How to do it? Deadlift and "sumo". When the starting position is accepted.

Collect the mass and develop the muscles of the body to the athletes helps the main of the five basic strength exercises - deadlift. It involves many muscle groups and promotes their growth by raising the level of hormones (testosterone) in the blood.

When performing, the musculature of the limbs, the buttock-sacral-lumbar zone of the back, the shoulders, the central nervous system and the respiratory system are loaded. And:

• muscles grow and fat is burned;
• increased appetite and libido;
• improves musculature symmetry;
• strengthens the connection - "muscles - the brain."

At the beginning of the exercise, the large help to unravel the pelvis, and the knees - the muscles of the hips: biceps, lateral wide, semimembranous and semitendinous. Straighteners of the spine at the end of the extension extend the body. It assumes an upright position.

The stabilization of the hands and bringing them to the body at the end of the exercise is performed by large latissimus muscles and large round ones. Fix the shoulders and head of the rhomboid and trapezius muscle of the back. In detail about what muscles work in the performance of this exercise, we wrote.

Important moments of correct performance of traction on straight legs:

• the back is perfectly flat;
• direction of view - forward;
• knees - at the beginning of traction - slightly bent, at the end - straight legs.

It will allow you to correctly carry out craving mental concentration on contraction of the muscles of the legs and buttocks, and keep straight - the direction of the look forward.

Technique for women

   The main thing is to do everything right.

To perform a deadlift on straight legs, we first use the minimum weight of the rod:

• get straight, put your feet at shoulder width (or wider) and take the bar (PI);
• do a downward tilt (remember the straight back, look ahead), lowering the bar slightly below the knees (they are slightly bent!);
• return to the FE, straighten the legs.

Analysis of possible errors

1. You can not lower the pelvis deep down (make a "saddle"). It must be retracted, except also the lead upwards. The pelvis continues its back when it is tilted.
2. You can not transfer the entire load to the heel and remove socks from the floor. The support is carried out on the entire foot.

Static draft with dumbbells - for and against

Logically, the deadlift is the lifting of a heavy century from the floor and straightening. If the load is not distributed correctly, it is possible to overload the joints and injure them,. With a deadlift with dumbbells, an athlete to make the bending is more difficult due to the fact that the dumbbells lie on the floor below the bar. The back at this moment can bend, which is unacceptable. Then it is not realistic to perform a deadlift with a weight of dumbbells of 50 kg instead of a bar of 100 kg.

On the other hand, the dumbbells are pressed closer to the body, and the arms are unfolded at the seams, so the safety of the waist is further increased. With dumbbells, girls and men begin working in the struggle for a thin waist, starting with a small one and increasing to an allowable weight (12-15-20 kg).

An exercise:  we become in the IP, take dumbbells (A), bend and slightly bend the knees (B). We lower the dumbbells 5-15 cm below the knees and return to the FE.

The thrust of thrust should be practiced 2-3 times a week and combined with other exercises that strengthen the limbs, buttocks, back and shoulders.

Technique for men

  The maximum number of muscles works.

1. Preparation.We become exactly, place our feet at the level of the hips, socks - slightly to the sides. The bar is located on the floor closer to the feet. The bar of the bar should pass through the center of the foot, not its toe. You can use lacing for shoes.
2. For traction, shoes with a flat sole (sneakers) are suitable for maintaining balance and preventing overloads of the back with pain. Running sneakers on an air cushion or a gel cushion are not suitable.
3. IP.  We lower the body (on the right lap) and take hold of the bar, passing the knees between the hands.

Keep the hands straight, fixing the elbows. They will become like straps, pull the load up. The back is slightly rounded.

Upward movement.  Slightly bend the knee joint, expose the chest forward, remove the pelvis back, straighten the back. We feel, how muscles of a waist and legs behind strain. Weight can not be transferred to socks! We rise, bringing closer to the legs the bar of the bar. When the knee level is reached (the first phase), the thigh muscles work in front, in the second phase - the hips at the back.

