What muscles work when deadlifting? All about deadlift: technique, secrets and mistakes of beginners

The deadlift is one of the most popular and effective compound movements, putting an incredible load on almost all muscle groups, but more so on the legs and back. Next, you will learn what types of this exercise exist, the technique for performing them correctly, and also, what muscles work when deadlifting.

Classic deadlift

This is the most common option with a barbell. The following muscles work:

Gluteal
responsible for straightening the spine
Biceps hamstrings

During a deadlift, the trapezius and forearms are also involved in the work, but they receive only a static load.

In a half squat, grasp a bar that is mounted on the bottom pins of a rack or on the floor using a shoulder-width overhand grip. The back is straight, the gaze is directed ahead. Inhale while straining your back. Begin to rise up gradually, straightening your legs and body at the same time. After reaching the peak, slowly lower yourself to the starting position along the same path.

When lifting, work as if something is pulling you up. The head should rise first.
When you reach the peak, watch the position of the body - many people make the mistake of leaning back, thereby loading the lower back.
Exhale should be done during the upward movement, after passing the most difficult section of the climb. Try to maintain a rhythm when breathing to reduce the load on the heart.
Lifting should occur by straightening the knees. The hip joints can only be extended in the upper position. With simultaneous action, the lower back will undergo increased stress, which is fraught with injury.
Make sure your back remains straight and tense at all times. Otherwise, there is a risk of injury to the lumbar region.
If you want to involve your leg biceps as much as possible, try to fully straighten your legs in the upper position.
Shoulders should be turned back.
Do not round your back in the lumbar region.

Please note that the deadlift has a number of limitations. Scoliosis is not an obstacle to performing the exercise, but some rules must be followed - light weight, an athletic belt and mandatory preliminary warm-up. The contraindications are as follows:

Previous injuries to the knees and spine
Phlebeurysm
Severe scoliosis

Teenagers should.

Romanian deadlift

Also known as "", which differs from the classical method in the following ways:

The distance between the legs is slightly smaller
No deep squat
The pelvis moves back more
Legs are almost straight

First you need to grab the barbell and then get into the starting position. When gripping, your hands are slightly wider than your shoulders. Remove the bar from the power racks and step back a little. Place your feet shoulder-width apart. The muscles that work during straight-legged deadlifts and receive the greatest load are the buttocks, hamstrings and lumbar region.

Sumo deadlift

Spread your legs wide apart, turn your toes out, squat down, knees pointing to the sides. It is necessary that the shin, located strictly perpendicular to the floor, touches the barbell during the deadlift. Which muscles work more intensely during this exercise? The emphasis on the hamstrings is greater than with the classic method, and less on the spinal erectors. The inner thighs also swing better.

Dumbbell rows

The main difference from previous options is the use of two dumbbells instead of a barbell. Dumbbells are usually taken with an overhand grip. An important nuance: if the weight of the dumbbells is large, it is recommended to take them from a sitting position. During this type of exercise, you can hold your hands with dumbbells either at your sides or in front of you.

Technique in pictures and videos

So, during the deadlift, the muscles of the back, back of the thighs and buttocks will work. During the exercise, it is recommended to constantly monitor your sensations. If you have difficulty getting up, then you still need to work on developing your legs and lower back. If you find it difficult to hold the barbell, pay attention to your hands or use a mixed grip. If difficulties arise, look for the cause and eliminate it so that you can continue to dynamically apply this exercise.

Deadlift and squats

Video: classic deadlift

Video: proper execution of deadlifts

The deadlift comes from weightlifting. The movement consists of lifting the barbell from the platform to the level of the “pockets” without using inertia, due to the work of the muscles of the legs, back, and center of the body. The exercise is considered difficult and traumatic, and is used limitedly in health fitness. It is the final exercise of powerlifting - powerlifting. Currently, most federations of this sport assign separate categories for this movement.

What is the deadlift aimed at, what muscles work?

The overall goal is to increase strength. The deadlift, like no other movement, develops the strength of the muscles of the back, legs (and the back and front of the thighs), trapezius muscles, as well as the muscles of the forearm, spinal extensors, and buttocks. Correct deadlifting allows you to achieve significant energy expenditure during training, and avoid “extra movements” in the form of excess cardio.

A number of athletes consider the deadlift to be the most energy-consuming exercise with a barbell. The deadlift is used in fitness training with a number of restrictions.

