And again, hello. I want to thank everyone who looked to me “for a light”. Today you will find out what constitutes a deadlift, what muscles work during this exercise, and you can get useful tips that simplify your workout.
I do not claim the role of Columbus and I’m not going to “discover America” about the fact that it is the basic exercises that maximize the muscle mass and stimulate a lot of muscles and muscle groups. One such exercise is a deadlift,
That “she” is, racks and stuff
This basic exercise is very popular with representatives of power sports because it involves, roughly speaking, almost the entire body. Yes, some small muscles do not participate in the movement, but 95% of the muscles of the body, one way or another, contribute to the exercise. Some act as muscle stabilizers (responsible for the balance), while the latter directly affect the weight gain.
By the way, the deadlift for girls is an excellent tool for correcting your own figure: priests, all planes of legs, back and abdomen.
There are several ways to accomplish a deadlift, more accurately to use when performing several racks (legs sets). The most common was the so-called classical stand: the legs are shoulder width or slightly narrower, the socks look straight or slightly to the sides, the knees are not bred in the sides when the legs are squashed and straightened. If you hear an expression like “pull the classics” or “classics”, then rest assured that this is a classical setting of the feet.
The second rack is called the sumo rack. Its name was given to the production of the legs because of the fact that before performing the athlete’s feet are almost as wide as possible. This, on the one hand, is good, because the amplitude of motion is significantly reduced (the distance from the floor to the lifting of the bar, rectification of the back is reduced by one and a half times). On the other hand, this starting position does not suit everyone. But for the sake of interest, try both, and choose for yourself the most convenient.
The grip of the bar may be of the same name and different. The difference between them is that in the first case, the arms are taken for the bar equally, and in the second one in different ways (one of the hands is in reverse grip). Again, a different grip causes difficulties for beginners.
It is interesting that the deadlift has a variety – Romanian or dead deadlift. This is already a full, independent exercise, but the principle of exercise is very similar. In addition, deadlift (or traction on the straight legs, as it is also called) is often used as an additional exercise after the usual deadlift.
Tips for Beginners
Decided to gain weight? Correct solution. But do not waste time learning from your mistakes. Listen to a few tips that will facilitate the whole process of training.
Often an athlete can perform more repetitions in the approach than what is actually obtained – the brushes do not give. That is, they unbend, although there are still forces to repeat the exercise 2-3 times. The problem is very common. Do not use belts (or straps) to fix the bar on your hands. Thus you can not train the grip strength and your brushes. If there is such a problem, do exercises from arm wrestling or armlifting training programs.
Do not put anything under the bar (usually a rubber platform). This raises the bar to some height, and, therefore, it will be easier for you to do the exercise – the amplitude is less. It can play a cruel joke with you if you are, of course, performing. They do not allow “pads”, and you will not be accustomed to such an amplitude of movement – to lower it, it will need to be lower.
Also, do not perform the exercise in any horrible shoes. It is better to fork out for shoes with a special, measured outsole (rods, for example). Believe me, it’s better to pay with money than inconvenience in training.
Do not take a lot of weight at once. First and foremost, focus on the technique of implementation.
As for the position of the body, always keep your back bent or at least straight – it will allow you to maintain health and avoid injuries to the back and spine, and even more serious injuries. I’m talking about hernia.
After the set is complete, do not straighten out sharply: straighten your back and legs smoothly and slowly. With sharp straightening, dizziness often occurs, which can lead to loss of consciousness. This is due to changes in pressure on the internal organs and blood vessels.
Well, if you use Romanian draft, your legs should not be very straight. Bend them slightly in the knees, otherwise you risk transferring the entire load to the joints, and not to the muscles of the legs, as expected.
Muscles working during traction
Let’s start with the most obvious. Muscles of the legs and buttocks:
- Large gluteal muscles (that same sacred part of the body for girls);
- Quadriceps muscles of the legs or quadriceps (all the heads work, after all two pairs of joints – the hip and knee) are bent;
- Biceps leg muscles or hamstrings (for the most part, the lower head works, the upper one is more involved with traction on the straight legs);
- Calf and soleus muscles (mainly statically loaded);
- Small leg muscles (involved in the work of “trailer” biceps and quadriceps);
- Deep (skeletal) muscles of the legs.
Muscles of the press and waist:
- Extensors of the back;
- Rectus abdominis (lower section);
- External oblique abdominal muscles (responsible for the balance).
Muscles of the trunk:
- The widest back muscles;
- Large round muscles;
- Trapezius muscles;
- Rhomboid muscles.
Naturally, some hands and arms, or, more precisely, forearms and brushes get some load, because they are not responsible for holding the projectile. But about the growth of these muscles can not speak.
So, I hope, I was able to answer what is the deadlift, what muscles work in the performance of this multi-joint exercise and give you some valuable advice. Leave your comments, subscribe to blog updates, share articles with friends on social networks and be athletic. Good luck.