Deadlift: technique of execution, anatomy and notes

Deadlift is an option of deadlift. Its main difference from the classic traction is that the legs remain immobile all the time. Movement occurs solely at the expense of the back. Therefore, the exercise is often called "thrust on the straight legs." He also has a third name - the Romanian thrust. Here, apparently, the role played the roots of the exercise and the outstanding success of Romanian weightlifters.

General information

Exercise is designed to train the hamstrings. It refers to the base and is considered heavy, but it is not recommended to perform deadlift in the power style. The complex involves many joints and muscle groups, but the position of the body in which the athlete performs it, creates a strong load on the spine. Basic exercises that require special care are few, and one of them is deadlift. The technique of execution should be as much as possible under control.

Functionality of exercise

Thrust not only forms the right hamstrings, but also strengthens this muscular group. As a result, when squats with a barbell and other exercises performed standing, the athlete feels more confident. Important is also the fact that the exercise does not load the knee joint - the load is distributed between the muscles of the legs. This is due to the fact that the hamstrings very effectively stabilizes the knee, just as the press stabilizes the spine.

Work of muscles and joints

Dead deadlift, the technique of performing which requires high concentration, involves several muscle groups. The main work is performed by the hamstrings, but part of the load also receives extensors of the back and calf muscles. That's why the weight of the projectile should allow the athlete to control every move as much as possible. If this does not happen, part of the load will go to other muscles and spine, which is completely useless.

Another reason to make movement under control is the congestion of the knee joint. He should never be overloaded, because this can lead to serious injuries. The joint rests a little when the athlete, fixing the load on the muscles, slightly bends the knees. The load should not leave the muscles in the joints. This basic for bodybuilding law is especially important in such an exercise as deadlift. The technique of execution is not so complicated, the main thing is to observe all the rules.

Technique for performing deadlift

The first thing to do is to take the initial position - go to the projectile and put the feet a little narrower than the shoulders (you can stand on a small hill to increase the amplitude of the movement). Then slightly bend your legs and, bending down, take up the barbell. Hvat should be slightly wider than shoulders. Dropping down, the pelvis can be retracted to support balance. It's time to make a recovery. It needs to be done smoothly, controlling the level position of the back. Do not straighten up completely, so that the load does not go to the joints. That's basically it. It remains only to repeat the movement 10-15 times. The number of approaches, as always, varies from 3 to 5.

Notes

The technique of performing deadlift is simple, but it has some nuances, non-observance of which can lead to injury or simply no result. We will analyze each of them:

1. During the exercise, it is worth keeping an eye on the unchanged leg position. They should only be slightly bent to prevent overloading the knee joint. Slopes downward are carried out only with the back. You can take the pelvis back, but this should not affect the bending of the legs.
2. To load a bicep hip, and not the muscles of the back, the legs should already be shoulder.
3. The bar should be lowered as much as possible under control. In no event can you jerk and "drop" it.
4. The grief should not slide on legs, after all it is not classical deadlift, but deadlift. The technique of doing this exercise implies that the neck is free.
5. The head should look forward all the time. Do not let it down and twist your back. As a result, the shoulder blades need to be brought together.
6. Hvat can be either direct, or reverse, and even combined. Here everything depends on the personal comfort and habits of the athlete.

Deadlift for girls. Technique of execution

This exercise is very popular among girls. The thing is that it works out the muscles, which the fairer sex is very fond of. In bodybuilding, many exercises are universal for women and men. Such exercises include deadlift. The technique of execution for women does not differ from the male technique. It can only be noted that women often prefer to use dumbbells instead of barbells. In this case, you need to watch, so that your hands do not loosen. As for the grip, it also depends on personal wishes.

Anatomical features

This exercise is great for working the hamstrings and all the back of the legs. The long muscles of the back are indirectly involved in the traction, so it will not be superfluous to proceed with such an exercise as hyperextension after its implementation. The reverse hyperextension is best . The hamstrings are very important not only for beauty, but also for leg strength. He is involved in stabilizing the body when performing any other standing exercises. Therefore, deadlift must enter the arsenal of all athletes who want their own strong legs.

The knee joint is loaded, but with a correct, meaningful movement, it will not overload. An even back and a look looking forward will help relieve the load from the spine, which already works frequently.

Conclusion

Thus, it can be concluded that for those who wish to have strong and well-developed legs, a deadlift is perfect. The technique of doing this exercise is completely understandable, even for beginners. The main thing is not to forget about precautionary measures.