Features of deadlift training

Deadlift

Deadlifts for the needs of powerlifting or the development of maximum strength are trained once a week, if we are talking about a novice athlete, a sportsman, or a master of sportsman. Additional deadlift training from a level above MS is allowed if the athlete does not have problems with recovery.

The “gold standard” is one deadlift per week. Powerlifters usually combine training of this movement with the squat or press. The point is that in powerlifting this is the final movement and it makes no sense to train it on a “fresh body”.

In bodybuilding and fitness, deadlifts are performed either on the day of training the back muscles, if the athlete pulls in the “classical” technique, and on the day of training the legs, if the preferred technique is “sumo”. It is not recommended to include both deadlifts in one weekly cycle, so as not to cause overtraining.

In “aesthetic” training, the deadlift is the first exercise, as it involves the largest number of muscles in the workout. In the training of professional athletes, the pre-exhaustion technique is periodically used, but for fitness it is quite pointless and can cause injury.

Deadlift Variations

The following variations are used in practice:

classic deadlift - the athlete approaches the bar with feet hip-width apart, takes it with a shoulder-width grip, removes deflections in the spine and, due to simultaneous extension in the knee and hip joints, brings the bar to the level of the pockets, and then performs the reverse movement;
deadlift sumo— differs in the placement of the feet, the legs stand as if in a squat, the heels are wider than the shoulders, the toes are comfortably turned out, the work is performed mainly by straightening the legs, the back only reaches the barbell;
snatch deadlift— the stance is performed as in the classics, and the grip is almost “pancake-like.” Develops the back to a greater extent;
hexo craving or trap bar— in terms of technique, this is more of a squat. Grip shoulder-width apart, work through extension of the knee joint;
pull from above- a bodybuilding option that is considered incorrect in most strength disciplines, but allows you to engage your back muscles more. The barbell is taken from the racks, then bent, lowered to the floor, and extended

Deadlift technique

Starting position: it is necessary to place the barbell on the floor evenly, so that the bar does not initially warp. Then step deeply so that the bar is projected onto the bend of the ankle;
we place the legs narrowly or using the sumo technique, but we maintain the projection of the bar;
perform a shoulder-width grip with your hands. If your hands are weak, a weightlifter’s grip is allowed - the thumb is on the bar, covered with four fingers;
we tighten ourselves - we pull in the stomach, remove the deflection in the lower back (very important), the “arc” in the thoracic region, fix the shoulder joint neutrally, tucking in the shoulder blades;
we straighten our legs, bringing the weight to the level of the pockets, as soon as the bar passes the knees, we begin to “reach out” by assembling the shoulder blades towards the spine, but not by pushing the stomach forward;
stand up stable, lower in reverse order

Problems and mistakes in deadlift:

rounding of the back at the starting point of the movement - usually caused by the fact that the athlete is in a hurry and forgets to “tighten up”. In fitness, it is possible that a person does not feel the work of the back muscles at all, and does not understand how to take the starting position. Some people advise wearing a belt, but it won't help. If you don't understand "skinny," spend a few weeks doing bent-over rows with your shoulder blades as close to your spine as possible, using light to medium weights;
weak hands, forearms and fingers - hooks and straps are usually recommended, but the grip also needs to be strengthened. The practice uses the “farmer’s walk” exercise (walking with dumbbells with straight arms at your sides), and various variations of pull-ups, in addition to the main movement for this purpose;
push the pelvis forward at the top of the exercise - a pronounced push with an insufficiently retracted abdomen is a common cause of injury. In fitness for health, it is recommended to stop when the joints come to a plane perpendicular to the floor, and “reach out” by tightening the shoulder blades to the spine;
inability to grab the barbell from the floor correctly due to a combination of “short” plates, and insufficient mobility in the joints, as well as a “hard” overloaded hamstring. The solution is simple - place the projectile on the plinths, or pull it from the power rack, since there are no high plates in the hall.

In theory, the choice of “classic or sumo” depends on anatomical features. Long arms and a weak back - "sumo". A strong back and weak legs plus poor hip mobility (“tight hips”) is a classic. In practice, in powerlifting, the width of the feet is selected empirically. Options are possible with “half sumo”, when the toes are turned out, and the heels are placed only slightly wider than the shoulders, “different grip”, when the palms are turned “towards” each other.