It is impossible to lift weight solely due to the strength of the back, but simultaneously with the musculature of the buttocks and thighs from behind. At the top, steps and other movements do not perform, but simply stand.

Check before moving up.It is necessary to lift the weight correctly, therefore, before performing it, we check how the foot is located and at the legs of the bar. You do not have to squat very deeply. Shoulders - are slightly ahead of the bar line, and the shoulder blades - "cover" the bar. This is necessary for a uniform load of the shoulder joint. The head and neck are in a neutral position, in accordance with the direction of the look - forward.

Move down. We begin to lower the weight to the knees, exposing the hips back, to free the way for the bar and safety of the knees. Now bend your knees, keep your back straight.

Not allowed:

• arching of the back up or down;
• to bear the weight of the barbell shoulders and hands, so as not to injure the joint;
• to lower the gaze to the lower limbs, so as not to disturb the balance.

Video with explanations of technique exercises:

Analysis of possible errors

In the upper part of the movement, DO NOT: bend the lower back, strain the shoulders, the muscles of the back.

It is possible to put the chest forward, but without the connection of the shoulder blades and the tension of the shoulders, to stand for 1 second and lower (under control) the weight downwards.

The bar with a small weight, like dumbbells, are on the floor lower than the bar with a large weight (from 20 kg). It is more difficult for beginners to lift it from the floor, so it is better to put it on a stand. Beginners need to constantly monitor their backs so that it does not bend upwards, but it is flat, otherwise it can be traumatized.

Do you need belts for insurance?

With straps, you can lift a heavier weight than with your hands. But the belts are used only by athletes in competitions. To perform a deadlift, weight is not important, but the right technique.

This also applies to the technique of performing a "diversion", when one palm goes down, the other - up. Such a grip is used to facilitate the implementation of the latest approaches of traction with a lack of forces.

Types of deadlift

Classic view

  Classic Edition

1. We put the feet in parallel, no wider than the shoulders, so as to maximally include the quadriceps. Gif rod is located closer to yourself to the maximum, before contact with the shin.
2. We take a breath. We go deep into the. We keep the back straight, we turn the shoulders, bend the knees at the angle of 45, the press is strained.
3. We perform a grip at shoulder level, observe symmetry with respect to the center. Raznokhvat more reliable than direct, but it can not eliminate the asymmetry of the hull. Therefore, it is more necessary on the latest approaches with increasing weight.
4. We exhale and move upward. We raise the bar evenly. There should not be any distortions and jumps. We follow the sliding of the neck of the bar along the legs.
5. When lifting the bar above the knees, completely straighten the body, but do not fall back.
6. Moving downward, pull back the pelvis, keep your back straight. The neck - slides along the lower extremities. We do not take the bar forward from the hull, we reduce the blades, keep our head lifted. We touch the floor gently, while the muscles are relaxed only after the last time the bar was installed on the floor. Premature muscle relaxation is dangerous.

If you can not keep your back straight while lowering the bar, you need to raise it to the stops. If the hip joints have good flexibility, to increase the amplitude of motion become on a low bench.

Romanian deadlift

In this form of traction, there is no low squat and the pelvis is more retracted with a concentration of loading on the femoral surface behind and the buttocks. At the bottom, the body assumes an almost parallel position relative to the floor.

MMA thrust

The femoral surfaces are involved in the work: the anterior and posterior ones with the inclusion of the leading, semitendinous and semimembranous muscles. We turn the feet to an angle of 30-40, put them on the double width of the shoulders. We use razrachvat, but its order is changing each workout to evenly distribute the load on the forearms and wrists.

Exercise "deadlift"

Thrust with straight legs develops the buttocks and the femoral surface from behind. Quads are not working very well. We squat down to the depths of the shins. The body is tilted backwards with minimal bending of the legs. Increase the weight of the bar with caution.

Deadlift with crossed legs or one leg

With crossed legs, the surface of the thigh of the leg, which is behind, is accurately loaded. We make the same number of approaches on both legs. A barbell or dumbbells can serve as a load. For exercise on one leg, weight should be acceptable so that the technique of execution is not affected.

