Deadlift: the right approach to exercise
What is deadlift
In the world of "iron" sport there is a large arsenal of exercises developed for various muscle groups. There are so-called “isolating” movements, the task of which is to influence a certain group. In addition to such exercises, there is a “base” - the basis of any training of a strongman and a bodybuilder. By this concept is meant a combination of several programs (bench press, deadlift and squat), aimed at certain zones at once. Without this basis, neither a beginner builder nor a professional security official in the hall has nothing to do. Today we will focus on one of the most difficult exercises in terms of technique and strength - the deadlift. To begin with, let's see what it is, what types it divides, and then proceed directly to the technology and standards.
Deadlift is the most basic and effective exercise that contributes to the symmetric pumping of the entire back, back of the legs, quadriceps, forearms and grip.The full list of muscles involved looks like this: buttocks, thighs, lower back, trapezium, forearm, abs, longitudinal dorsal muscles, biceps and triceps (in small quantities) are also involved, and, of course, the broadest muscles. As you can see, the effect of this exercise is huge. In this regard, there is a need to perform it correctly and carefully, so as not to injure the joints and other tissues of your body, because the load in this case is truly great. The deadlift must be performed with a special emotional attitude, represented as a certain rage, bordering on an irresistible urge. You have to adjust yourself to go to the end, complete the approach at all costs. Emotional mood is vital here (and indeed, it must be present throughout the entire workout), because when you perform this exercise, the person’s psyche experiences simply exorbitant loads (much more than when squatting or lying down).
Types and their differences
There are 2 main types of deadlifts: classic and sumo. Both exercises are not similar to each other both in terms of technology and in the final result,which is the load on certain muscles. The deadlift "sumo" is made from a crouch, the legs are set at the widest possible distance, the back is slightly bent, and the arms are between the legs. This type of traction allows you to lift large loads due to the half-seat and the active involvement of the leg muscles. The classic deadlift is performed in the following technique: legs are placed at a distance less than the width of the shoulders, arms are located at the width of the shoulders, the back is straight and slightly arched, movements are carried out from a full squat. This type of camp maximum load on the entire back, while in the "sumo" gives the main load on the legs and hips, while the back at the same time plays a supporting role. Talking about which kind of traction is better is at least silly. Everyone should be guided by which muscle groups he wants to emphasize: pump legs or increase his back.
The right approach
The most important and primary is that every beginning athlete is up toLied to learn when doing a deadlift - this is the right technique. This is a very traumatic exercise, for the proper implementation of which you will certainly need an instructor.It will help to deal with the load based on your parameters. However, there are general rules that everyone needs to know. In no case can not slouch! The back can only be slightly bent. This will prevent many spinal injuries. After a couple of weeks you will be able to see how great the effect is on the deadlift. The norms of this exercise should be adjusted to each athlete individually. Do not strive in the very first classes to draw out 140 kg at a time; this will not work. You need to start small and finish with the weight that your body is capable of. You should always proceed from your own strength.