Deadlifts with a straight leg. Thrust on straight legs.

Deadlift is one of the best exercises for training biceps hips and gluteal muscles. Also, the lower back (lower back) receives extra load ...

Many athletes ask the question - with which projectile is better to do deadlift, with dumbbells or with a barbell? Today, we'll look at both options and figure out what their main difference is.

Brushes during the pull of dumbbells are in a more convenient position, rather than a fixed bar of the bar - this is the main difference from rod rod. Due to this position of the hands, it is possible to shift the center of gravity, which reduces the burden on the extensors of the back and the load on the hamstrings is more concentrated.

Initial position:

Take dumbbells with a neutral grip and stand up straight. Put your feet on shoulder width or slightly narrower.

While inhaling, pulling the pelvis back and leaning forward, gently lower the dumbbells down.

Recommendations:  tilt by taking the hip joint back. Try to keep your legs as straight as possible, but if your stretch does not allow you to lower the dumbbells at least until the middle of the shin, you can bend your knees slightly. In the waist, the deflection during the whole exercise, do not let the back turn round. Do not take the dumbbells forward, they should be close to the feet (or almost right) throughout the movement.

In contrast to the pull of dumbbells, the bar allows you to work with more weight (more than 100 kg), which in turn creates a greater load on the muscles than in the version with dumbbells.

Initial position:

Grasp the bar of the bar with the grip on the width of the shoulders. Remove the bar from the posts and take a step back. Stand up straight. Put your feet at a distance of about 20 centimeters from each other.

Technique of the exercise:

On inhaling, slowly, pulling the pelvis back and leaning forward - lower the bar down.

On exhalation return to the starting position.

When carrying out the draft rod, use the same recommendations as in the previous exercise.

As you can see, both exercises have their pluses and we can not give preference to any one of them. We recommend that you carry out both versions of deadlift, which will only do you good. You can do two exercises in one workout (for example 3 sets with a barbell and 3 with dumbbells) or alternate them, which will at least make a difference in your training process, and this is also not unimportant. These exercises will be an excellent addition to your training program for the legs and buttocks, so be sure to include them in your training plan and at the next training you will see for yourself the effectiveness of deadlift.

Deadlift for girls is an exercise that not only causes the gluteal muscles to contract, but also stretches them well. There is a classic thrust, but you're not going to compete, so there's a little bit changed technique. And although it is called a deadlift on straight legs, this exercise should be done so that the legs are always bent. They, as in previous exercises, must constantly experience tension. Moreover, at the lowest point of motion, the knees should be even more bent than at the top point.

This position of the legs protects the joints from possible trauma during the exercise. And this helps to keep the deflection in the lower back. If you tilt on the straight legs, then to keep the straight back you have to bend due to the bend of the spine.

You can choose the position of your legs at your discretion. The main thing that you feel comfortable. In the classical version, it is believed that the legs must necessarily be together. But let those who really feel comfortable standing in this position think so.

Technique of execution

1. Initial position. Stand upright, you should have a bar in your hands. Hang on top. Back, do not forget, straight. The waist is slightly bent.
2. Slowly along the legs we lower the bar. The end point should be slightly below the knees. The priest thus strongly extends back.
3. As slowly, leading the bar along the legs, raise it.

Pay attention: when pulling is done, at the bottom point the bar should hang freely on the hands. It does not need to be strongly lifted or pressed to your feet.

Exhale as usual on the effort, when lifting the load, and breathing in when you lower it. Keep the tension in the muscles all the time. Do not completely straighten up. Try to keep the legs in a slightly bent position. Even at the top point of the legs should be slightly bent.

You met with different exercises that train the gluteal muscles. This is deadlift, attacks with a barbell on the shoulders and a squat with a barbell for the girls. If the first three sessions are aimed at making the muscles in this area shrink, then the last exercise helps them stretch. This between the approaches should be done because to liberate the muscles.

You can understand how this mechanism works in the following way. Imagine an athlete who does a long exercise to reduce a certain group of muscles. Both the brain and his body tend to make this work as small as possible with amplitude. This happens apart from your desire, on a subconscious level. This is how the muscles become ensnared and to change this, you need to do stretching movements or stretching.

When the muscle is stretched, it begins to grow. And this is what we are trying to achieve. Combining exercises for compression and stretching, thereby further increasing the body's ability to change the body for the better. Just do not chase the weight and quantity. Everything should be done gradually, observing the precautionary measures and performing the correct technique of each exercise. In the end, we can suggest alternating the performance of these four exercises. A few days with a load and some days without it.

Do no dead load deadlift, as often as possible. Places and simulators do not require much. And if you do them regularly, you will soon see a positive result of your studies. Gradually learn to shorten those muscles that are needed, and not those that are not needed. Then exercises with weights will bring even more result.