The classic view is suitable for athletes with:

• non-inflated legs;
• short arms;
• weak waist.

Thrust with straight legs.  This exercise has a maximum range of motion and a chance to injure the spine. "Dead" craving for powerlifting competitions is not included due to the low weight and the risk of injury. So do not risk your health, but use a different kind of traction.

"SUMO".  Because the feet are set wide, the quadriceps will be included as much as possible, but the back muscles work less. Therefore, the method is suitable for athletes with a weak lumbosacral zone and long arms.

Conclusions.Contraindicated to perform stanovaya traction in injuries and diseases of the spine. Exercise done correctly, develop the strength and endurance of boys and girls, build muscle and exclude injuries.

It's just a godsend for beginners. All the advanced training principles are so organically and competently woven into training programs that I regret that such a service was not available when I myself was a beginner.

Static rod rod - crib for beginner

Although this exercise is considered the best for the body, back muscles, straight and lateral muscles of the press, it still remains unloved for many. Simply by doing deadlift rod, you will have to work hard. And this is so.

A simple way to perform this exercise, it is impossible to find, it simply does not exist. But at the same time, your work will be rewarded. You will not find another exercise that would work so effectively on muscle growth.

Nuances that arise when performing an exercise rod rod rod

Currently, there are many ways to get acquainted with this exercise. The best of them is visual. You will understand how to make a deadlift, the video posted below will help you in this.

Just look carefully, because there are various nuances on which the result depends.

Considering the exercise of deadlift on video, be sure to note that when lifting gravity, the back should not be bent upward. If you ignore this moment, an excessive load on your back will be created, and this will lead to injury. And what will be its consequences is unknown.

Exercise rod rod rod for beginners

At the moment, we'll figure out how to make a craving for beginners. There are some points that need to be addressed. Those who just decided to lift the bar, immediately make this exercise off the floor, it will be very difficult.

Initially, you can use such a rule, which will correspond to the answer to the question: how correctly to do staking traction .   It sounds like this: the less weight, the smaller the pancakes and the lower the bar.

1. For beginners, it's best if you use twenty-kilogram pancakes, perform an exercise of deadlift rod from the stand.
2. For beginners, care should be taken to loosen the loin inward. If on the contrary it is bent up, you may get injured.
3. Even for beginners. Although this exercise is difficult, but do not give up before difficulties, be sure to perform it. This is the number one exercise for those who want to work out the muscles of the back and body, and also the gluteus muscles and the muscles of the back surface of the legs.

Deadlift is the number one exercise for the development of the musculature of the back and the body, and an important exercise for the gluteal muscles and the muscles of the posterior surface of the legs. Beginners need to perform this exercise, despite the fact that it is really hard.

And now a bit about belts and insurance

This moment is important not only for beginners, but also for those who have long been raising the bar. Belts actually help to lift a lot of weight - much more than that that can hold hands. But do not abuse these accessories. You want to do the rod pull rod correctly, in this case, the belts you do not help.

Belts should only be used by professionals and only at competitions.

Similarly, we can say about the setting of hands. Hvat, when one palm looks up, and the second one makes it easier to lift the bar. But best of all, if you are worried about the question: how to do the right thing, pull both hands so that they look down. A rake is only permissible if you make the last approaches and you have very little strength left.

Machinery of deadlift

Now let's talk about how to do a deadlift and do the right thing. It should immediately be noted that there are two types of raising the deadlift rod:

• Classical;
• Sumo.

About each of them separately

The classic deadlift - video, of course, would be better, but also, if everything is described in detail, it will also be clear.

• Legs are located side by side and parallel to each other. Most often, this technique occurs if the barbell is torn to the chest.
• Approach the neck, not reaching ten centimeters;
• Sit down. Remember, do not bend over, but sit down;
• The shin touches the rod;
• Hips are parallel to the floor;
• Take hold of the barbell;
• Draw the bar. Draw it should not just be up. It is necessary to pull it up and back.