In practice, deadlifts should be avoided by people with poor posture and hernias or protrusions. There is a radical point of view - you can pull, but by strengthening your back muscles. In any case, the technique must be taught by a trainer who is proficient in kinesiotherapy and rehabilitation.

Deadlift is a basic and one of the most necessary exercises in bodybuilding and powerlifting. When performing a deadlift, an athlete uses 75% of his muscle mass. This is one of the most effective exercises for gaining weight. Also, the deadlift is the best exercise for increasing strength itself.

Options and technique

Main working muscles:

Hamstrings
Buttocks
Spinal erectors
Lat
Upper back muscles
Quadriceps
Adductor muscles
Forearms

Initial position:

Come close to the bar, place your feet shoulder-width apart and parallel to each other.
Squat down and grab the barbell with an overhand grip, grip slightly wider than shoulder-width apart.
The arms are vertical and the shoulders are directly above the barbell.
The gaze is directed forward.

Take a deep breath and, as you exhale, begin to pull the barbell.
After the bar passes your knees, straighten up completely and squeeze your shoulder blades together as much as possible.
Start the downward movement by moving your pelvis back. The lower back is arched, the shoulder blades remain retracted.
After passing your knees, squat down and touch the plates to the floor.

Be extremely careful while performing deadlifts. Watch your lower back, it should always be arched. And, of course, maintain a smooth movement, both when raising the barbell and when lowering it. Don't try to pull the barbell off the floor. As you inhale, slowly down, as you exhale, powerfully up.

Tip: Imagine that instead of lifting the barbell up, you press your legs into the floor with all your might. This will help you concentrate more and perform the movement correctly.

2. Sumo deadlift

Main working muscles:

Hamstrings (more so than with classic deadlifts)
Glutes (to a lesser extent than with classic deadlifts)
Spinal erectors
Lat
Upper back muscles
Quadriceps
Adductor muscles
Forearms

Initial position:

Come close to the bar, place your feet much wider than your shoulders, turn your toes outward (approximately 45%), spread your knees to the sides. Your shin should touch the bar and be perpendicular to the floor. Transfer your body weight to your toes and grab the barbell at shoulder width or slightly narrower. The back is straight, tilt occurs only at the hip joint.

Exercise technique:

As you exhale, pull the barbell up, straightening your legs. We bring our shoulders back and bring our shoulder blades together.
As you inhale, gently lower the barbell to the floor.

When rowing the barbell, do not bring your knees together - this loads the knee joint. Keep your back upright.

3. Deadlift on straight legs with a barbell

Main working muscles:

Buttocks
Posterior thigh
Lower back

Initial position:

Grab the barbell with an overhand grip slightly wider than shoulder-width apart. Take it off the racks and take a step back. Place your feet narrow, toes slightly turned inward. Straighten your shoulders. The back is straight.

Exercise technique:

Slowly, as you inhale, begin to lower yourself down, moving your pelvis back.
Lower the bar to about mid-calf or slightly lower.
As you exhale, return to the starting position.

Keep your lower back arched and do not let your back round as this is very dangerous for the spine. If possible, try to keep your legs as straight as possible, with a slight bend in the knees allowed. The barbell should be close to your feet throughout the entire movement. Please note: since the lower back is always in a deflection, all movement is carried out due to flexion and extension at the hip joint. This is why the hamstrings and gluteal muscles work.

Hyperextensions and straight leg rows are very similar exercises in essence. If you have spinal problems, you can replace deadlifts with hyperextensions until your lower back gets stronger.

4. Deadlift on straight legs with dumbbells

Main working muscles:

Buttocks
Posterior thigh
Lower back

Initial position:

Hold the dumbbells with a neutral grip and stand straight. Place your feet shoulder-width apart or slightly narrower.

Exercise technique:

As you inhale, moving your pelvis back and leaning forward, smoothly lower the dumbbells down.
As you exhale, return to the starting position.

Lean over by moving your hip joint back. Try to keep your legs as straight as possible, but if your stretch does not allow you to lower the dumbbells at least to the middle of your shins, you can bend your knees a little. Bend your lower back throughout the entire exercise, do not let your back round. Do not move the dumbbells forward; they should be close to your feet (or almost close) throughout the entire movement.