Do not forget about proper nutrition, especially if you have excessive body weight. If you train regularly and do not eat anything superfluous, then sooner or later the weight will begin to decrease. This law has not been canceled yet. In this case, you need the right attitude and if for a while you will not see any result at first, then do not panic. Miracles do not happen, there is simply an ordinary work that leads to a miracle.

If you learn how to regulate your diet so that by adding a certain amount of food, you will begin to gain weight, and after diminishing, you will feel its decrease, the goal will be achieved. Plus regular training and everything will turn out.

So, exercise: deadlift technology for girls is very easy, and most importantly, this exercise is very effective ...

Standing thrust on straight legs is often called "deadlift". This is the most difficult variant of the exercise that professional bodybuilders use to build muscle mass, give a more prominent shape to the body and visual separation of the thigh and buttocks.

Static traction on straight legs: benefit for women

Despite the fact that for women this is a rather difficult exercise, it is often included in weight training in various fitness clubs. The fact is that the muscle mass affects the daily consumption of calories: much more energy is expended on the vital activity of the muscle than on fatty tissue, which allows burning more calories fed with food and spending the "old stores" of fat, without accumulating new ones.

In addition, it is this exercise that contributes to the formation of more beautiful buttocks: a deep study of the gluteus maximus gives brilliant results in a relatively short time. It is important to properly assess your own strengths and be sure to do the exercise only after warming up to avoid sports injuries and other unpleasant consequences.

Thrust on straight legs: which muscle groups are involved?

Thrust rod on straight legs uses a little muscle, but it allows you to work them very deeply and carefully.

• hamstrings,
• straighteners of the spine,
• the widest back muscles,
• forearm,
• a large gluteus muscle.

Despite the fact that the exercise affects a very small range of muscles, excluding this exercise from the training program would be a mistake. It contributes to the speedy development of strength and the addition of muscle mass, and even if you only perform pulling on straight legs, excluding the remaining exercises, the effect will still not be long in coming.

It is known that the implementation of the deadlift helps to increase the production of testosterone - a hormone responsible for muscle growth. Thus, by doing this exercise alone, you can indirectly accelerate the addition of muscle mass throughout the body.

Deadlift on straight legs: how correctly to perform?

This version of deadlift combines elements of classical (basic) traction and Romanian. However, out of all the options, this one strains the smallest number of muscle groups, which is the most complicated in execution and gives the most noticeable results.

It is important to follow the instructions exactly and keep your feet perfectly even, and your back with a natural deflection. Only in this case, the exercise allows you to properly work out the necessary muscles and avoid injuries.

Hello, dear friends! Let's talk today about such an exercise on the development of the muscles of the back, buttocks and back of the thigh, like a deadlift. Why about him?

Interesting articles for your workout:

Thrust pull rods, or What are the different thrusts

By traction means lifting the weight off the floor. It can be performed in various ways with weights, with a barbell, with dumbbells.

Names of exercises:

• deadlift;
• deadlift, or thrust on straight legs;
• romanian thrust.

All these types unite the general meaning of the exercise, but distinguish the nuances of fulfillment and the different load on the same muscles. For example, in exercises Romanian traction, deadlift, the difference with the dead is that the first two involve bending the knees during execution, while the dead one works on straight legs, the knee bend is slightly outlined.

Muscles work on the buttocks, the back of the thigh, which is very in demand for girls in their programs. In addition, men use this basic exercise to inflate the quadriceps, extensors of the back.

Is dead draft suited to all?

In order to get the planned result at the output, the technique of execution must be flawless. This requires a mobile hip joint and benign stretching of the muscles of the back and thigh. How can I check this? - There are tests.

Try, without bending the legs in your knees and not rounding your back, lean forward and reach with your fingertips to the floor. If at you it turned out, run into the hall. If you could not reach it, you need to develop a stretch and only then proceed to deadlift.

What is it for? - To not burden the spine. Its technically correct position in this exercise should be straight with a deflection, but not rounded. Only then it will be rigidly fixed and will master without weight large weights in the future.

In any case, without a warm-up you can not do. The body is always prepared for classes. On cold muscles, to avoid injuries, it is absolutely impossible to deal with.

In addition to the main task, deadlift performs companion. With less stress, but still involved the muscles of the press, forearms, the back of the back. Yes, the inner thighs are involved.

We carry out the exercise "deadlift"

To see from the side how to do the exercise correctly, review the video first. Knowing the basic rules, stand in front of the mirror and watch how you perform deadlift. Exactly hold your back, caving in, setting your buttocks back. In what condition do you have knees, do you look forward to yourself.

So, first warm up. It should be well felt by the waist, hips. We begin with a small weight. Girls can take a bodybuilder or a fitness bar.