In addition, remember that you have to pull the legs. The back begins to take part in this work after the bar is near the knees. And that means that thanks to the buttocks, the shoulders are retracted. With dynamics, it is forbidden to work with your back. The back should not bend in either direction.

This style is most suitable for those people who have a lot of growth, a long torso and limbs. Using the classical style, remember that the most important thing is his rule - to pull his legs. The more your legs work, the more weight you will have on the shoulder.

Sumo technique is also often used when lifting the bar.

• Approach the bar, legs set on the width of the shoulders. Socks can touch the pancake.
• You unfold your socks 45 degrees. In a word, socks look in the direction that knees.
• Sit down, lower the pelvis, strictly vertically. In this case, the knees spread apart. The closer you are to the bar, the easier it will be for you to lift it.
• Put your hands on the bar on the width of the shoulders.
• The back should be vertical.
• Hips are parallel to the floor.
• All the load goes to the feet. Thrust goes to the feet, so most often those who use this way, the legs will be badly scratched. So, in order to protect yourself, wear gaiters. Leading the bar, you lead it along the shin. Remember that when moving, the back should not bend.

Another point, dropping the bar, it must be thrown.

Watch a video on how to make a deadlift in sumo technology:

Rules for increasing deadlift

Often the future weightlifters have a question: how to increase the deadlift? The Council on this issue can be given the following:

• Increase the weight on the projectile from the set to the set. During training, you can add from five to ten kilograms for each approach. However, this moment depends on the initial preparation. But all the same, no matter how hard it would be for you to try to increase weight anyway, but do not overload your back.
• Each week, add pancakes to the bar. That depends on this success in the exercise of deadlift. Constantly you can not do this. Weight increase by several kilograms per week. Bring it to the maximum value. Then start all over again. Such a cycle is called a pyramid.
• To increase the deadlift, you can perform the exercise from the skirtings. The plinths are low pedestals, the bar is put on them. To your extra weight, you can add another kilogram forty and train, making traction with thumbs. Approaches no less than six times. After this exercise, you can move to other vertices.
• Another question: how to increase the deadlift, we can advise you to keep the bar in a static position. Make a projectile within fifty, seventy kilograms. Take it with a wide grip, put your legs wide, lean your back slightly back. In this way, hold the bar until your wrists are held. This exercise will help to strengthen your wrists, forearm, back.

Now about shoes when carrying out deadlift rod

Yes, it's worth talking about. After all, in sneakers or slippers this exercise can not be done. The soft sole will not give you the desired effect, the whole technique of doing the exercise will be broken. The sole should be firm.

Boots for deadlift must be made of genuine leather. In addition, they should have a buckle to fix the foot and a ribbed sole. If you have not found shoes for deadlift, then it's best to do this exercise barefoot.

Let's move on to what you do not need to do when doing cravings

If you do everything correctly, the deadlift rod will bring a lot of benefit, well, and if there are violations, the consequences can be irreversible.

What risks can there be?

• Injury of vertebral nerves;
• Damage to various muscles;
• The joints wear out, they lose their mobility. A person with such symptoms is difficult to unbend and bend arms and legs;

Video, how to do

All of the above should not frighten you. You are not in a hurry to exclude staking cravings from your program.

The main thing to remember is that when performing this exercise, the back should always be straight. In addition, try not to get a lot of corns on your hands.

Periodically, at least once a week, after taking a shower, remove the calluses from the palms with pumice. Growth of calluses should be controlled. If this does not happen, then you will lose the elasticity of the skin.

Standards of deadlift without equipment

How do you know at what level you are in deadlift? How much weight do you need to raise to match the performance of at least the average? We offer you tables of standards of deadlift without equipment for a comparative evaluation of their indicators.

