Deadlift: execution technique and main types

The benefits of deadlift, considered a cult exercise, have been heard by literally everyone who raises iron in the gym or at home. The effectiveness of the exercise is tangible only if the performance technique is followed. This necessitates the knowledge of the basic (theoretical) foundations of deadlift, features and differences of its various types.

Many articles, which are available in large numbers on the Internet, argue that deadlift is the main discipline, without which it is impossible to achieve results in pumping certain muscles. To what extent this rightly allows us to judge a clear idea of ​​which muscle groups are involved in the exercise, how they work at the same time.

Content

  • 1 Theory
  • 2 Technique
  • 3 General recommendations
  • 4 When performing the exercise, you must not:
  • 5 The main types of deadlift
    • 5.1 Classical
    • 5.2 Lifting - “sumo”
    • 5.3 Romanian - “dead”
    • 5.4 With a trap bar
  • 6 Grip
  • 7 Deadlift Value

Theory

Deadlift is called a multi-joint exercise with lifting such sports equipment as dumbbells, barbell, weights. It involves about seventy-five percent of the muscles, the load on which is different. Only the biceps femoris, extensors (long muscles) of the back, buttocks are exposed to active influence. On the forearm, abs, biceps, triceps and quadriceps, latissimus and calf muscles, the load is extremely static.

Execution technique

To take a starting position:

  1. They get close to the bar;
  2. The feet are parallel in width to the shoulders so that they protrude beyond the bar;
  3. The back is straightened, the shoulder blades are reduced, the look is raised up;
  4. Legs, keeping your back straight, bend;
  5. They grasp the bar with a direct grip, with their hands slightly wider than their shoulders.

When the starting position is accepted:

  1. Take a deep breath;
  2. On exhalation, they very smoothly begin to lift the barbell, while straightening the legs with the body;
  3. Lower the bar back in the same smooth movement, moving the bar strictly vertically, watching for the lack of displacement along the legs, without spreading the shoulder blades, without bending the back;
  4. When the bar crosses the knees, crouch, touch the pancakes on the floor.

General recommendations

For one approach, subject to perfect performance of deadlift, it is recommended to perform from six to eight repetitions. You should not "chase" for quantity, since the key to the effectiveness of an exercise is its correct implementation. Everything else is secondary.

When performing the exercise, you can not:

  • round your back;
  • make sudden movements and jerks.

You can keep the back straight only when the correct weight is taken. If the back is rounded, it is necessary to reduce the load. To avoid injuries, it is recommended to perform deadlift using a special belt.

For beginner athletes and girls, it is better to start deadlift with dumbbells, and not with a barbell. The advantage of this exercise is the low weight of the dumbbells and the distribution of the center of gravity, since sports equipment are held on the sides. Requirements for the execution technique, regardless of the projectile, remain unchanged.

The main types of deadlift

There are four types of deadlift:

  1. Weightlifting, which is called classical;
  2. "Sumo" or lift;
  3. Romanian, called "dead";
  4. With lifting the trap bar.

Each embodiment has its own characteristics and differences from other types of traction.

Classic

It is performed with the legs shoulder-width apart and ideal for those who are working on building an athletic, beautiful physique. The technique allows you to maximize work out all the muscles involved in the exercise, promotes growth and increase in their volume.

In power extreme and eventing (powerlifting) the usual deadlift - classical is the main discipline. Bodybuilders and fitness practitioners include exercise in training to develop various muscle groups of the back.

Lifterskaya - "sumo"

Ideal for powerlifting athletes. The “lift” technique of execution involves a stand with legs wide apart. Due to this, there is a significant reduction in the amplitude of motion. This allows the athlete to lift the maximum possible weight.

Romanian - “dead”

It is performed with straight or slightly bent knees. The position of the knee joints is determined by the anatomical features of the traction athlete. Features of the rack during weight lifting allow you to make the Romanian deadlift more focused than classical.

It is aimed at working out the back of the thigh, and the load on the long muscles of the back is significantly reduced. In fitness and bodybuilding, “dead” deadlift is included in the training for the development of hip biceps.

Weightlifters and powerlifters do not include exercise in their training. This is due to the fact that the stand with legs straightened or slightly bent at the knees does not allow lifting the maximum weight.

With trap bar

A feature of this type of deadlift is the use of a trap bar. It has a neck in the form of a hexagonal frame on which handles are located in parallel. This type of barbell is ideal for bodybuilders or fitness.

The trap bar is safer than a straight-necked projectile. Its use minimizes the load on the lumbar region. Exercise with a trap bar can be an excellent substitute for classic squats, if due to injuries there is no way to squat with a regular barbell on your shoulders.

Siloviks do not use traction with a trap bar. It is not advisable to include it in the training. In competitions, deadlifts are performed with a classic barbell having a straight neck.

Neck grab

There are three types of grip:

  1. "straight";
  2. "Grip";
  3. "Castle" or "weightlifter."

The first is widely used by amateurs and beginners. The location of the hands at an equal shoulder width distance allows you to exert maximum load on the muscles of the forearm and train the strength of the grip. The disadvantage is the difficulty of maintaining a large weight. To avoid unclenching the hands, athletes resort to using special auxiliary equipment, which includes various grips, including straps for deadlift.

The mixed type of grip or "grip" differs from the others in the position of the hands. One palm is pointing toward itself, the other from itself. This position of the hands greatly reduces the likelihood that the bar can slip out of the hands while lifting the bar. Mixed grip is most often used by professionals working with heavy lifting athletes. Performing a "grab" requires special care. The resulting torque negatively affects the spine.

The main feature of the "lock" is the position of the thumb. It is clamped between the other fingers and is located directly on the neck, acts as a kind of webbing, eliminating the need for auxiliary equipment. The disadvantage of the "weightlifter" grip is the pain experienced by the athlete during the lifting of the bar. This is due to the fact that the "castle" is used quite rarely.

Deadlift Value

For the "siloviki" exercise is an integral part of the training. For those who are working on building an athletic body, his role is overestimated. Confirmation of this is that it is impossible to achieve a spectacular view of the back without a targeted study of the broadest (main) muscles. When performing rod traction from a standing position, they experience an exclusively static, but not active load.

A completely different effect is given by draft with a bar in an inclination and wide pull-ups. Both exercises are aimed at "increasing" the thickness and width of the back. The draft in tilt also exerts a high static load on the extensors of the back. Classic deadlift should be considered an auxiliary, but not the main exercise for a bodybuilder.

A full-fledged training for working out the muscles of the back must necessarily include traction and pulling the bar in an inclination. Deadlift should be performed only after working out the latissimus dorsi. The degree of load exerted by deadlift, if you focus on performing only this exercise, taking it as the main one, will not be enough. This will not allow achieving the main goal for every bodybuilder - to have an impressive back.

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