise, promotes growth and increase in their volume.

In extreme strength and triathlon (powerlifting), the usual deadlift - classical - is the main discipline. Those involved in bodybuilding and fitness include exercise in training to develop various muscle groups of the back.

Ideal for powerlifting athletes. The “lifter” technique involves standing with your legs wide apart. Due to this, there is a significant reduction in the amplitude of movement. This allows the athlete to lift the maximum possible weight.

Performed with straight or slightly bent knees. The position of the knee joints is determined by the anatomical characteristics of the athlete performing the deadlift. The features of the stance while lifting weights allow you to make the Romanian deadlift more targeted than the classic one.

It is aimed at working the back of the thigh, and the load on the long back muscles is significantly reduced. In fitness and bodybuilding, “dead” deadlifts are included in training for working out the hamstrings.

Heavy lifters and powerlifters do not include the exercise in their training. This is due to the fact that a stance with legs straight or slightly bent at the knees does not allow you to lift the maximum weight.

With trap bar

A special feature of this type of deadlift is the use of a trap bar. It has a neck in the shape of a hexagonal frame on which the handles are located parallel. This type of barbell is ideal for those involved in bodybuilding or fitness.

A trap bar is safer than a sports equipment with a straight bar. Its use minimizes the load on the lumbar region. An exercise with a trap bar can be an excellent replacement for classic squats if, due to injuries, it is not possible to squat with a regular barbell on your shoulders.

Deadlifts with a trap bar are not suitable for strength athletes. It is not advisable to include it in training. In competitions, deadlifts are performed with a classic barbell that has a straight bar.

There are three types of grip:

1. "straight";
2. "different grip";
3. "lock" or "weightlifter".

The first is widely used by amateurs and beginners. Placing your hands at a distance equal to shoulder width allows you to place maximum load on the forearm muscles and train the strength of your grip. The downside is that it is difficult to hold a lot of weight. To avoid unclenching their hands, athletes resort to the use of special auxiliary equipment, which includes various grips, including straps for deadlifts.

The mixed type of grip or “multiple grip” differs from others in the position of the hands. One palm is directed towards you, the other - away from you. This hand position greatly reduces the likelihood that the bar will slip out of your hands while lifting the barbell. The mixed grip is most often used by professionals who lift heavy weights. Performing a “different grip” requires special care. The resulting torque negatively affects the spine.

The main feature of the “lock” is the position of the thumb. It is clamped between the other fingers and is located directly on the fingerboard, acting as a kind of strap, eliminating the need to use auxiliary equipment. The disadvantage of the “weightlifter” grip is the pain experienced by the athlete while lifting the barbell. This is the reason why the “lock” is used quite rarely.

Deadlift value

For security forces, exercise is an integral part of training. For those who work on building an athletic body, its role is overrated. This is confirmed by the fact that it is impossible to achieve a spectacular look for the back without targeted work on the latissimus (major) muscles. When performing barbell rows from a standing position, they experience exclusively static, but not active load.

Bent-over barbell rows and wide pull-ups give a completely different effect. Both exercises are aimed at “building up” the thickness and width of the back. Bent over rows also place a high static load on the back extensors. The classic deadlift should be considered an auxiliary, but not the main exercise for a bodybuilder.

A full-fledged training for working the back muscles must include rowing and bent-over barbell pull-ups. The deadlift should be performed only after working the latissimus muscles. The degree of load exerted by the deadlift, if you focus on performing only this exercise, taking it as the main one, will not be enough. This will not achieve the main goal for every bodybuilder - to have an impressive back.

Deadlift is one of the most effective, but at the same time one of the most traumatic exercises performed in the gym. Proper execution of it leads to an increase in strength and muscle mass. Whereas mistakes can lead to undesirable consequences. There are different variations of the deadlift technique that provide a good load on different muscle groups. This complex best trains the muscles of the back and legs, as well as the arms, abs and neck. Different variations of the technique help to “work” the desired muscle groups to the fullest.

The main options for performing this deadlift exercise are:

• classic deadlift;
• “dead lift” or dead lift;
• sumo deadlift;
• “Romanian” deadlift, or deadlift with straight legs;
• deadlift with dumbbells.

How to do deadlift correctly?

