Deadlift: what muscles work? Deadlift: how to do it right?

Almost every professional bodybuilder, on the question of which exercise is the most effective, unequivocally responds that the deadlift is deadlift. How to do it correctly, 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 the 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 one of the most difficult exercises in bodybuilding, both professional and 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 almost the entire 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.

Basic moments

The deadlift is the basic exercise for all leg muscles and 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 bend 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 rider rises And straightened up.

This exercise is part of a group of basic disciplines of powerlifting, simultaneously with a squat and bench press. The anatomy of the deadlift is such that all involved musculature develops both at the moment of lifting the weight and when the body returns to its original position.

What should I look for?

Deciding to include traction in your training complex, you need to learn a few important points. Particular attention should be paid to the choice of footwear, 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 area of the fingers is deformed. This can cause 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 moment that requires attention is the right grip, it must be straight. It is advisable to use the raznokhlat in the conduct of competitions, since it is possible to raise and retain much more 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 has several 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-fingerboard.

The classic version and sumo are made from squat, but with different 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 deadlift. What muscles work when it is performed, only professionals who know how to bring machinery 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 a clip-neck. The only difference is in the application of this very trap finger.

Classic Edition

Classical form of traction is performed with a narrow setting of the legs, 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 - when the rod is "broken". This type of exercise is more suitable for athletes with short (for the whole body) arms and weak thigh muscles.

Anatomical features of the structure of the body have a direct effect on the technique of execution, weak hands and short fingers are not able to maintain 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, then 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"

The setting of the legs when carrying out the thrust "sumo" resembles the basic 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 pair 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 affect which muscles work with the deadlift.

Deadlift thrust

From the point of view of the technique of execution, this type of exercise does not differ from the classical traction, except for a special type 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 the upper muscles), forearms, gluteal muscles and the adductor muscles of the hips.

Romanian draft

To take the starting position, you need to go as close as possible 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).

Grip the neck with the usual grip (the back of the palm is away from you, 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 a lath is fixed along the spine, the blades are brought together, 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 deflections. Raising the bar, you need to align your back to a vertical position - this is the starting position.

Up to the top point, the pelvis must be fed forward 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 the back and simultaneously tilt and at the same time remove the pelvis backwards (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 is necessary due to the strength of the hamstrings. 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 shifts 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 when lifting, you need to push the floor back. In this case, the back does not get tired.

The bar 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 precise compliance with the technique of each phase and safety techniques, since this exercise is one of the most traumatic. Spondylolisthesis, lumbago, spinal hernia, disc displacement - 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 before you 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.