The deadlift is one of the golden three of powerlifting exercises and is a basic bodybuilding exercise. Not a single program of these sports is complete without it. However, in terms of technology, it is not so simple.
What muscle groups does it involve?
There are three main types of deadlift: deadlift or deadlift, sumo deadlift and their various modifications.
Each of the varieties uses a specific muscle group. And each has its own technique and nuances. But since classical traction is most often used, it will be its execution technique that will be considered.
The main muscle groups that the deadlift uses are the muscles of the back, namely the lats, legs, slightly chest and shoulders.
Correct technique
The exercise at first glance is quite simple and easy to learn. However, it is not. The deadlift is one of the most traumatic exercises. The risk of injuring your back if performed incorrectly is very high.
The thrust is divided into 2 stages.
1. Start position.
There is a barbell on the floor in front of the athlete. He comes close to her so that his feet touch the bar. At the same time, he puts his feet a little narrower than his shoulders. Next, you need to sit down and take the barbell slightly wider than your shoulders with your hands. It is important to observe the vertical shoulders-bar, otherwise, when lifting, you can lose balance, shifting back or forward. After these actions, the athlete stretches his chest up, thereby making the shoulders higher than the hips, and the shoulder blades brought together. The back should be straight and not humped.
At the initial stage, it is important that someone looks after your starting position in order to prevent the wrong position of the back, shoulders.
The grip should always be straight. On large weights, you can also use a grip, but this is not recommended. A lack of grip leads to possible spinal injury if the weight on the bar is large enough. With a weak grip, preference should be given to the use of wrist straps or loops, rather than the use of a different grip.
2. Traction.
You are in the correct starting position and are ready to pull. The first lift is the most difficult, all subsequent repetitions are easier in technique. This is due to constant mistakes like jerking and when the hips are ahead of the shoulders. By avoiding these standard mistakes, you can prevent the chance of back injury.
Once the bar is past the knees, you need to fully straighten your back and legs. The reverse should start from the back. You bend forward with your hips back. The back should be straight and not hunched over. As soon as the bar reaches the knees, the legs begin to work. You squat and touch the floor and then pull again. When touching the floor, you do not need to relax and throw the barbell, and then pull it again. It also leads to back relaxation and possible injury.
All action should take place in the same vertical, which makes the path of the barbell the smallest, and you more stable.