It is imperative not to forget that in this case almost all muscle groups of the body are developed and a very powerful tension occurs on the entire body as a whole.

If compared with analogues of other exercises, then performing an approach in a deadlift complex is equivalent to the following exercises: stretching and bending the leg on a machine, hyperextension of the rectus muscles of the back, shrugs, pull-ups, leg abduction on a pull-up machine, trapezius training, barbell lifting and forearm training.

Classic deadlifts are performed using a barbell. The correct technique for performing it makes it possible to avoid injuries and sprains. It must be remembered that loading with heavy weight from the very beginning of training is extremely undesirable and will not lead to the desired results.

Deadlift technique

Technique:

• Let's place our legs slightly narrower than shoulder width, with our feet parallel.
• We grab the bar shoulder-width apart, with our toes slightly pointed outward. The barbell is raised so that the bar slides along the shin. Straighten up, bend at the waist.
• Your position is crouched in front of the barbell, your back is tilted slightly forward, but at the same time maximally extended in the lumbar region. The thoracic region is also extended.
• Leaving your back in an unbreakable position, we pull the barbell up, putting stress on your legs.

If you want to do an exercise with a load on your back, then you need to slightly lift and pull your pelvis back from a fully squatting position. Now make the lifting movement of the barbell using the strength of your back muscles. It is necessary to pull it off the floor and at the same time fully straighten. Do not bend your back while moving! If your knees interfere with lifting the barbell, it is advisable to slightly tilt your body forward. If your lower back does not allow you to lift the bar from the floor, you can install it on plates.

• We keep our back straight and maintain a deflection in the lower back, lean forward, bending our legs slightly, and move our pelvis back. We take the barbell with a different grip slightly wider than shoulder width.
• We inhale and hold our breath, then we tense up, and with the force of our legs we remove the barbell from the platform, then we continue to “pull” with our backs. When we have passed the heaviest part of the amplitude, we exhale.
• Having reached the top point of the amplitude, we pause for a second, then slowly lower the barbell onto the plates or platform, while taking a deep breath. We perform the planned number of repetitions. Deadlifts are often performed in five sets of five to eight reps each.

To strengthen your grip, you need to “hang” on the horizontal bar after performing a deadlift.

Deadlift technique video

• You need to make sure that your back does not round while performing power pulls, otherwise this may lead to a spinal injury. When your back rounds, you need to stop and lose weight.
• The barbell should move as close to the legs as possible - this will help reduce the load on the spine. Never do deadlifts if you have an injured back or a herniated disc.
• Be consistent, do not make sudden movements and do not throw the barbell, slowly lower and raise the weight. Sudden removal of the load can severely impact the back muscles, elbows or shoulders. It is likely that you will not feel anything at first, and the injury will appear after a couple of days.
• Your gaze should be straight ahead or slightly higher, and do not lower your chin while performing the deadlift.
• When lifting, as well as lowering the barbell, it is forbidden to transfer your body weight to your toes - the bar will slip forward from your legs, and you may get injured.
• You should avoid forceful traction “bouncing” from the floor surface. This will make your work much easier and speed through the most critical point of execution. The essence of this training will then completely disappear. This can lead to asymmetrical lifting of the weight and uneven load on the body, which can lead to serious spinal injuries.
• You shouldn't do reps on powerlifts "to failure." There should be no unwanted forcing or unnecessary repetitions. In such a serious complex, such experiments are completely undesirable.
• You shouldn't deadlift when your lower back muscles are sore from your last workout, and not too bad. Rest and wait for the muscle pain to subside.
• Sometimes when lifting a lot of weight, your blood pressure jumps a lot. In this case, it is advisable to tighten the headband tightly. It is preferable to use an elastic bandage so that pressure changes are felt less acutely.
• If necessary, you can use a weight belt to stabilize your back.
• If your grip is still weak and you are afraid that the bar may slip out, use wrist straps when performing deadlifts.
• Perform the exercise in shoes with thin soles or on bare feet.
• Apply chalk or magnesium to your hands, preferably before each approach.
• It is better to select the starting weight so that you can perform the exercise about fifteen times.

Deadlift for girls

Despite the nuance that the deadlift is a rather heavy, and at first glance, a purely masculine exercise, at the same time it is a universal complex. It works a huge number of muscles, requiring a minimum of equipment.