Standards of deadlift for guys

Body weight	Null	Novice	Average	Advanced	Profi
52	42.5	82.5	92.5	135.0	175.0
56	47.5	87.5	100.0	145.0	187.5
60	50.0	95.0	110.0	155.0	200.0
67	57.5	107.5	122.5	172.5	217.5
75	62.5	115.0	135.0	185.0	235.0
82	67.5	125.0	142.5	200.0	250.0
90	70.0	132.5	152.5	207.5	257.5
100	75.0	137.5	160.0	217.5	265.0
110	77.5	145.0	165.0	222.5	270.0
125	80.0	147.5	170.0	227.5	272.5
145	82.5	152.5	172.5	230.0	277.5
145+	85.0	155.0	177.5	232.5	280.0

Standards of deadlift for girls

Body weight	Null	Newbie	Average	Advanced	Profi
44	25.0	47.5	50.0	80.0	105.0
48	27.5	52.5	60.0	85.0	110.0
52	30.0	55.0	62.5	90.0	115.0
56	32.5	60.0	67.5	95.0	120.0
60	35.0	62.5	72.5	100.0	125.0
67	37.5	67.5	80.0	110.0	135.0
75	40.0	72.5	85.0	117.5	145.0
82	42.5	80.0	92.5	125.0	150.0
90	45.0	87.5	97.5	130.0	160.0
90+	50.0	90.0	105.0	137.5	165.0

There are many ways to relax and one of them is going to the gym, namely training with the help of simulators. But free weights are suitable for the development of the body. To do this, you must perform basic exercises, allowing the use of the largest number of muscles of the body and thereby include proportional development of both the upper and lower body.
  These include:   from thatnew traction, bench press laying and squatting with the bar.   It is about the first exercise and there will be a story how to properly perform it.
  It must be remembered that the technique of each exercise its own and if it is neglected, it is possible thereby to hurt yourself and injure the spine.
  Deadlift is an exercise that allows you to include the maximum number of muscles in the exercise using a classic bar for this effect. Its effectiveness depends on the technique and growth of a person. The higher the athlete, the harder it is to lift the weight to the required point.
  Before carrying out the deadlift, it is necessary:

• perform warm-up - a prerequisite;
• several exercises: lifting the legs bent at the knees to the chest, circular movements of the legs;
• simple workout of deadlift using only the neck or with it, but with low weight to warm up the muscles of the spine.

When you have prepared the body for the main exercise, you can add pancakes to the vulture. The legs should touch the bar, it is necessary to sit down, grab the neck and lift the bar, while straightening the trunk and legs. Note that the projectile must go up the legs, and you should not hang over it.
What is raznochvat?
  This question is of interest to many newcomers. You probably noticed that the vulture in the pancakes is scrolling. If you work with a lot of weight, then at a certain point of lifting the bar, the hands begin to unclench, plus everything, the vulture scrolls and the projectile just falls to the floor.
  When the deadlift is carried out with a different grip, the moment of torsion of the neck is completely excluded. In this case, a strong hand goes from below depending on who you are: a left-hander or a right-hander.
  Do not put a lot of weight on the first try. It only hurts you. Better start with a light weight and more attention to the technique. Do not forget about the back. It should be even! Do not round it.
  This exercise is ideal for people whose goal is to lose weight and lose weight. Remember that it is basic and must be present in your training. Remember the special belt. It will help in raising large weights.

Exercise deadlift

- one of the most complex exercises in power sports. To master the technique of its implementation at once, not every novice can. For this reason, even after many years of training, they continue to perform them. Such errors can cost the most - health. It is very important to learn how to recognize them from the very beginning of the exercise.

