All About Deadlift: Technique, Secrets, and Beginners Mistakes
Deadlift is one of the three main basic exercises, the implementation of which leads to a comprehensive increase in strength and muscle mass. Without this exercise, it is very difficult to make significant progress in muscle development. In this article, we will examine in detail all aspects of deadlift performance, we will analyze its technique, types and main mistakes.
Why do deadlift
The benefits of this exercise are mass. Here are some of them:
This is a basic exercise for any bodybuilder. It develops several large muscle groups (back, legs, buttocks) as well as many small ones. The detailed work of the muscles will be described below.
Deadlift can significantly increase your strength. The growth of strength indicators of this exercise will be accompanied by the growth of your muscle mass.
In some cases, with a sore back, this is a great opportunity to forget about pain in the spine.
When performing deadlift, about 70% of the muscles of the whole body are included in the work. This is a powerful energy-intensive exercise, which also has a functional foundation. Indeed, this is actually lifting a heavy object from the ground. And each person is faced with this task in his life more than once.
What muscles work
When performing a classic deadlift, the load on the muscles is distributed as follows:
The main working groups:
Muscles of the back. The main load falls on the extensors of the spine, especially their lumbar part. Also part of the work goes to the broadest muscles of the back.
Legs and buttocks. Exercise makes the hips biceps, gluteus maximus muscles and quadriceps work actively. It is worth saying here that the classic style of performing the deadlift gives less load on the buttocks and the back of the hips, respectively, it is more suitable for men, but, for example, Romanian deadlift and standing on straight legs are traditionally considered more suitable for women.
Additional load receive:
Forearms and hands. Maintaining a heavy barbell is not an easy task for your hands.
Abdominal muscles (straight and oblique). They stabilize your body, helping to maintain the correct safe position.
The calf muscles, the inside of the hips.
As you can see, this exercise involves almost the entire body.
Types of Deadlift
The classic way to perform deadlift was mentioned above. But there are many variations of this exercise.
We list the main ones:
Classic deadlift with barbell.
Dead dumbbell traction on straight legs.
Deadlift with a barbell.
The rod pull "sumo".
In addition, exercise options with a barbell can be performed both in Smith and with a free shell. The bar can be in the power frame, or just stand on the floor.
We will not go deeper and tell you here about exotic versions of the camp, because this makes no sense. The exercises in this article are ideal for all occasions.
Camping in different sports
Unlike powerlifting, deadlift in bodybuilding is not a 100% mandatory exercise. But it allows you to well develop muscles, make the body stronger and inspiring respect. Very famous athletes, such as Arnold Schwarzenegger, regularly did it. Among lifters, this is the foundation of the basics.
Deadlifts with a barbell are included in powerlifting triathlon.
For the push of the bar in weightlifting, deadlift is the basic element of lifting weight from the floor.
For wrestlers, this is an important part of training to tear the opponent off the floor.
This is one of the elements of training in rowing.
Mostly, in all sports this exercise is used in order to strengthen the lower back as much as possible.
Making a classic stand
Before telling how to do deadlifts, let's talk about how to hold the bar. That is, let's talk about grip.
Nuances of grip
Grasp can be direct, reverse and mixed (grip).
It is more correct to hold on to the bar so that the arms are spread with the palms to the belt.
If the weight of the bar is too large, athletes use this kind of grip, in which one arm is deployed as described above, and the other with the palm of one’s hand away. The so-called mess. It really helps to maintain even more weight. But there are unpleasant moments in this:
The symmetry of the body is broken, one side may eventually become lower or higher than the other. The difference will be measured in mm, visually you may not notice this. However, this is a curvature of the spine.
With this grip (mixed), torque occurs. The bar, as it were, unfolds in one direction. This moment is transmitted to the spine, loading it.
You do not train the grip force, as you use the lightweight version.
The correct deadlift technique implies that hands should be placed with knuckles outward. If the weight does not allow you to do this, that is, your hands are unclenched - train your grip. There are special exercises for this. Pick up the weight of the bar that you can hold for 6-8 reps. Over time, slowly increase the load.
The most common option is a classic deadlift on bent legs.