In a less weighted version, without taking on particularly large loads, this complex is very good for girls.

Proper execution of deadlifts will make it possible to build muscle mass, which will make the body more attractive, elastic and athletic. A developed muscular system burns a lot of calories, and this is extremely important for those who simply cannot live without sweets, but at the same time, monitor their weight. It is preferable to do deadlifts first with an instructor. But for those who like to exercise their body at home, it is recommended that you become fully familiar with the technique, and preferably, watch the training videos. Because the deadlift is a fairly serious exercise, and performing it incorrectly can often lead to injury.

When performing a deadlift, the muscles of the buttocks, loved by many girls, are used, namely its middle and large part. Then the leg muscles, namely the quadriceps or quadriceps, which move the hips, as well as all the biceps of the thighs. In addition to the above, the work includes the rectus and oblique abdominal muscles, and the back muscle, which protects and supports the spine.

Deadlift is recommended for girls who want to give their body an impeccable appearance and make it even more attractive. Unlike men, girls will be suitable for shells that are not heavy at all, from a light weight category. By performing deadlifts using a dumbbell weighing somewhere around 12-15 kg, girls will perfectly load their muscles, make beautiful posture and bring the shape of their legs, chest and buttocks to absolute perfection.

Pay special attention to your posture. The back, while performing this sports task, must be perfectly straight. Throughout the exercise, you need to keep your legs slightly bent and only at the end of the exercise you need to straighten them.

If your gaze is always forward, this will allow you to easily keep your back straight. After all, a straight, level back is the key to correct deadlifting.

You should feel the load on your muscles. Don’t do the exercise thoughtlessly, concentrate on the muscles of your legs and buttocks, imagine their contraction. This is what will really allow you to carry out the exercise more efficiently.

Deadlift with dumbbells for girls

You need to stand up straight, place your feet slightly wider than your shoulders. Grab the barbell with your hands. Its weight should not be too huge, from 12 to 15 kg (if you do not claim world records). Now we bend down, not forgetting to maintain a firm posture and look “only forward.” It is necessary to bend down to the point where the bar is located at a level slightly below the knees. Remember that you need to slightly bend your knees. Now let's return to the starting position.

Mistakes that often occur when performing deadlifts with straight legs:

• Strong lowering of the pelvis downwards, or the so-called “squat”. You need to remember that when performing a deadlift, your hip area should only move back - in no way up or down, but only back! In any position, when performing a powerlift, your pelvis should be an extension of your back.
• Your toes lift off the floor as you place your full weight and, naturally, the stress on your heels. This is a serious mistake that you simply must fight.

When performing a deadlift, you only need to stand on your full foot.

A very good exercise for girls is the deadlift with dumbbells. If you don’t have a barbell lying around at home, but you do have dumbbells, then you can do deadlifts without any problems. To perform this exercise, get into the starting position, take dumbbells in your hands, lean forward a little, and bend your legs slightly at the knees. After this, lower the dumbbell to a point a few centimeters (5-6 is enough) below the knees, and then return to the starting position. It is recommended to perform deadlifts with dumbbells 3-3 times a week along with other exercises to maintain shape.

Deadlifts with dumbbells can also be performed by men - its advantage lies in the placement of the dumbbells on the sides of the legs, which, of course, will level your center of gravity. Besides this, this is simply an excellent set of exercises for beginners.

Deadlift Standards

If we are talking about big-time sports, then today there are grade standards for deadlift:

World record deadlift

As in all sports, among the world-ranked stars there are their own record holders. Let’s say the world record in powerlifting belongs to Benedikt Magnusson - 460 kg without equipment, Andy Bolton “took” 457.5 kg using equipment, Konstantin Konstantinov as much as 430 kg using equipment, and Mikhail Koklyaev - 415 kg without using equipment. All record holders perform classic deadlifts.

Hi all! You can say it's done! I have been planning for so long and deliberately put off writing a mini-encyclopedia on the best exercise in iron sports, the name of which is the deadlift. I have always wanted to write a high-quality and most detailed article on the “bed”, and today it appears before you. We will talk about a lot: about the biomechanics of movement, about the types and techniques of performing deadlifts, features of execution and, of course, mistakes.