Mistake # 1- performing thrust with a full squat in the bottom position. Many beginning sportsmen "break" themselves on this back. After all, not for everyone who is doing cravings, such a low position is natural. If the spine during the start does not retain its natural physiological form, troubles can not be avoided. That's why you need to focus on the position of the waist, and not on the depth squat. Ideally, any beginner, until he knows his abilities and body features, should start in this exercise with a 2/3 squat position.
Mistake # 2- wrong position of the feet. Usually in the deadlift, the feet are placed either too wide or too narrow. In the first case, the position of the brushes on the fretboard will be such that the pollen will be slightly inclined with respect to the neck. This will create great discomfort with increasing weight. In the worst case, a person will simply not understand why it is so difficult for him to increase the weight of the bar. In another position, when the legs are set too narrowly, stability is lost, and increasing the mass of the projectile will also cause discomfort. Therefore, the feet should be placed so that the hands slightly touch the hips on the sides, and the fingers are perpendicular to the neck.
Mistake # 3- traction on bent hands. One of the problems of many beginners in this exercise is involuntary bending of the hands in the elbow joint. When lifting a sufficiently serious weight, the biceps simply can not stand it. In the best case, it threatens with inflammation of the tendons (the attachment points of the biceps brachium muscle) and injuries to the elbow joints. In the worst case, an athlete can simply tear his biceps. Therefore, during the deadlift, the arms should be straight. They should be like a load-gripping mechanism on cables.
Mistake # 4- excessive bending of the back back in the upper position. The position of the spine in such a state promotes the formation of an injury to the intervertebral cartilage, which in turn leads to the formation of its hernia. This disease once and for all can close the way to any sport, especially power. Therefore, excessive bending back when performing such an exercise is not only superfluous (in terms of the effectiveness of the exercise), but also very dangerous.
Mistake # 5- wrong selection of shoes. Often, newcomers do not realize that to perform a deadlift, you need to provide footsteps with reliable stability. With the selection of shoes you can admit two mistakes - a soft sole and too high. In the first case, there is a great instability, in the second case, the start of the exercise becomes much more complicated. Ideally, it is necessary to carry out the deadlift either barefoot, or in shoes with a shallow but stiff sole (in bar stools).
Mistake # 6- excessive inclination of the body. In contrast to the first error, here the athlete, by contrast, bends his legs too little and tilts the body more strongly. Thus, the deadlift is transformed into Romanian.

(4   estimates, average: 5,00   out of 5)
In order to evaluate the record, you must be a registered user of the site.

Deadlift Is an exercise that involves almost all the muscles in our body. Weight, which is necessary to lift the heaviest of all exercises and response to such a load - increase in strength and as a consequence of the mass.

If you want to build a huge muscle mass, without deadlift this can not be done. Your old shirts and shirts will tear at you, as you progress in this, indeed, multi-joint exercise.

Proper deadlift: an exhaustive guide

Deadlift - exercise is very energy intensive. It includes in mechanics the following exercises: bench press, hyperextension for the back muscles (lying on the fitball - the pelvis and the legs are still, the straight back muscles work in the dynamics), classical hyperextension (the hip joint, the extensor muscles and the hamstrings), the legs on the simulator for the gluteal muscles, training forearms, pull-ups, shags and lifting the bar to the biceps.

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

What you need to know in advance

To master the right technique you need to be flexible enough. Pay attention to the following joints and muscles: Achilles tendons, hamstrings, buttocks, as well as adductor muscles of the hip. Take the time to develop flexibility for at least a month, otherwise risk learning the wrong technique, the abandonment of which will later be very difficult.

Make sure that everything is in order with your back. And now once and for all remember - the back is straight in the course of the whole exercise, the loin is naturally bent and is most tense in all phases of the movement - it's an axiom. Also fix the cervical section. Looking ahead and in front of you helps to keep the spine straight. As soon as you lower your chin, your lower back will be rounded. Fixation in the thoracic region is achieved due to protrusion of the breast forward.

Straight back during the deadlift

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

Execution of deadlift: preparation and starting position

  Read other articles in the blog.

She works through every muscle in the body - from the muscles of the hips, buttocks, the back, the straight and lateral abdominal muscles of the press, ending with the muscles of the shoulders and even the arms.

The deadlift is unloved because of its "gravity" and complicated technique of execution. There is no way to "simplify" an exercise or perform it in a simulator. However, if you want to create a muscular body, you literally have to learn how to make deadlift correctly.

Is deadlift possible with dumbbells?

The logic of carrying out the deadlift is simple - it is necessary to lift a heavy weight from the floor, straightening out at the same time. But the essence, as always, in detail - an incorrect load distribution overloads the joints, causes pain and creates a risk of injury.

