How to do deadlift?
Deadlift with a barbell is the most important of the five basic strength exercises . The benefit of deadlift is that it works on literally every muscle in the body - from the muscles of the back of the legs, buttocks, lower back, straight and lateral muscles of the press, to the muscles of the shoulders and arms. In addition, due to heavy loads, deadlift also strengthens the central nervous system.
Unfortunately, most trainees neglect to perform deadlift with a bar, considering it difficult and technically difficult. The situation is aggravated by the fact that there is no way to "simplify" the exercise or perform it in the simulator. The only lightweight option is the deadlift with dumbbells, but from a technical point of view, this variation requires more attention to technology than the usual deadlift.
The deadlift technique is essentially simple - you just need to slowly lift the heavy barbell off the floor. However, the incorrect load distribution not only overloads the spine, causing pain in the lower back and neck, but also puts the shoulder and knee joints under attack. Moreover, the greater the working weight used by the athlete in the exercise, the more even the smallest technical errors can harm.
The benefits of deadlift
The most important factor in the benefits of deadlift is that it allows you to work simultaneously and harmoniously throughout the muscles of the body - in fact, with the right technique, all key muscles and joints are involved in the movement. In addition, the stand-up sighting develops the muscles of the buttocks and the back of the hips, improving their flexibility - it is for this reason that it is usually difficult for beginners to take the starting position of the exercise.
The benefit of deadlift also lies in the fact that it provokes a powerful hormonal response of the body - especially when performing with high weight and low number of repetitions (the methodology of the basic training program for mass ). The stanovaya sharply increases both the level of production of the hormone testosterone and growth hormone, and positively affects the work of the heart, forcing it to pump more blood.
Separately, we note that shoes with a gel or air cushion (typical running sneakers) are categorically not suitable for deadlift, as it creates unnecessary cushioning. Sneakers or any other flat shoes are much preferable, since it allows you to maintain balance and prevent overloads that lead to back pain.
1. Preparation for exercise
Deadlift is always performed after preliminary cardio and muscle warm-ups. Standing smoothly and confidently, the legs are spread narrowly (that is, the width of the hips, not the shoulders), the feet are slightly deployed to the sides. The bar is located on the floor, its bar runs in the center of the foot (namely, in the center of the entire foot, and not just its upper part), being as close to the foot itself. Hands on the bar are narrow and touch the knees.
2. Occupation of the starting position
Go down in a movement similar to squats with a barbell (that is, take your pelvis back while straightening your back) and take the barbell so that the knees are inside the arms (the distance between the palms should be about 40 cm). The joints of the hands should be as straight as possible, and the elbows should be fixed. The classic stand-up implies a usual grip, in which the palms look down.
Concentrate and try to feel the tension of the key muscle groups - a straightened back will make the back of the hips, abdominal muscles and the body join in the work. Put your chest forward a little while looking straight down - try not to turn your head to the side, checking the correct position in the mirror (this is one of the most common causes of pain in the neck).
3. Position check
Before doing deadlift and directly lifting weights, it is important to make sure that the starting position is perfectly correct. Check the position of the feet and the proximity of the bar to the legs (develop the habit of checking the position of the lacing on your shoes). In addition, do not lower your squat too low and do not bring your knees out of the line of socks.
At the same time, the shoulders should slightly go forward beyond the line of the barbell (imagine that the shoulder blades seem to cover the barbell) - this will help to evenly load the shoulder joint and avoid its overload. The head and neck should be in the most neutral position, the gaze should be directed in front of you and slightly down. Once again, it is important to try not to look in the mirror and not to twist your head.
4. Upward movement
Without swaying and not transferring the weight of the body to the socks, put your chest forward and rise upward, holding the bar of the bar as close to your legs as possible. In the first phase of the movement of the deadlift (that is, when lifting the bar to the knees), the front surface of the thighs is involved in the work, in the second phase (when the body is straightened) - the back surface. The back remains straight (for this, mentally take the pelvis back).
In the second phase of the stanovoy movement, it is especially important to try to use the muscles of the buttocks and back of the thighs, while pushing the pelvis forward, and not try to pull the weight of the bar due to the strength of the lower back and back. At the top point, do not perform shrugs (“shrugs”) or other unnecessary movements - just tighten the muscles of the body, lift the weight and freeze for a couple of seconds.
5. Move down
Remember that the technique of lowering the weight in the deadlift does not begin at all with bending the knees, but with pulling the hips back - this will help clear the way for the bar, not allowing it to touch the knees. Lower the bar in this way to the position of the kneecaps, and only then begin to bend the knees themselves. Make sure to lower yourself as you exhale and without losing control of muscle tension in the body.
When moving down the spine should be in a neutral position - do not let the lower back bend either up or down. In addition, do not transfer the weight of the barbell on the arms and shoulders - this will create a serious risk of joint injury. Among other things, let’s remind once again that your gaze should not fall on your feet - this will upset the balance. If it’s difficult for you to follow the technique, try reducing the working weight.
Deadlift: Technology Errors
The most common mistake in deadlift techniques is back deflection when lifting the barbell from the floor - which completely changes the mechanics of movement of the exercise. As a result, a person tries to raise the weight of the bar with the strength of the muscles of the arms and shoulder girdle, and not at all due to the muscles of the body and the back of the thighs. It is extremely important to ensure that during the back, the back is straight and the chest looks forward.
Also often in the upper part of the trajectory it is advised to strain the back muscles or “shrug” - remember that this is a serious mistake that contradicts the correct technique. The English name for the exercise, deadlift (or “deadlift”), clearly indicates that you must freeze at the top point. The only movement that is permissible is to push the chest forward, but without trying to connect the shoulder blades together or additionally strain the shoulders.
Deadlift for beginners
It is usually difficult for beginners to lift the bar directly from the floor. The reason is both the lack of flexibility of the body, and the fact that the smaller the working weight, the smaller the diameter of the pancakes and the lower the bar. Keep in mind that if you do not use 20-kilogram pancakes with a large diameter, it is better to carry out deadlift from the stand (or putting 5-kilogram pancakes for height under the main pancakes).
Among other things, it is extremely important for a beginner to ensure that the lower back is constantly in a neutral position. Remember that bending your back up (just like trying to control yourself in the mirror) is the easiest way to get injured. This remark is especially relevant when performing deadlifts for girls, since they tend to bend their backs not only in the lower, but also in the upper part.
Do I need insurance and belts?
Belts really help to lift more weight than the arms can hold - however, it is important to remember that you are not in competition. Ultimately, in deadlift, not just the severity of the working weight is important, but the ideal technique for performing the exercise. That is why the use of belts and special belts is permissible exclusively by professionals, but not at all beginners.
The same remark applies to the technique of "grasping", when one palm looks up and the other down. Such a grip makes the exercise easier, therefore it is permissible only in the most recent approaches, when the athlete has little strength. However, again, beginners are advised to first use the usual grip and adequate weights, learning and perfecting the correct technique - and only then move on to the variations.
Deadlift is the number one exercise to work out the muscles of the body, lower back, abdominal, gluteal and posterior thigh muscles. It is especially important for beginners to include this exercise in the training program, while observing the perfectly correct technique and learning to feel the work of muscles, and not just chasing weight gain.
- Starting Strength, 3rd edition: Mark Rippetoe, Jason Kelly
- How to Deadlift with Proper Form: The Definitive Guide Read, source