In general, the material will be very rich, voluminous and interesting. After reading the article, you will simply become a guru in matters of this strength exercise. Intrigued?...then let's go.

What is a deadlift? Theoretical basis.

Many have probably already wondered why I decided to write such a mini “War and Peace” on deadlifting? I answer. Firstly, this is the most developing exercise in iron sports, just think about it, it involves about 75% muscles of our entire body at once. Those. even if you are the skinniest scumbag (and most newbies are like that, and there’s nothing wrong with that), then, having learned how to do a deadlift correctly, you will, at a minimum, easily get rid of this honorary title :). Therefore, knowing what and how to do it is important.

So, we’ve mastered the introduction, now let’s move on to the content.

Anatomical atlas

I think many of you remember the article in which we talked about the three basic exercises of the bodybuilding discipline. We also looked at the deadlift there, but superficially and just for show (damn, I burned myself :)). Now we will thoroughly “plunge into all the bad stuff” and learn (for starters) about the biomechanics of the movement itself and the atlas of the muscles that are involved in the work.

The difficulty of performing this exercise is quite high. (on 4,5 By 5 -point scale). However, it develops not only the arms or legs, the deadlift develops the athlete’s power from head to toe. Muscles involved include:

• back muscles (spinal extensors, rhomboids and trapezius);

They do not change their length, but are constantly tense during the exercise. They act as a stabilizer, fixing the spine in the correct position. A large load falls on the erector muscles of the torso. Diamonds and trapezoids prevent the back from rounding and help the extensors.

• muscles of the anterior thigh - quadriceps (lateral wide, medial wide, straight and intermediate);

The leg is extended at the knee joint and bent at the hip.

• muscles of the back of the thigh (biceps femoris, semitendinosus/membranosus) and buttocks.

Responsible for extending the pelvis and bending the legs at the knees.

The muscles involved in the work are most clearly demonstrated by the following image:

From the point of view of the sequence of inclusion of muscle groups in work, the following phases can be distinguished: 1) Beginning of traction - the gluteal muscle is actively involved in the work; 2) Extending the knees and straightening the torso - quadriceps and hamstrings are involved. 3) Holding the weight, bending - the load again falls on the muscles of the back of the thigh.

Actually, we’ve sorted out the muscular side, let’s move on. Now let's look at the biomechanics itself (pedagogical aspect) deadlift, i.e. what does movement consist of, what forces (and in which directions) act in general, let us recall theoretical mechanics. Agree, in order to correctly understand the essence of one of the most difficult exercises in bodybuilding, it is advisable to have an idea of ​​the kinematics of its movement. Well, there is nothing simpler, take the termekh textbook and remember such concepts as strength, shoulders and leverage.

A quick question: what skill do you think is of paramount importance in a person’s life? Walking and running didn’t work out right, cycling missed the mark again. One of the vital skills is lifting (lifting) heavy objects from the floor.

Almost all of us have this skill, but the degree to which it is developed varies from person to person. Some will barely be able to lift a light bag of groceries, while others (at a waltz pace) will tear off a barbell weighing under 300 kg. So, in order to understand why this happens and, in general, what the nature of the deadlift is, it is necessary to consider its biomechanics.

If we simplify any athlete to a stick man, then when performing a deadlift, his body uses its “levers” (lower leg, thigh, torso, arms) forms a closed kinematic chain. In weightlifting, this type of model is called a rigid body with an “inertial link.” In general it looks like this.

The use of this model allows us to better understand the basic patterns of movement of parts of the human body when lifting a barbell. Having this simplified version before your eyes, you will easily understand the biomechanics and “phase composition” of traction.

Execution technique

I think that you have heard in the gym, and maybe even seen, that there are two options for performing deadlifts: in the classic (builder) and strength (lifting) styles. So, the weightlifting version is usually divided into 2 period: start and thrust. In each period there are 3 phases (total 6 ) . Thus, the phase composition of the “lift traction” is as follows:

Let's go over each one.

Phase No. 1. Preparation

It includes the following actions: approaching the apparatus, placing your feet on the floor, gripping the barbell, and psychological attitude.

Feet can be placed either shoulder width apart (narrow push grip), or place them quite widely, using a medium grip.

