Deadlift: what muscles work? Deadlift: how to do it right?
Almost every professional bodybuilder,on the question of what exercise is the most effective, unequivocally responds that the deadlift. How to properly do it, only professional powerlifters know, because this is their native basic exercise, without which neither training nor competition can be done. But for some inexplicable reason, bodybuilders have appropriated this hardest from the point of view of technique of execution and traumatic danger exercise. Meanwhile, the implementation of the deadlift requires some preparation and a lot of knowledge, but everything in order.
What are the essence of the exercise?
The deadlift is considered to be one of the heaviestexercises in bodybuilding, both in professional and in amateur. Nevertheless, despite the complexity of the implementation, it should not be ignored, as it is one of the most effective for rapidly building muscle mass of virtually the whole body, and there is no other exercise to replace the deadlift, because there is simply no analogous one. So what is this very deadlift, what muscles work and what load do they receive? Here are the questions to be addressed to beginners and amateurs in order to get the expected result from the exercise.
The deadlift is the mainexercise for all the muscles of the legs, and the back. Its implementation provides for the mandatory use of a barbell, dumbbells or a trap griffin. There are several kinds of this basic exercise, but all of them are performed on the basis of one movement: with a slight fold of the legs in the knees and a slight inclination of the body of the body forward, holding the bar of the bar and retaining the natural lumbar deflection (the rest of the back must be absolutely flat), the athlete rises and straightened up.
This exercise is part of the core groupdisciplines of powerlifting, simultaneously with the squat and bench press. The anatomy of the deadlift is such that all involved musculature develops both at the moment of weight lifting and when the body returns to its original position.
What should I look for?
Deciding to include in his training complexbecoming a craving, you need to learn a few important points. Particular attention should be paid to the choice of shoes, the ideal option is a tightly fitting model with a flat and maximally wide sole, that is, its thickness in the heel area should not exceed 1 cm (absolutely without a heel). It is desirable that this shoe is used solely for training, since when worn constantly, the sole in the finger area is deformed. This can provoke an incorrect position of the foot during the exercise, the toes will begin to rise and there will not be the necessary stability, and this is fraught with an injury in the lower back.
The second point that needs attention iscorrect grasp, it must be straight. It is advisable to use the raznokhlat in the conduct of competitions, since in this case it is possible to raise and retain much greater weight. When using different positions of the hands in bodybuilding, there is always a so-called torque in the spine and the risk of injury increases. For weak hands, the wrist straps should be used to fix the bar. All this is very important, since the foundations of deadlift include not only the correct technique of execution, but the choice of equipment that has the same value.
Varieties of deadlift and distinction
Like most exercises, the deadlift hasseveral varieties. There are only four basic ones, but in order to have a clear idea of what muscles work with the deadlift of a particular species, you need to know the subtleties of their performance. The main types of traction include classic, Romanian, sumo and traction using the trap-griffin.
The classical version and sumo are executed fromsquat, but with a different set of legs. In the first variant, the feet are placed parallel at a distance of not more than the width of the shoulders from each other. In the thrust of sumo, the position of the legs is slightly different, the feet should be deployed to the sides, and the distance between them is much wider than the shoulders.
Another interesting option is the Romanian police stationtraction. What muscles work in its implementation, only professionals who know how to bring the machine to automaticity know. From the classical version, the Romanian thrust is distinguished by two important moments: a smaller amplitude of movements and an absolutely vertical position and immobility of the shins during the whole approach. And the last option - with the use of the trap-neck. The only difference is the use of this very trap finger.
The classic form of traction is performed at a narrowthe feet, they should almost touch the bar of the bar. The main load is on the back, and the legs are involved in performing only the initial stage of the exercise - with the "breakdown" of the bar. This type of exercise is more suitable for athletes with short (for the whole body) hands and weak thigh muscles.
Anatomical features of the structure of the bodydirect influence on the technique of execution, weak hands and short fingers are not able to hold a large weight. But this problem is solved with the help of a special grip technique "in the lock" - the phalanx of the thumb should be located strictly under the phalanges of the other fingers. If the grip is weak, even with this technique, it is advisable to use hooks or pull rods. To prevent the slipping of the bar and to fix it in the hands, athletes use hand straps, but only during training, since this is unacceptable in competitions.