Video

If you have back pain, severe curvature of the spine or other back problems, then consult with a good manual or sports doctor whether you can even do deadlifts.
Before each approach, apply chalk or magnesium to your hands to more confidently hold the barbell.
Always use bar locks when performing deadlifts. Actually, “locks” should always be worn. This is necessary so as not to worry about the pancakes moving off the bar. At the moment of recovery, such thoughts should not distract your attention and bring down your mood.
Both during lifting and while lowering the barbell, you should not put your body weight on your toes. This would be a mistake. In this case, the bar will move forward from your legs, and you may get injured.
Don't do deadlifts off the floor. This makes your work much easier and passes the critical point of removing the barbell from the platform at speed. The meaning of such training disappears. Additionally, "bouncing" can cause the plates on one side of the bar to bounce off the floor faster than those on the other side. This will cause you to lose control of the barbell, lift the weight asymmetrically, and cause an uneven load on your body. And this is fraught with serious spinal injuries.

Sumo or classic?

There is a lot of debate about the best way to deadlift. Some say that sumo is better, others argue that classic is still better. I know many supporters of both one and the other technique. Some people shout that most records were set using classic deadlifts, while others immediately give examples of sumo-style deadlifts. I don't want to stir up more controversy, so I'll just express my opinion.

Firstly, you don’t need to listen to which style is cooler. Try it yourself. I think if everything were so obvious, then long ago all athletes would have pulled in one style. We are all different, some will perform more classic deadlifts, while others will perform sumo.

Do not forget that sumo deadlifting has also become popular among athletes thanks to the use of equipment. Typically, sumo deadlifts are performed by athletes with shorter legs and longer torsos, as well as athletes who are not tall. Due to their anthropometric data, they can place their center of gravity low and stretch more. Also, sumo deadlifts are performed by athletes with stronger legs, and classic deadlifts with a more powerful back.

I recommend practicing both styles, as more muscles will be worked, and in the end, this will only give positive results. For beginner athletes, it is better to start with the classics, in order to strengthen the back muscles, since the legs work quite hard in squats.

Information for women

Many girls bypass the deadlift, and do it completely in vain. In fact, this exercise is very useful not only for men, but also for women. The deadlift is an excellent compound free-weight exercise that stimulates overall muscle growth. Many girls believe that the classic deadlift is a purely male exercise that requires large and strong muscles in the back, legs and arms. However, in a lighter version, without using large weights on the barbell, this exercise is very useful for women.

World records for powerlifting deadlifts

Eddie Hall - 500 kg (e) (July 9, 2016) - with straps
Eddie Hall - 465 kg (w/e) (March 4, 2016) - with straps
Eddie Hall - 463 kg (b/e) (July 11, 2015) - with straps
Eddie Hall - 462 kg (w/e) (March 14, 2015) - with straps
Benedikt Magnusson - 461 kg (b/e) (August 2014) - with straps
Benedikt Magnusson - 460 kg (b/e) (2011)
Andy Bolton - 457.5 kg(e) (2009), UK
Benedikt Magnusson - 442.5 kg (b/e) (2010), Iceland
Konstantin Konstantinov - 430 kg (e) (2008), Latvia
Harry Frank - 422.5 kg (2002), USA
Gary Hazy - 420 kg (1993), USA
Yuri Belkin - 418 kg (b/e) (2016), Russia
Mikhail Koklyaev - 417.5 kg (b/e) (2010), Russia
Doyle Kenady - 415 kg (1985), USA
Mark Henry - 410 kg (b/e) (1996), USA
Andrey Malanichev - 410 kg (e) (2008), Russia
Ed Cohen - 409 kg (1995), USA
Dan Woleber - 408.5 kg (1982), USA
Tibor Meszaros - 407.5 kg (2002), Hungary
Aude Wilson - 406.5 kg (1993), USA
Lars Noren - 406 kg (1987), Sweden

Her Majesty, deadlift!

The deadlift is rightfully considered the queen of all strength exercises. It allows the athlete to solve many problems at once:

Helps increase muscle mass;
Focus on the development of specific muscle groups (for example, buttocks);
Significantly increase your physical strength.

The deadlift is truly a very effective and indispensable exercise. can be replaced with a leg press, a bench press with a dumbbell press or.... But an exercise that would affect the body like a deadlift and would involve the same huge array of muscles simply does not exist.

Performing such a heavy exercise as a deadlift provokes a powerful release of anabolic hormones into the blood.