It is best to grip the barbell, especially when working with heavy weights, using a “different grip” (palms pointing in different directions relative to each other). If you have strong hands and can easily hold heavy weights, then use a classic grip.

Phase No. 2. Dynamic start

When performing a deadlift, it is important to initially “start” correctly. Those. you need to position the levers of your body this way (relative to the projectile) to find the optimal points for applying force. To do this, the starting position must satisfy 3 criteria:

• The projection of the overall center of mass should pass through the middle of the foot (You must be positioned correctly in relation to the barbell);
• The projections of the center of mass of the body and the gravity of the bar must coincide (You must find the center of the universe);
• There must be a minimum distance between the projections of the extreme points of the body located in front and behind (You must be close to the bar).

Bottom line: if we make a small conclusion in general (for the first two phases), then the initial starting position for effectively performing a “lift” deadlift is as follows: 1) the barbell is taken with a different grip; 2) the shoulders are slightly moved beyond the line of the bar, forward; 3) the arms are bent at the elbow joints and are located directly above the bar; 4) the entire “lower part of the body” is located flush with the barbell.

For clarity, the following visual series will come in handy (see image).

Of course, portraying such an ideal starting position will not be easy at first, but practice will do its job, and soon you will be performing all the preparatory phases with your eyes closed.

Note:

Remember a small technical trick to the dynamic start - try to position yourself as close to the bar as possible. To do this, place your feet wide, turn your knees outward, move your pelvis slightly forward, and look up and you will be happy :).

Phase No. 3. Rod separation

Actually, this is the initial phase of performing the exercise itself. It consists in the correct application of force to the bar, lifting it off the platform and subsequent lifting. The purpose of this phase is to develop the required degree of effort necessary for smooth (controlled) lifting the bar without disturbing the equilibrium.

Phase No. 4. “Lifting” – lifting the barbell

The athlete’s main task in this phase is to slowly lift the bar along a straight path. Because the weight of the barbell is much greater than the weight of the athlete, then to achieve a smooth lift, it is advisable to fix the barbell in special racks, where it can only move strictly vertically.

Note:

Strictly vertical lifting of the barbell is effective only when the weight exceeds the weight of the athlete in 2 times. Lightweight barbells can be easily lifted S-shaped trajectory.

The most difficult moment of “lifting” (from the point of view of maintaining balance) The moment the barbell passes the knees is considered. To overcome it competently, it is necessary to achieve a very low speed of the barbell at knee level. The latter should always be moved to the side.

Phase No. 5. Fixation

The process of holding a barbell in your hands at full extension (straightening the torso and legs)- This is the final stage when performing the deadlift exercise.

Bottom line: during the exercise, you should not lift the barbell quickly, you should lift it powerfully, constantly applying maximum effort.

Putting all the phases together, we can say that an athlete, when performing a deadlift, should move as follows:

An important factor in the process of performing strength exercises is extreme mental concentration and psychological attitude. When approaching the apparatus and taking the starting position, you should feel all the muscles that will be involved in the work. During the deadlift, the body should become one “monolithic piece,” i.e. There should be no separate arms, separate legs, etc. And remember, you are not lifting a barbell, but yourself, while the bar with weights is only tied to your hands.

So, we have looked at the main phases of the deadlift, now we move on to errors, execution features, and other miscellaneous things.

Deadlift: technical side

Let's do the opposite and first look at the main mistakes that athletes make when performing an exercise. Although the deadlift is a rather “ancient” exercise, the mistakes made by athletes are approximately the same and have not changed for many years.

Mistake #1. Partial amplitude

Often, when performing deadlifts, many people do not touch the floor with the plates. Those. the vulture is constantly in the air. This is the same mistake as “undersquatting” in squats. Some, on the contrary, go to extremes and throw the barbell too dramatically and with a roar, as if knocking it off the floor.

Mistake #2. Breaking the weight with your back

It’s not for nothing that the exercise is called a deadlift, because it is when the weight is lifted off the floor (due to a powerful thrust of the hips) it begins. Many people try to lift the weight with their backs, and end up losing it. Think of the initial phase as a push, and first press powerfully with your feet into the floor, then you can engage your back.

