How to perform deadlift on straight legs - this question is asked by fans of strength training who want to give their body a relief shape. After all, the result and safety of your health depends on the correctness of this exercise. Therefore, it is important to know and follow the deadlift technique.
Exercise "deadlift" is used to build muscle mass, to obtain a toned body shape, creating a clear boundary between the gluteal muscles and the back of the thigh. If the correct safety precautions are not followed, it is quite traumatic for health.
The benefits of doing the deadlift exercise
Many fitness clubs include deadlifts in strength training. It is this exercise that influences giving the buttocks more rounded shapes: a deep study of the gluteus maximus muscle helps to achieve results in a short time.
The straight-legged deadlift uses a small muscle group: the thighs, forearms, gluteus maximus, latissimus dorsi. However, it allows you to work them out thoroughly and deeply.
Deadlifts are known to promote the production of testosterone, the hormone responsible for muscle growth. Even doing this exercise alone yields brilliant results that will not be long in coming.
Deadlift technique
The main thing is to correctly assess your own strengths and be sure to warm up before doing the exercise in order to avoid injury. Deadlift is quite difficult to perform, but it gives excellent results.
1. Stand up straight, shoulders back, bend slightly in the lower back, chest forward. Place your feet shoulder-width apart, chin parallel to the floor. Make sure your knees are straight. Take a breath.
2. Take the barbell with a regular grip from above, spreading your arms slightly wider than your shoulders. The palms should be on the sides of the hips and pointed towards you. You can also use dumbbells, but then you need to constantly monitor the distance between them.
3. Without rounding your back, gently pull your buttocks back, while tilting the body to an angle of 90 degrees. The barbell bar or dumbbells should be parallel to the legs.
4. Having reached a 90-degree tilt, smoothly change the direction of movement: while maintaining the bend of the back, tighten the buttocks and take the starting position. Exhale. Continue to do the deadlift for the planned number of times.
During the exercise, it is important to keep your legs straight at the knee joints at all times, and your back with a slight deflection. Raise and lower the barbell should only be along your legs. Rest your body for 2-3 minutes between sets.
"Deadlift" on straight legs is a unique exercise that allows you to see the growth of your strength indicators in a short time. The main thing is to follow all the instructions for implementation.