The deadlift with dumbbells has a number of drawbacks: first, dumbbells will be lower on the floor, and you will be more difficult to bend, which will create unnecessary deflection of the back; secondly, it is possible to perform a deadlift with a 100 kg rod, while dumbbells of 50 kg are not very realistic.

Technique of carrying out deadlift

1. Preparation.  Standing evenly, the legs are placed quite narrowly (across the width of the hips, not the shoulders), the feet look slightly to the sides. The bar is located on the floor, its neck passes through the center of the foot (the entire foot, not the toe), being as close to the foot as possible.

Shoes with gel / air cushion (typical running shoes) are not suitable for deadlift. Keds or any other footwear on a flat sole is more preferable, allowing easier to maintain balance and avoid overloads, leading to back pain.

2. Occupation of the starting position.  Without bending the knees, lower the body down and put your hands on the bar so that the knees are inside (a distance of about 40 cm). The hands must be straight, with the elbows fixed. Think of them as if you were strapping upwards.

Initially, the back will be slightly rounded, but with the next movement, bend your knees, put your chest forward, while pulling the pelvis back - the back should be straight. You should feel a noticeable strain in the muscles of the lower back and the back surface of the legs.

3. Checking.  Before lifting weights, it is important to make sure that the position is perfectly right. Check the position of the feet and the proximity of the rod to the legs (develop the habit of checking this on the position of the lacing on your shoes). Do not go too low in the squat.

Shoulders should slightly extend forward beyond the bar line (imagine that the shoulder blades are like covering the bar) - this will help evenly load the shoulder joint. Head and neck should be in neutral position, look forward.

4. Move up. Do not transfer the weight of the body to the socks, put the chest forward and rise, keeping the bar of the rod as close to the legs as possible. In the first phase of the movement (raising the bar to the knees) the front surface of the hips participates in the work, in the second - the back surface.

In the second phase of movement, it is especially important to use the musculature of the buttocks and the back of the thighs. Do not try to pull the weight solely from the back. At the top, do not perform shags or other unnecessary movements - just lift the weight and lock it.

5. Move down.  Lowering the weight does not start with bending the knees, but with the hips pulled backwards - this will help free the way for the bar, preventing her from touching her knees. Lower the bar in this way to the position of the kneecaps, then start bending the knees themselves.

Make sure that your back is in a neutral position, do not let it bend neither up nor down. Do not carry the weight of the barbell on your arms and shoulders - this will create a risk of injury to the joint. Watch also that the sight does not fall on legs - it will break balance.

Errors in the execution of deadlift

Often in the upper part of the movement, it is recommended to stretch the muscles of the back, shoulders or even arched lower back - remember that this is a mistake. Even the English name of the exercise - deadlift - says that at the top point you should freeze ("dead stop").

The only movement that must be performed at the top point of lifting the weight is putting the chest forward, but without trying to connect the shoulder blades or strain the shoulders. Set the chest forward, stop for a second, then controllably lower the weight down. This is one repetition.

Deadlift for beginners

In most cases it is quite difficult for beginners to lift the bar directly from the floor - the smaller the weight, the smaller the diameter of the pancakes and the lower the bar. If you do not use 20 kg pancakes, it is better to perform.

The newcomer must be sure that the loin is in a neutral position. Bending the back up is the easiest way to get injured. The remark is especially important for girls, inclined to bend their back not only in the lower, but also in the upper part.

Do I need insurance and belts?

Belts really help to lift more than they can hold hands - but it's important to remember that you are not in competition. It is not the weight of the working weight that is important, but the ideal technique for doing the exercise. Use of belts is allowed only by professionals.

The same applies to the technique of "diversion", when one palm looks up, and the other - down. Such a grip facilitates the exercise, so it's only possible in the last approaches, when you have not enough strength. First use a normal grip and adequate weights.

Deadlift is the number one exercise for the development of the musculature of the body, lower back, abdominal, gluteal muscles and hamstrings. It is especially important for beginners to include this exercise in the training program, observing the ideal technique.