The thrust of "sumo"
Setting the legs when carrying out the thrust "sumo"reminds the main rack of sumo players - the legs should be set so wide that the feet, or rather the socks, are as close to the pancakes as possible (in a couple of centimeters) and slightly deployed to the sides. This position of the legs should be maintained throughout the execution of all phases of the exercise, the back should remain level. This type of traction is more suitable for those athletes who have poorly developed back muscles and at the same time disproportionately long arms. The main load with this technique is on the muscles of the thighs. It is the technique of execution and the anatomical features of the physique that directly influence which muscles are used in the deadlift.
From the point of view of the technique of implementation, this speciesThe exercise does not differ from the classical traction, except for the special kind of neck, thanks to which it is much easier to lower the bar. It is with this projectile that the "light" deadlift is performed. What muscles work in this version? This is a question for uninformed in nuances of sports equipment. The greatest load in performing this type of traction is obtained by the muscles of the back (straighteners of the spine, the broadest muscle and all upper muscles), forearms, gluteal muscles and adductor muscles of the hips.
To accept the initial position, you need to maximize theclose close to the bar of the bar so that it hangs over the shin (almost touching the legs). The legs should be placed shoulder width or slightly wider, the feet should be parallel to each other (no need to turn the socks to the sides).
Take the bar with the usual grip (the back sidepalms from themselves, and the palms should be deployed to the body). The distance between the brushes should be slightly larger than the width of the shoulders. Hands in the elbows should be slightly bent, the back is straight, as if the lath is fixed along the spine, the blades are folded, and during the entire lifting (from the bottom to the top of the exercise), the position of the back and shoulder blades should be unchanged.
When lifting the bar, the back should remain flat without rounding and bending. Raising the bar, you need to align your back to a vertical position - this is the starting position.
Having risen to the top, the pelvis needs to be fedForward so that the back is strictly vertical. This is done every time when lifting, while the whole body should remain tight, and the blades are brought together. Further, leaving the position of the blades unchanged, we bend our back and simultaneously tilt and at the same time we take the pelvis back (the inclination and withdrawal should be synchronized, and in no case consistently). When tilting, the back should remain with the deflection. At the lowest point, you can not round your back, and in the back of your thighs you should feel the maximum stretching of the muscles.
Lift the bar due to the efforts of the bicepships. The maximum height of the projectile is slightly above the knees (or mid-thigh). When lifting, the bar should move along the shins vertically (very close to the legs), and the body should be shifted back, while it should bend in the knees and hip joints. The joints of the foot should not bend, and the knees should be advanced. It is important at the very beginning of the climb to move smoothly without jerking. The secret of the correct technique for doing this exercise is precisely in lifting, it must be done by the effort of the legs, not by the back. The feet should seem to grow to the floor, and rising, you need to push the floor back. In this case, the back does not get tired.
The rod is lowered in the same technique.Hands do not straighten, knees are slightly bent and remain so in the process of tilting (they do not need to be bent anymore). That's actually all that is a deadlift. What muscles work when performing one of the options? That's what the question interests beginners bodybuilders. And the answer to it is simple, it's hips, buttocks and back, only in each version the accent is slightly shifted.
Danger to health
Execution of deadlift requires accurateobservance of the technique of each phase and safety techniques, since this exercise is one of the most traumatic. Spondylolisthesis, lumbago, hernia of the spine, dislocation of the discs - this is not a complete list of possible consequences, any previously experienced trauma can make itself felt.
Particular attention should be paid to the position of the back:with excessive deflection in the lumbar region and with rounding of the thoracic spine, the load increases, and this, in turn, can lead to various injuries of the spine itself. To stabilize the lower back, athletes are recommended to use a weightlifting belt, and in the presence of any disease of the spine in general, refuse to perform deadlift.
Exercise is very difficult and dangerous, and beforeyou need to carefully read the technique and bring it to perfection. And only after that you can confidently say to yourself: "I know exactly how and what muscles work with deadlift," and boldly include it in their complex exercises.