It can be done both in Smith, and in a power frame or from the floor. Deadlift is the base, so you need to do it at the beginning of the workout. Warm up well. Stretch your lower back and legs.
Take an empty bar (usually its weight is 20 kg), stand in front of it, with your legs slightly narrower than your shoulders. The feet should be parallel to each other.
Straighten your back, push your pelvis back (natural deflection in the lower back). The back cannot be round. The neck is a continuation of the back; neither need to lift up nor lower your head.
From this position, we tilt the body forward, we take the basin back. With this tilt, the shoulders should go slightly forward beyond the line of the legs. The knees will begin to bend (degrees by 10-15) - this is normal.
The inclination of the body should be 40-45 degrees.
Lower your hands down. If you bend correctly, the arms should be in line with the front surface of the legs.
To the neck should be just a little bit. Sit down to take it. Do not lean forward or backward with the chassis. Your main task is for the shoulders to move along a strictly vertical axis.
We take the bar with the correct grip (palms toward us).
Gently straighten your legs, and only then unbend your back. When you hang pancakes on the neck, you don’t need to go so low to take the bar. Therefore, you just need to approach her so that the bar rests on the shin. From this position it will need to be raised.
When you straightened, bring the shoulder blades together.
Then begin to lower - at first the back bends somewhere up to 45 degrees (make sure that the shoulders are exactly above the bar), then the legs.
Do 10-15 warm-up repetitions, then hang pancakes and work with weights of 6-8 reps of 3-4 approaches. If the working weight is large, approach it gradually. You should not immediately take, for example, 150 kg.
The vulture must always slide on the legs - first on the shin, through the knee. Next, try not to take him far from the hip, but do not push him there with the strength of muscles.
There is also such a thing as a classic short pull. This is when the bar stands on pancakes, or is located in the power frame at a certain height from the floor. This option is used for testing. This is a deadlift training in the upper phase, when we do not lower the weight to the floor. Another such option is suitable for people with limited mobility of the hip joints. It is performed in the same way as the usual classic version, just the weight is set on a hill. You can do in Smith.
There are a number of technical points that should be observed no matter what type of traction you are doing. These are the points:
Heels must not be torn off the floor. Shoes with soft or springy soles should not be worn. Larger weights will push them to the floor. Best shoes with a thin uniform sole (sneakers, for example).
Despite the fact that when describing the classic traction technique, we proposed to put the legs slightly narrower than the shoulders, you need to find your own version. You can put your feet shoulder width apart, or next to each other. Find the most convenient option for yourself. This will make the technique the most right for you, with your physique.
Do not load one part of the body during traction more than another. Distribute the load evenly. This is achieved due to the correct position of the pelvis. If your back or legs work more, pay attention to the pelvis.
Make sure that the bar does not roll on the floor. When you lower it during the approach, it should not slip, roll away, etc. In this regard, it is much more convenient to make traction in a frame or simulator.
Socks should be on one line, no leg should protrude beyond this line. Or not reach it. Asymmetry is not allowed!
The technique needs to be honed on light scales.
In Smith, it is more convenient to stand on such a side so that when lifting the bar, turn the bar away from you (you are standing in the simulator, not in front of it). But, again, do as you please.
To avoid rubbing your knees, use bandages. Or do traction in your pants. Wounds heal for a long time and interfere with exercise.
Wear an athletic belt.
Execution in Smith
In Smith, deadlift training is much easier.
Firstly, weight can be taken from different levels.
Secondly, you can fix it at any point if it suddenly became difficult or painful.
Thirdly, it goes strictly up and down, so you can’t lift it somehow differently, to the side.
Agree - a number of advantages. Great for people with a sore back.
How to do deadlift in Smith - exactly the same as outside the simulator. However, do not forget that you should not do traction in Smith all the time. You need to try to gradually switch to free weights.
A healthy person does not have to start learning cravings from Smith. If preparation allows, it is better to immediately take the barbell. In the simulator, it is better to work for those who have any problems with the spine. About this a little further.
Deadlift and Sumo
Briefly go over the differences between these types of deadlifts from the classic. You can read in detail about the performance technique and features of each exercise in the relevant articles on our website.