Of course, in such a complex exercise there are a number of nuances that you need to be aware of and that need to be observed. Deadlift is a demanding young lady that requires a serious approach, a quality warm-up, and compliance with a number of rules when performing the exercise. This is not to mention that there are several variations of the exercises, and they all have completely different effects on your body. The position of the legs, the apparatus with which the exercise is performed, the working weight - all this plays a huge role and this will definitely be discussed in a little more detail.

What muscle groups are involved?

Deadlift requires the involvement of a huge number of muscle groups. This is the only exercise that fully loads the muscles of the legs and back at the same time, as well as a huge number of small muscle groups that act as stabilizers.

By doing different variations of the deadlift (we'll talk about them a little later), you can shift the emphasis to specific muscle groups. Let's say the classic version of the deadlift maximally loads the entire body, while the Romanian deadlift (a straight-legged version of the deadlift) primarily targets the gluteal muscles and hamstrings.

Below is a short list of muscle groups that are “switched on” during the deadlift.

Muscles involved in movement:

Gluteal muscles;
The teres major muscles of the back;
Latissimus muscles;
Posterior thigh;
Trapezius muscles;
Rhomboid muscles;
Spinal extensor muscles;
As well as a number of other small muscle groups, including the rectus abdominis muscle, etc.

All these MGs actively participate in the movement and receive a good load.

In the video we talk about the technique of performing deadlifts, what errors can occur when performing them, and about the working muscles.

Types of deadlifts, technique

Classic

The position when performing a classic deadlift looks like this: feet shoulder-width apart, grip wider than shoulder-width apart, the bar touches the shins at the start and seems to “slide” along the thighs during the lift.

In the classic version, the main work is done by the back muscles, the legs only help in the initial stage to lift the barbell from the floor.

And now about how to correctly perform the classic version of the deadlift.

Exercise technique:

Stand in front of the barbell so that the bar is centered on your feet and touching your shins.
The width of your feet is shoulder width or slightly narrower. The feet can be slightly turned outward.
The feet should be firmly planted on the floor with their entire surface, and you should not lift off your heels or toes.
Grab the bar so that the distance from each hand to the plates is the same on both sides. The classic grip width is slightly wider than shoulder width.
Squat as low as possible and straighten your back completely. It will be ideal if you get a arch in your back.
Pull your shoulders back, squeeze your shoulder blades together. The head looks straight, do not tilt it down!
In this position (head straight, back straight, feet firmly on the floor, grip powerful), begin to rise from the squat, while maintaining the position of your back!

The back should be as straight as possible throughout the entire movement. Failure to do so may result in injury.

As you lift, the bar should literally slide over your shins and thighs.
In the final phase of the lift, straighten up completely and move your pelvis slightly forward. The bar is still in contact with the body. Stay in this position for a while, then begin to lower the barbell.
The process of lowering the barbell completely repeats the process of lifting it, but only in reverse order! Never throw the barbell on the floor. Lower yourself slowly while maintaining correct body position.
Repeat the movement again.

"Sumo"

In common parlance this version of the deadlift is called “Sumo”. Due to the wide stance of the legs, the stance really resembles the main position of sumo wrestlers before a fight.

The position of the legs is as wide as possible, the feet are a couple of millimeters from the plates and turned to the side, the grip is located as if “between the legs.”

This position of the legs must be maintained throughout the entire movement. The back should also remain as straight as possible.

The sumo deadlift maximally loads the muscles of the inner and back of the thigh, forcing the deepest muscles to work.

The sumo row primarily loads the leg muscles, the back is minimally involved. It can be said that This exercise is an analogue of squats with very wide legs.

The technique for performing the Sumo deadlift is completely identical to the classic version. The only difference is the width of the legs and the degree of rotation of the feet.

The rest of the rules remain the same: straight back throughout the entire movement, head looking ahead, lowering smoothly.

It is worth saying that Sumo deadlifts are often performed with different grips. This is a grip in which one palm grips the bar, palm up, and the other, palm down. This helps you hold the heavy barbell as tightly as possible. On small scales this grip makes no sense.

Romanian deadlift

This deadlift variation is designed to maximally target the hamstrings and glutes. It's safe to say that The Romanian deadlift is one of the best glute exercises. But! It is very important to do it correctly. The technique is very simple at first glance, but there are pitfalls.

Although one of the names of the Romanian deadlift sounds like “straight-legged deadlift,” the legs are still not straight during the exercise. Throughout the entire movement you should maintain a slight bend in the knee joint.

It is worth saying that since this exercise is designed specifically for the development of the back of the thigh and gluteal muscles, the weights in this exercise will be significantly less.

