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Deadlifts: technique and principal

About the benefits of the deadlift, which is considered a religious exercise, I heard literally everyone who lifts iron at the gym or at home. The effectiveness of the exercise appreciable only in case of compliance technique. Therefore, an appropriate knowledge base (theoretical) foundations of deadlift, peculiarities and differences of its various types.

In many articles, which are mostly found on the Internet, it is argued that the deadlift is the main discipline, without which it is impossible to achieve results in the pumping of certain muscles. How is it fair to judge a clear idea of what muscle groups involved in exercise as they do work.

Theory

Its thrust called mnogoetajnoe exercise lifting sports equipment such as dumbbells, barbell, dumbbells. It involved about seventy-five percent of the muscles, burden different. Active exposures are only two-headed muscle of thigh, extensors (long muscles) of the back, buttocks. On the forearm, press, biceps, triceps and quadriceps, the widest and calf muscles loading is only static.

Technique

For taking the starting position:

  1. To the bar be close;
  2. Feet parallel a shoulder width apart so that they protrude over the neck;
  3. Straighten your back, shoulder blades reduce, look up;
  4. Legs, keeping your back straight, bend;
  5. Straight grip is taken by the neck, positioning the hands slightly wider than shoulders.

When the initial position accepted:

  1. Take a deep breath;
  2. On the exhale, very slowly begin to raise the bar, while straightening the legs with the torso;
  3. Lower the rod back in the same fluid motion, moving the fretboard vertically, making sure that no displacement along the shins, not throwing blades, no bending of the back;
  4. When the fretboard crosses the knees, squat, touch the floor pancakes.

General guidelines

For one approach, assuming perfect execution of the deadlift, it is recommended to perform six to eight repetitions. Should not "chase" for the number as the key to the effectiveness of exercise is its correct implementation. Everything else is secondary.

When performing exercises it is impossible:

  • rounding the back;
  • to do sharp movements and jerks.

Keep your back straight when taken right weight. If the back kruglitsa, you must reduce the load. To avoid injury, perform a deadlift, it is recommended using a special belt.

Novice athletes and girls to perform the deadlift better to start withdumbbells, not a barbell. The advantage of this exercise is low weight dumbbells and in the distribution of center of gravity, because sports equipment was kept at the sides. Requirements for technology implementation, regardless of the projectile remains unchanged.

Principal deadlift

There are four varieties of the deadlift:

  1. Weightlifting, which is called the classic;
  2. "Sumo" or wearing this Elevator operator;
  3. Romanian, referred to as "dead";
  4. Lifting the trap-rod.

Each version has its own peculiarities and differences from other types of traction.

Classic

Классическая

Is performed with placing the feet hip-width apart and perfect for those who are working to build a beautiful athletic physique. Technology allows maximum to work through all involved in the exercise of the muscles promotes the growth and increase of their volume.

In extreme and power triathlon (powerlifting) conventional deadlift — classic is the main discipline. Bodybuilders and fitness include exercise training with the aim of developing various muscle groups of the back.

Wearing this Elevator operator — "sumo"

Лифтерская — «сумо»

Ideal for athletes involved in powerlifting. "Wearing this Elevator operator" technique involves a handstand with legs wide apart. Because of this, there is a significant reduction of the amplitude of motion. This allows the athlete to lift the most possible weight.

Romanian — dead

Румынская — «мертвая»

Performed with straight or slightly bent knees. The position of the knee is determined by the anatomical peculiarities of performing traction of the athlete. Features of the rack while lifting heavy weights allow you to do dead lifts Romanian deadlifts more targeted than classic.

It aims to study the back of the thigh, and the load on the long muscles of the back are greatly reduced. In fitness and bodybuilding "dead" deadlift training include the study of the hamstring.

Lifting heavy objects and working in a powerlifting athletes do not include exercise in your training. This is because the Desk can be straight or slightly bent at the knees legs allows you to lift the maximum weight.

With the trap-rod

Становая тяга с трэп-штангой

Feature implementation of this type of deadlift is the use of trap-rod.She has a stamp in the form of a hexagonal frame on which is arranged parallel to the handle. This kind of rod is perfect involved in bodybuilding or fitness.

Trap-bar is more secure than the sports projectile with a straight neck. Its use minimizes the load on the lumbar region. Exercise with the trap-rod can become an excellent replacement to the classic sit-UPS, if due to injuries is not possible to squat with a regular barbell on the shoulders.

"The security forces execute traction with the trap-rod is not suitable. To include it in the training is not appropriate. In competition the deadlift performed with the classic barbell with straight bar.

The grip of the fretboard

Хват грифа

There are three types of grip:

  1. "direct";
  2. "raznocvet";
  3. "the castle" or "staritski".

The first widely used lovers and novices. The location of the hand to equal the shoulder width distance allows you to exert maximum load on the muscles of the forearm and train virtue grip. The disadvantage is the difficulty of holding a large weight. To avoid unclamping the hands, the athletes resort to the use of special auxiliary equipment, which includes a variety of balls, including straps for the deadlift.

Mixed type of grip or "raznocvet" is different from the other position of the hands. One hand sent to yourself, from yourself. This hand position greatly reduces the likelihood that the neck may slip out of your hands while lifting weights. Mixed grip is often used by professionals working with the raising of the big weight lifters. The implementation of raznocvet" requires special care. Occurring torque adversely affects the spine.

The main feature of the "castle" is the position of the thumb. It is clamped between the other fingers and is located directly on the fretboard performs the role of a strap, eliminating the need for auxiliary equipment. The disadvantage of "Staritskogo" grip are experienced by the athlete during lifting weights pain. This is due to the fact that "castle" is used quite rarely.

The value of the deadlift

For "security forces" exercise is an integral part of the training. For those working on the construction of an athletic body, his role is overrated. Proof of this is that to achieve the kind of spectacular spins is impossible without detailed study of the widest (main) muscles. They when performing thrust rod from a standing position feel extremely static, but not an active load.

A completely different effect with the thrust rod in the slopeand wide pull-UPS. Both exercises are intended to "build" the thickness and the width of the back. Thrust in the slope also has a high static load on the extensor muscles of the back. Stanovaya craving a classic should be considered supportive but not main exercise for bodybuilders.

Full training for the muscles of the back must include thrust and pull rod in the slope. A deadlift should be performed only after consideration of the widest muscles. Extent provided to the deadlift thrust loads, if you focus on performing only this exercise by grasping the main, will not be enough. It will not allow to achieve the main goal for each bodybuilder is to have an impressive back.