Deadlift or Deadlift
It is possible to perform this exercise with a dumbbell or barbell. Here you will need a good stretch of the lower back and thigh. Take care of this in advance. Deadlift on straight legs is better for girls, as it works well on the buttocks, back of the thigh and lower back, without affecting the quadriceps.
How to do traction on straight legs - read in a separate article on our website.
This is a lightweight version of traction, so you can do 10-12 repetitions in 3-4 approaches.
If you take dumbbells, you need to keep them on the outside of the thigh. Their vultures are parallel to your footsteps. And the feet are parallel to each other.
In the event that your stretch is not enough for the correct implementation of this exercise, it is recommended to look at the Romanian craving. When it is performed, the pelvis is also bent back, but the legs remain slightly bent at the knees. The bar of the bar drops to the middle of the lower leg.
This is a lifting type of exercise in which the legs are spread wider than the shoulders and the arms are located between them.
In general, the technique is similar to the classic version, but there are a number of differences, which are also described in detail in the corresponding article.
If your back hurts
Whether to do deadlift with a sore back is a moot point. Most often, the correct load on the lower back strengthens it, and the person forgets about the pain and begins to live a full life. There are many such examples. But this is only with the right technique and proper selection of weights.
When unqualified trainers take up the matter, everything ends in failure - a hernia, a serious injury, an operation. And then a person can’t be dragged to the gym by force.
It’s best to consult a sports doctor about back pain. Because each case is individual!
You should always focus on your health. Pain should not be. If your back hurts after each workout (do not confuse muscle and joint pain), try to perform a pull in incomplete amplitude (short pull), or always wear an orthopedic belt with stiffeners. If this does not help, postpone the classes until consulting with a specialist.
With a sore back, the most safe will be classes in the Smith simulator. Work it in the first month to strengthen the ligaments and muscles of the back.
And remember, an ordinary doctor - a neurologist or traumatologist most often prohibits you from heavy loads. And a sports doctor is also a sports one to help you continue playing sports. Therefore, if life without a gym is unbearable for you, try looking for such a specialist in your city.
Major mistakes and difficulties
Poor stretching is always a problem for a bodybuilder. Because of it, the deadlift technique can be severely affected. Moreover, this problem applies to any type of traction.
First you need to stretch the lower back and leg flexors, calves. We use classic tricks for this:
We get the floor with our hands on straight legs. The lower you can go down this way without rounding your back, the better. If you get a floor with a round back - unlearn it. Firstly, it is harmful to the spine, and secondly, the technique of the exercise we are considering requires deflection in the lower back.
We reach with our hands to the feet, sitting on the fitness mat.
We make a stretch for the legs - twine, "get the knees of the floor" and others.
You may need a month to stretch out before the camp.
You notice that the weight is getting light and add more. Progress is kind of fast. But for some reason, the deflection in the lower back disappears, and the back began to round. You lift 150 kg, but in the upper phase bring the barbell to the final point by straightening the thoracic spine. And the next day you have a strange chest pain. Congratulations - you have earned thoracic osteochondrosis.
More often people do not feel pain and continue to increase weight. That's how serious injuries are earned. What is the problem? In fast hanging pancakes. You need to grow weights slowly, carefully making sure that the equipment does not suffer.
If it’s easy for you, add 10 kg each workout. When it gets heavier - increase the weight by 2.5 kg. It is long, but effective. The most important thing is the right technique! When the traction is performed correctly - you will not get injured, you will get growth in strength and muscle mass.
The optimal training regimen for a bodybuilder is 1 deadlift per week. You can do 2 traction if one of them is with dumbbells, for example, on straight legs. And the second is classic. If you work with a lot of weight, it is better to leave the frequency 1 time per week. This is because the load on the lower back is very large, and joints and ligaments are loaded. They need time to recover.
If you so want to pump your back faster - do hyperextension 2 times a week.
Breathing and smooth movements
You don’t go to world records (by the way, this is very dangerous to do here), so do it all without jerking. Gently raise, gently lower. Let the muscles work, not tear. A sharp movement will ruin your technique and health.
Weight lifting begins on the exhale. On inspiration, lower it back. You can’t hold your breath.