Deadlift: Technique, Anatomy and Notes

Its main difference from the classic deadlift is that the legs remain motionless all the time. The movement occurs exclusively due to the back. For this reason, the exercise is often referred to as the "straight-legged deadlift." He also has a third name - Romanian traction. Here, apparently, the roots of the exercise and the outstanding success of the Romanian weightlifters played a role.

General information

The exercise is for the hip. It belongs to the basic and is considered heavy, but it is not recommended to perform deadlift in a power style. The complex involves many joints and muscle groups, but the position of the body in which the athlete performs it creates a strong load on the spine. that require special care, few, and one of them is deadlift. The execution technique should be as controlled as possible.

Functionality of the exercise

Traction not only forms the correct biceps of the thigh, but also strengthens this muscle group well. As a result, with other exercises performed while standing, the athlete feels more confident. It is also important that the exercise does not load the knee joint - the load is distributed between the muscles of the legs. This is because the hamstrings are very effective at stabilizing the knee, much like the abs stabilize the spine.

Work of muscles and joints

Dead exercise which requires high concentration, involves several muscle groups. The main work is performed, but the extensors of the back and calf muscles also receive part of the load. That is why the weight of the projectile should allow the athlete to control every movement as much as possible. If this does not happen, part of the load will go to other muscles and the spine, which is completely useless.

Another reason to make the movement under control is the workload of the knee joint. In no case should it be overloaded, because this can lead to serious injuries. The joint rests a little when the athlete, having fixed the load on the muscles, slightly bends the knees. The load should not go from the muscles to the joints. This basic bodybuilding law is especially important in such an exercise as deadlift. The execution technique is not so complicated, the main thing is to follow all the rules.

First of all, you need to take a starting position - go up to the projectile and put your legs a little narrower than your shoulders (you can stand on a small hill to increase the range of motion). Then slightly bend your legs and, bending down, pick up the barbell. The grip should be slightly wider than the shoulders. Going down, the pelvis can be retracted to maintain balance. It's time to make the rise. It should be done smoothly, controlling the even position of the back. Do not straighten up completely so that the load does not go to the joints. That's basically it. It remains only to repeat the movement 10-15 times. The number of approaches, as always, ranges from 3 to 5.

Notes

The deadlift technique is simple, but it has some nuances, failure to follow which can lead to injury or simply no result. Let's analyze each of them:

1. During the exercise, it is worth monitoring the unchanged position of the legs. They should only be slightly bent to prevent overloading the knee joint. Tilts down are carried out only with the back. It is possible to take the pelvis back, but this should not affect the bending of the legs.
2. In order for the biceps of the thigh to take on the load, and not the muscles of the back, the legs should be narrower than the shoulders.
3. The bar should be lowered down as much as possible under control. In no case should you make jerks and “drop” it.
4. The bar should not slide over the legs, because this is not a classic deadlift, but a deadlift. The technique for performing this exercise implies that the neck goes freely.
5. The head must always look forward. No need to lower it and twist your back. As a result, the shoulder blades need to be brought together.
6. The grip can be both direct and reverse, and even combined. It all depends on the personal convenience and habits of the athlete.

This exercise is especially popular with girls. The thing is that it works out the muscles that the fairer sex loves very much. In bodybuilding, many exercises are universal for women and men. These exercises include deadlift. The execution technique for women does not differ from the men's technique. It can only be noted that women often prefer to use dumbbells instead of a barbell. In this case, you need to make sure that your hands do not loosen. As for the grip, it also depends on personal wishes.

Anatomical features

This exercise is great for working out the biceps of the thigh and in general the entire back of the legs. The long muscles of the back are indirectly involved in the traction, so it will not be superfluous after completing it to start such an exercise as hyperextension. Best Fit Biceps femoris is very important not only for beauty, but also for the strength of the legs. It is involved in stabilizing the body when performing any other standing exercises. Therefore, deadlift should be included in the arsenal of all athletes who want strong legs.

The knee joint is loaded, but with the right, meaningful movement, it will not be overloaded. A straight back and a forward gaze will relieve the load from the spine, which often works without it.

Conclusion

Thus, we can conclude that for those who want to have strong and well-developed legs, deadlift is perfect. The technique for performing this exercise is quite understandable even for beginners. The main thing is not to forget about precautions.