Don’t chase weight, monitor the quality of your technique, concentrate on the sensations in your muscles!

So, the technique for performing the exercise:

Take your starting position. Take a barbell/dumbbells, slightly bend your knees, keep your spine straight. Tilt your body slightly forward.
Start moving your pelvis back. Only the basin! At the same time, the bar falls down parallel to your legs, without moving forward! The legs remain slightly bent at the knees. Feel the muscles in your hamstrings and glutes stretch. At the end point, your legs may even shake slightly - this is a good sign, which indicates that you are performing the movement precisely due to the muscles of the back of the thigh and buttocks.
The end point of the movement is the bar at knee level, or slightly lower. It all depends on the flexibility of your lower back, if you can lower the bar to the very bottom, while your back will be perfectly straight - do so! Only do not place the barbell on the floor, you must constantly maintain tension in the hamstrings!
Start moving back. Go up in exactly the same way you went down. At the top point of the movement, do not straighten your legs - constantly maintain tension.
Repeat the movement.

Deadlift with dumbbells

Deadlifts can also be performed with dumbbells instead of a barbell. The type of equipment you work with will not fundamentally affect the work of the muscles of your body, but it may affect the ease of performing the exercise.

With dumbbells you can perform any version of deadlift - “classic”, “sumo”, “Romanian” deadlift. There will be no differences in technology.

Deadlifts with dumbbells are most often performed by beginners. who have just begun to master the exercise. The fact is that hands with dumbbells can be placed on the sides of the body, so that the load will be distributed more evenly and it will be easier to maintain balance. By the way, you can hold dumbbells either in front of you (like a barbell) or from the side.

Another advantage of performing the exercise is that you can go lower by performing deadlifts with straight legs. But! Only if flexibility allows. You should lower yourself exactly to the point until your back begins to round.

The benefits of exercise for girls

For some unknown reason, many people associate deadlifts with male exercises. This is completely wrong!

A variation of the deadlift with dumbbells (whether classic or even sumo), as well as the Romanian deadlift, is a great exercise for women! The latter, by the way, is one of the best exercises for developing the hamstrings and gluteal muscles. Therefore, girls, if you don’t already have this magical exercise in your arsenal, quickly include it in the program, and you are guaranteed to see results!

Contraindications, how to avoid injuries

For some reason it is believed that Deadlift is an extremely traumatic exercise.

Well, firstly, any exercise can be very dangerous if you do it incorrectly and forget about a good warm-up. And the deadlift is far from the leader here.

Secondly, injuries occur when working with maximum or submaximal weights, which is typical for athletes involved in powerlifting. If you do not work with huge weights, warm up well before the approach, follow the technique of performing the exercise, the chance of injury is ridiculously small.

That's all! If you are not yet doing deadlifts, immediately choose the option that is most suitable for you and include the exercise in your training program. Don’t forget to warm up, do the exercise well, and the result will not be long in coming!

There are dozens of exercises to create a beautiful and healthy body. Aerobics or weight training - they all work equally well, but require a different approach. Exercises with hardware, and in our case with a barbell, can both seriously injure you and significantly increase your results. Let's talk about how to do deadlifts correctly, about its advantages and importance.

The deadlift is one of the basic exercises that is performed with a barbell, sometimes a kettlebell or a dumbbell.

The performer stands in front of the apparatus, bends down, bending his knees slightly, takes and lifts the bar, slowly straightening up.

Deadlift, along with and is included in a number of classic powerlifting disciplines. Proper execution allows the trainee to achieve good results in a few months and perfectly develops muscles. This challenging exercise works most of the muscles in your body, especially strengthening your lower back.

There are four types of deadlifts: deadlifts, that is, classic deadlifts, sumo deadlifts, and trap bar deadlifts.

Classic deadlift performed with narrowly set legs that barely touch the bar itself. During the exercise, most of the load falls on the back; the legs work only at the beginning, when lifting the apparatus. Typically, this type of deadlift is recommended for athletes with weak legs, small arms (in length) and short fingers.

This physique and anatomical features significantly affect technique, preventing the athlete from holding large weights for a long time. For best results, use a lock grip, with the knuckle of the thumb supporting the rest.

To minimize the risk of injury, some athletes use wrist straps that secure the barbell in their hands. It is important to know that they are prohibited in competitions.

Or “dead lift”, performed on straight legs.

