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In this article I will tell you guys what is the deadlift: the technique of execution for men. In the article, as you understand, the right technique will be given, reducing injuries and allowing you to train with a lot of weight, as well as give exceptionally useful recommendations on the very exercise, without which very few people can do.
About the deadlift a lot of information, even more can be found on the Internet, if you take into account the various athletes, both amateurs and “pros”. And everyone in pursuit of unique “content” is trying to bring something of its own, something unusual that will attract the audience. In this regard, many still can not understand how to do this complex, but extremely effective exercise correctly. Let’s understand.
Briefly about the deadlift
As I said, there is a lot of information about cravings, but a lot more. But for those who do not know this, I repeat: the deadlift belongs to the basic basic exercises. For the pumping of various parts of the body, various modifications of the deadlift are used – ordinary, “dead” (it is also associated with Romanian, but there is still a very small difference, although it is not important for us amateurs), and there is an American one too, does not differ much from the previous one. In short, there are only two tractions, radically different from each other.
Ordinary, by the way, you can do (this is allowed by official federations for powerlifting in competitions) in two racks – classical and “sumo” style. I will talk about them later. Dead – only in the “classic”. Both traction can be done both with a barbell, and with dumbbells, although for many a bar is preferable. Read the article about benefits of stretching.
Technique of deadlift in the “classic”
Imagine, in front of you is a bar, already equipped with a working weight. What to do next?
Preparing for traction. Approach closely to the neck so that the shins almost touch it, and the feet are under it (socks even behind it in front). The feet in the classical rack should be placed on the width of the shoulders, the socks should look forward.
Now sit down so that your pelvis goes back, legs bend, and the shins are almost perpendicular to the floor (this is important, because if the legs are too bent forward, the load on the knee joints will increase, and fall off the muscles). After this, grasp the bar: the palms should be near the bent knees. And here is an important point! Which grasp to choose?
There is a normal grip (straight), where both palms are on top of the neck, and a different grip is one on top and the other under it (reverse grip). As a rule, many people use the same name to hold the bar better: if one brush is stretched under the weight, the second one will insure it, because in the direct and reverse grip different muscles of the hands are loaded.
Continuation of preparation. Have established feet, have fixed a basin, have undertaken for a bar the necessary grasp. Now pay attention to the back. Straighten it or bend it slightly, fixing it. Keep it tight throughout the exercise to avoid bending your back – this is traumatic. In principle, this is the starting point.
Upward movement. From the initial position, begin to unbend the legs in the knee and hip joints so that the pelvis begins to be led forward until the trunk is fully straightened. Simultaneously, straighten the lower back slightly, but remember the tight (fixed back). At the top point (when you are like standing and holding weight), you need to push the chest forward, rounding it. At competitions in general, the lowering of the waist in the straightening pose is required so that the weight is counted.
Move down. Conversely, do the upward movement: start bending the legs in the knees and hip joints, pulling the pelvis back (protruding the ass) until the bar reaches the floor.
The position of the head. Do not look at your feet or down. Only straight or slightly up.
Technique of deadlift in Sumo
Preparation for traction is almost the same, except for setting the legs. Have you seen how the sumoids widely spread their legs? Similarly, draw your knees to the neck, place the feet under it (the socks look forward and to the sides), but all this with widely spaced legs (not very wide, or you can not lift even the elementary scales).
Bend your legs in all joints: your knees should bend in the direction of the socks, that is, not forward, as in the previous stance, but forward and sideways. The pelvis is also relegated exactly, and the back is fixed and straightened. Grasp the neck, but the arms are between your legs, and not in the first case – behind them.
Weight lifting is due to the straightening of all joints, as in the previous version. Watch the position of the back, and also determine in advance the grip.
The dip is diametrically opposite to the ascent.
Drafts with dumbbells
There is no fundamental difference from the drafts with the rod, except that the position of the shells. Look, the bar as a solid projectile is strictly in front of the legs, and dumbbells, in order to be more convenient to carry out, can be placed in front, but slightly to the side, or generally from the side. This now I’m talking about the usual and Romanian thrust. In sumo everything is different: the pull of a dumbbell in this style is similar to the squats “plie” – the dumbbell is held with both hands by the upper part of the pancakes.
It is best to squat in front of a mirror so that you can see for yourself your inaccuracies in the technique and immediately correct them.
Another important point is torn shins. This is a direct evidence of the correct technique, but tearing, as you know, is not necessary. Just when lifting and lowering the weight, pull the bar along the shins, almost touching them (or touching, if you want).
Be sure to warm up. Do 4-5 approaches with a non-working weight (with a smaller one) by the pyramid method: each approach is more weight. This will ensure that you develop strength endurance and accustom yourself to the right technique with less weight. This, by the way, will save you and many problems.