1. The legs are straight at a distance between the feet between them. Socks parallel to each other or slightly to the sides - it does not matter.
2. The arms with the bar are lowered down. We hold the bar on the width of the shoulders.
3. Shoulders back, look straight, the shoulder blades are folded.
4. Inhale, and you begin to cave in the lower back, the bar stops just below the middle of the shin. Back with a deflection, the head is raised, the look is directed forward. We put the pelvis back, legs also stretch back, so you will not lose your balance.
5. Exhale, and you start to rise to the starting position. Feel the weight rise in the lower back. Straightening, we work our shoulders together.

Here in Romanian basic traction knees bend after the downward slope. It is also designed to solve the problems and tasks of girls. First, it seriously burdens the buttocks, secondly, it does not depend on the constitution, stretching.

Between the Romanian and the dead difference is that the first is aimed at recruiting strength and increasing muscle mass. Whereas in the second the muscles work isolated. The load on the spine is significantly reduced.

Deadlift is performed in Smith (Smith's simulator). Approach the car. The neck should be at the level of the hips. At the waist, it's better to wear a weightlifting belt. In principle, the exercise is the same as the previous one. Look down, on your feet: the neck should fall on the middle of the foot.

• Use your hands to grasp the width of the shoulders.
• Knees slightly attached, motionless all exercise.
• Lean, keeping your back straight.
• Head raised, looking forward.
• Lower the neck to the middle of the shank.
• Return to the starting position.

We will complicate our efforts. We will perform a deadlift with dumbbells on one leg.

• Take the dumbbells in your hands. Stand up, one leg in front of the other. The second is on the back of the sock.
• The leg is on the heel and slightly bent at the knee.
• We produce the torso of the trunk. We follow the back and the pelvis.
• The maximum deflection, the pelvis is taken back.
• A retracted leg keeps balance, the weight of the body is transferred to the leg that is in front.
• Dumbbells are carried along the leg, in the lower position we stop below the middle of the shank.

And the second variant of complexity, when the backward leg lies on the chair. The exercise on the technique of execution does not differ in any way. All the movement is smooth, not hurrying. Change your legs and repeat the incline with the dumbbells several times. Watch your breathing: inhale - tilt, exhale - straighten.

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Static traction on straight legs or as it is called, deadlift is an exercise number 1 for elastic, attractive buttocks. The technique of execution is both light and quite traumatic, so before you run to the hall for a beautiful booty and slender legs, you need to study the features of deadlift.

Many newcomers, coming to the gym, work hard on the torso and hands, not giving proper pumping feet. But the harmoniously developed proportional body looks beautiful. Therefore, from the very first sessions in the simulator, you need to work on the muscles of the legs.

Deadlift is one of the basic (multifunctional) exercises, accentuating the load on the muscles of the buttocks, the back of the thigh, training back (lumbar muscles) and almost completely eliminating the work of quadriceps.

• Read our article about the technique of implementation.

It is recommended to perform the draft on straight legs for both men and women. But it is among the female half of the population that this is one of the favorite exercises. After all, all the ladies dream of a round elastic pope, and deep study of the gluteus maximus muscle with deadlift gives brilliant results in a relatively short time.

The key difference between dead craving and classical cravings in sumo style is that knee joints do not bend or bend very little during its execution. This makes standing on straight legs the most difficult kind of this exercise, especially for people with poor flexibility.
The main condition for correct execution is a straight slightly bent back, as well as practically straight knees (it is important to note that the absence of the slightest flexion in the knees is dangerous for the joints). The chest is inflated with a wheel, the shoulder blades are brought together, the head is fixed in one plane with the spine and the eyes look only forward.

• Keep your back straight (the spine in the bent position), legs spread on the width of the shoulders, the feet are parallel to each other.
• Grasp the neck with the upper grip (it is considered the most comfortable) on the width of the shoulders. Keep the neck as close to the body as possible and do not deviate either backward or forward, literally it will slide first along the hips, then along the shin.
• Go down and forward with the barbell in your hands so low (not below the parallel of the torso with the floor), as far as possible, while keeping the forward position of the legs and back.
• Then smoothly return to the starting position, lifting the bar along the same trajectory.
• Exhalation in the upper position becomes the beginning of a new approach.

During the deadlift, one should concentrate on the exercise itself, and not "fly somewhere in the clouds" even if the technique is perfectly worked out. Exercise should be built on a single center of gravity - heels. That's when you can feel the work of each muscle.

For the precaution of working with large weights, athletes use athletic belts and hand belts. And sometimes ask to follow someone for the technique of execution and insure. If you can not keep your back straight you need to immediately stop the exercise. Without deflection, the back gets an excessive load on the vertebral disks and this can cause at least their displacement.