When moving down, the legs remain straight. STRAIGHT! There is no need to squat slightly, although the knees can remain “soft,” that is, slightly bent in one position, throughout the exercise.

This deadlift cannot be used in powerlifting competitions due to the excessive amount of damage the athletes receive. When an athlete leans towards the apparatus and lifts it, he practically does not bend his legs, which puts a lot of stress on his knees.

If you're a beginner, hold off on deadlifts until you've mastered the classic ones.

- This is a deadlift with straight legs. When doing this, you need to spread your legs wide apart so that your toes barely touch the plates, and always keep your back straight.

This stance puts the most strain on the thigh muscles, which is why it is recommended for athletes with weak backs and long arms.

Sumo deadlift

Romanian deadlift- a very popular exercise in both men’s and women’s circles, because it works very hard on the back of the thigh – the biceps. Place the barbell on the supports at mid-thigh height. Grasp the barbell with an overhand grip at a distance slightly wider than shoulder width. Keep your knees slightly bent. Inhale, bend at the waist and begin to lower the barbell to the height of the middle of your shins. During this movement, move your pelvis back, as when performing a deadlift. Without stopping at the bottom of the exercise, begin to straighten.

There is little difference from the classical technique. The main differences are that the legs are placed wide, literally touching the plates, and the hands hold the bar with a narrow grip. This simplifies the last phase of the exercise (lowering the implement) and allows the lifter to lift more weight.

Main muscles involved

It is not without reason that the deadlift is recommended by all trainers as the main stimulator of body weight growth, along with and. When performing it, almost ¾ of all muscles work, mainly: back extensors, buttocks, biceps, muscles of the thighs, back, forearms and trapezius. The one mentioned above also targets the hamstrings, giving them maximum stress, and the upper buttocks.

Warm-up for deadlifts

In any sport, use caution to avoid injury. Under no circumstances should you turn a blind eye to warming up before training, especially when you have just started exercising. Even running, which is so familiar to us, requires stretching our legs in order to reduce the risk of sprain or fracture as much as possible.

Basic exercises with apparatus require both warm-up and backup. And if error-free execution is the first pillar on which your future success rests, then warming up is the second.

First, stretch your joints and do some exercises. Do a dozen bends, a “mill”, stretch your wrists, elbow and shoulder joints. Next, warm up the tendons in the lower back to avoid tears and strains.

Do a couple of sets of deadlifts with light weights or an empty bar, and then gradually increase the load. It is also important to perform the exercise slowly, without rushing.

Technique for performing classic deadlifts

Competent execution of the exercise is the key to success. To avoid injury and achieve results, follow this plan:

Preparation

Approach the bar and place your feet hip-width apart. It is important to take the correct position so that the weight is distributed evenly across all muscle groups. Often, for beginners, it turns out that the leg muscles are loaded more than the back. As for the placement of the socks, there are no fundamental differences. Usually their angle is selected individually, depending on how it is more convenient to lift the barbell.

Now let's talk about typical running shoes are not suitable. Sneakers or any other shoes with flat soles are preferable, making it easier to maintain balance and avoid overloading, leading to back pain.

Place emphasis on your heels, so that there is no tilt back or forward. When you start lifting the apparatus, do not straighten your knees suddenly and immediately. You should straighten up slowly to avoid injury.

Location

If you place the bar far away or, on the contrary, too close to your legs, then you risk injuring your back. It is necessary to stand by the apparatus so that it barely touches the shin, and during the exercise itself barely slides along the legs. Correct, literally symmetrical positioning of the legs will bring you the best results.

Symmetrical positioning of the legs, the bar slightly touches the shin

Without bending your knees, lower your body down and place your hands on the barbell so that your knees are inside (distance about 40 cm). Keep your arms straight. When lifting the barbells, always keep them vertical and do not bend them.

As for the grip, everything is standard here. Always use a pronated grip, that is, with your palms facing down, and do not resort to a mixed grip. The latter is rarely used, and only in competitions.

Proper Grip Types for Deadlifts

The shoulders should extend slightly forward beyond the line of the bar (imagine that your shoulder blades are covering the bar) - this will help to evenly load the shoulder joint. The head and neck should be in a neutral position, with the gaze directed forward.

As a beginner, bring the correct positioning to automaticity on an empty bar. Spend even weeks, but hone the technique to perfection, so as not to waste time later. It is highly not recommended to use heavy weights in the early stages.