Mistake #3. Movement from top to bottom

The initial phase of the projectile movement is from bottom to top, and not vice versa, i.e. You must lift the bar off the floor. Some people assemble the bar on racks and start their movement from top to bottom.

Mistake #4. Incorrect foot placement

A common mistake is placing your feet too wide, just like in squats. Often, such a position does not provide any additional poles, but, on the contrary, only interferes with the hands when lifting.

Mistake #5. Knee bending

When lowering the barbell, it is very common for many people to bend their knees too early. They need to be bent only when the bar naturally reaches them.

Mistake #6. Large deviation at the top point

Very often you can observe such an error as a strong deviation of the body back at the top point of the amplitude. There is no need to do this, because it is fraught with serious consequences.

Mistake #7. Shoulder rotation

I myself slightly sinned by making this very mistake. Therefore, no rotational movements of the shoulders, they should be directed downward, period.

Mistake #8. My light, mirror, tell me

In one of our previous articles, we already slightly touched on the topic of mirrors. So, looking at yourself from the outside looking at your technique is, of course, good, but not in such a technically complex exercise as the deadlift. By turning your head and staring at your reflection, you are bound to make a lot of spontaneous mistakes. It’s better to ask someone to “envy” you on camera, so that later they can evaluate all the mistakes and make appropriate adjustments.

Mistake #9. Sneakers rule!

A very important point in deadlifting is the rigid positioning of your legs, because you will, in fact, press your weight and the weight of the apparatus into the floor. Therefore, sneakers with soft soles (and they are almost all like that) will destabilize you and disrupt the correct technique. The best option here would be shoes made of genuine leather, such as wrestling shoes or weightlifting shoes.

Mistake #10. No gloves

The grip without gloves is much stronger, in addition, they often form folds, increase the distance from the hands to the bar and generally do little to help hold the bar. If you want to firmly fix your hands, sprinkle the bar with talcum powder or magnesium, and you will be guaranteed reliable contact.

So, we’re done with the mistakes that are made when working with a barbell, let’s move on.

Very often in gyms you can see a very funny picture - a “yellow mouth” :) begins to try his hand at deadlifting and puts disproportionately large weights on himself. I didn’t have this, but the situation is quite common, and therefore I simply could not remain silent about it.

You can understand newcomers, because you want to grow up quickly, otherwise everyone is so healthy, and I’ve been going for three weeks now and at least I don’t care.

Here it is worth understanding that before you start working with more or less decent weights, you must first strengthen a fairly large amount, otherwise either the technique will suffer, or you can instantly get injured.

To avoid all this, you need to work with muscle groups that are lagging behind in development. To do this, it is necessary to identify these same “losers” and give them an isolated load. The latter is done by breaking the deadlift into phase movements. So:

• A poor takeoff is a sure sign of lower back weakness or underdeveloped leg muscles;
• If you can’t lift the barbell above your knees, there are problems with the center of your back, and the execution technique may also be incorrect;
• You can’t “reach” up – weak center of the back or trapezius;
• You can’t hold a barbell with weights because your hands are weak.

Based on these phases and your “plugs” when performing deadlifts, you can easily identify weak points and select a whole range of exercises to strengthen them, so:

• Poor lift: hyperextensions on the machine, deadlifts, standing bend-overs, leg presses;
• Stopper at the level below 5-6 cm from the knee: power rack rows, deadlifts, seated barbell bends;
• Reaching problems: shrugs with dumbbells/kettlebells, pull-downs, bent-over barbell rows;
• Weak grip: holding a weight for a while, hanging on a horizontal bar, winding a rope with a weight on a rack;

Identify your “weak” areas and “bomb” them with appropriate exercises.

Uff-f, well, it seems like they’ve begun to master the technical side a little, but the article has already turned out to be quite voluminous. Therefore, for today I propose to complete it, so to speak, break it into parts and continue next time. Otherwise I can already see how you yawn :).

Well, let's sum up the intermediate results.

Afterword

Well, the first part of the article devoted to such a strength exercise as the deadlift has come to an end. I hope that after reading you will learn a lot and apply even more in practice, i.e. in the gym. That's all for now, we are waiting for the delicious second part. And in order not to miss it, subscribe to updates and then you will always be in the know!

PS. Don’t forget about comments, describe questions, misunderstandings, wishes and other miscellaneous things.