Upward movement

Proceed with the first set of the series as soon as you understand the layout. Standing at the apparatus, straighten your back and arms. Slowly lower yourself without losing proper stance and grab the barbell.

Push your chest forward, take a deep breath, and rise calmly and measuredly, keeping the barbell as close to your legs as possible. The snatch cannot be used, as it will bend your arms, which will increase the load on your back. In the first phase of the movement (raising the barbell to the knees), the front surface of the thighs is involved in the work, in the second - the back surface. If you lose your balance and can't lift the barbell smoothly, try reducing the weight and working the rack again. Remember that the center of gravity must be shifted to the heels.

As soon as the bar leaves the ground, press your feet harder and speed up the rise a little. The legs should extend at the same time and with the same force. Don't try to pull the weight solely with your back. After lifting the apparatus, arch your lower back (but not too much) and push your shoulder blades back.

Moving Down

Lowering the weight begins not with bending your knees, but with pushing your hips back - this will help clear the way for the barbell, preventing it from hitting your knees. Lower the barbell in this manner to the position of your kneecaps, then begin to bend your knees. The bar should be lowered in a contiguous manner, without accelerating and making sure that the movements are smooth. You should spend at least 2 seconds returning to the starting position, as jerking can lead to injury.

After lowering the bar, take a couple of breaths (without changing position) and continue the approach. Set the number of lifts at a time yourself, as far as you have strength.

Deadlift for Beginners

It was already mentioned above in the article that not only basic exercises with iron, but any sport in general can cause injury. When visiting the gym for the first time, most beginners go to extremes. Some people immediately run to a dangerous exercise machine and perform the exercises incorrectly, harming their health, while others take up aerobic exercises or dumbbells and do not get off them for weeks, or even months. But the truth, as we know, is in the golden mean.

Once in the gym, it is best for a beginner to find a coach so that he can write out a program for him and estimate the possible starting weights based on his appearance. If there is none, and you cannot ask for advice, you should familiarize yourself with the correct technique from the appropriate sources. This also applies to deadlifts. It can be done by a beginner, but only with light weights or an empty bar. There is nothing wrong with this, since only the right technique can bring good results. Otherwise, you will only injure yourself.

Deadlift for girls

Should girls do deadlifts? Many representatives of the fair sex bypass exercise equipment with large weights such as bench press and deadlift, considering them exclusively male exercises. Obviously, this is a simple misconception. Deadlifts, like squats, work the muscles of the back and lower body, including the legs and buttocks.

All types of deadlifts work the hips, glutes, and lower back to varying degrees. Depending on the execution technique, a greater load can be placed on the lower body, which puts the deadlift on par with squats. Keep in mind that you should not deadlift if you have back problems. Consult your doctor and trainer before attempting deadlifts.

Do you need insurance and seat belts?

If you are training purely for yourself and do not plan to compete, then you are unlikely to need insurance. Belts are typically used by athletes in tournaments to allow them to lift heavier weights. But for ordinary trainees, it is important to first perform the exercise without mistakes, so as not to get injured.

Unlike squats, deadlifts do not require two people to perform. In case of incorrect technique, severe pain or other force majeure situation, you can always throw the barbell, for which you do not need a spotter.

Do not start the exercise without warming up. Spend at least 5 minutes warming up your muscles to avoid injury.
Basically, people with bad backs are prohibited from deadlifting. But sometimes it is permissible to work with low weights and an athletic belt, which will slightly reduce the risk of potential injury and reduce the load on the lower back.
If you have already moved up to heavier weights, it makes sense to use chalk to prevent the bar from slipping.
If the bar does not have threads on the ends, it is necessary to put on locks so that during the exercise some of the plates do not move. This can cause you to lose your balance and drop the projectile, resulting in a sprain.
Do not make sudden movements when working according to the instructions.
Listen to the advice of gym regulars, and especially the trainer. Instructions on the Internet are good, but sometimes it is better to look once than to read ten times.

Classic deadlift video

In conclusion, we present you with a video that explains in detail the correct technique for performing deadlifts with a barbell.

Conclusion

Now you know how to do a deadlift, its advantages and important points. By working with basic exercises, you can achieve the greatest success and fastest muscle growth if you do it right. No other exercises, except barbell exercises, provide similar achievements with overall, apparent simplicity. Follow the instructions and tips in our article to avoid injuries and have a good time.

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