Warm-up Before Training - A Guarantee Of Safety
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Deadlift Training Begins With A Warm-up And Dynamic Stretching. Without Good Preparation Of The Muscles And Ligament-articular Apparatus, It Is Simply Impossible To Perform A Powerful And Synchronous Strength Movement.
You Need To Warm Up For At Least 10-15 Minutes, Since The Muscles Warm Up Quite Quickly, But It Takes More Time To Increase The Mobility Of The Joints.
When We Talk About The Need For Stretching Before Strength Training, We Mean Dynamic Stretching. These Are All Kinds Of Bends, Swings, Springy Movements.
Never Include Static Stretching In The Warm-up Before Strength Exercises. After It, The Strength Capabilities Of The Muscles Weaken By 30% For Some Time.
Features Of The Deadlift Technique And Possible Mistakes
It May Seem That The Deadlift Technique Is Very Simple - You Just Need To Bend Over And Lift The Barbell. In Fact, There Are Many Nuances That Both Girls And Men Should Consider When Performing The Deadlift. Even The Slightest Mistakes Can Overload The Spine, Causing Pain In The Lower Back, Neck And Putting The Knees And Shoulder Joints At Risk. And The More Weight, The Greater The Consequences.
Therefore, It Is Extremely Important For Beginners To Pay Maximum Attention To The Technique Of Deadlift. When Learning And Honing The Correct Technique, It Is Recommended To Use A Regular Grip And Light Weight, And Only Then Move On To Deadlift Variations.
Foot Placement
The Width Of The Foot Placement Depends On The Features Of The Body Type, Height, Length Of The Limbs, And It Is Individual For Each Person. Try To Jump From A Place As High As Possible And Note The Position Of The Feet During The Push-off. This Is The Optimal Width Of The Foot Placement, Which Allows You To Develop Maximum Force. And This Is The Optimal Width Of The Foot Placement For The Deadlift.
Hand Placement
Bend Your Legs And Grab The Bar With A Closed Grip (palms "looking" At You). Place Your Hands On The Bar Just Behind Your Shins. If Your Hand Placement Is Wider, You Will Have To Apply Additional Force, As You Will Need To Pull The Weight Further Than Necessary. This Will Create Unnecessary Tension In Those Parts Of The Body Where It Is Not Required. Your Arms Should Be Straight, Elbows Locked.
Bent Over Body Position
When Bending Over For The Barbell, Move Your Pelvis Back And Make Sure That Your Body Is Above The Barbell (as If Your Shoulder Blades Are Covering The Barbell), And Your Shins Are Strictly Perpendicular To The Floor. This Is The Safest Position For Your Spine, Shoulder Girdle And Knee Joints. Do Not Squat Too Low, Make Sure That Your Knees Do Not Go Beyond The Line Of Your Toes. Your Neck And Head Should Be In A Neutral Position, Your Gaze Should Be Directed Forward And Slightly Downward.
Straight Back
Keep Your Back As Straight As Possible When Lifting. A Rounded Back Does Not Allow You To Maintain The Desired Trajectory Of The Barbell. In Addition, Rounding Of The Back Is Associated With A Risk For The Lumbar Spine.
Tighten Your Abs
Before Performing The Pull, Take A Deep Breath And Tighten Your Abs As Much As Possible. A Tight Core Is An Additional Protection For Your Spine And An Opportunity To Develop Maximum Strength.
Pulling Movement
As You Straighten Your Knees And Begin The Pull, Tighten The Muscles Of Your Entire Body As Much As Possible. Perform The Pulling Movement Using Your Buttocks And The Muscles Of The Back Of Your Body And As If Pushing The Floor Away From You. In This Way, The Pull Is Similar To Performing A Leg Press. Do Not Think About How To Lift The Weight, Do Not Pull The Weight Using The Muscles Of The Lower Back And Back, Focus On Moving Your Hips Forward. This Will Allow You To Perform The Pulling Movement Along The Correct Trajectory. The Overall Center Of Mass Should Be On The Heel Or The Center Of The Foot, For This The Bar Should Move As Close To The Body As Possible, Literally “licking” The Shins And Thighs.
At The Top Point, Straighten Up, Tighten Your Lower Back And Fix The Position For A Couple Of Seconds.
If You Feel Like You Are Overloading Your Lower Back When Performing Deadlifts, It May Be Due To An Underdeveloped Transverse Abdominal Muscle
Lowering The Bar/dumbbells
The Downward Movement Begins With Pushing Your Hips Back. Lower The Bar To The Level Of Your Knee Joints And Only Then Bend Your Knees. Lower The Weight To The Floor Along The Trajectory Of The Lift. Control The Speed. Do Not Drop The Barbell, Do Not Do Deadlifts With A Bounce On The Floor - Studies Have Shown That This Reduces Muscle Work. But Do Not Lower The Weight Too Slowly, This Will Create Unnecessary Additional Stress On The Spine. The Speed Of Lifting (contraction Phase) Should Be 2 Times Faster Than The Speed Of Lowering (extension Phase).
When Performing Deadlifts At Home, With Dumbbells, Make Sure That The Arms With Dumbbells Are Parallel To Each Other And There Is No Body Tilt. One Side Of The Body Should Not Move Ahead Of The Other.
Https://avangardsport.com/blog/gimnastika_i_legkaja_atletika/1-0-12
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Deadlift Training Begins With A Warm-up And Dynamic Stretching. Without Good Preparation Of The Muscles And Ligament-articular Apparatus, It Is Simply Impossible To Perform A Powerful And Synchronous Strength Movement.
You Need To Warm Up For At Least 10-15 Minutes, Since The Muscles Warm Up Quite Quickly, But It Takes More Time To Increase The Mobility Of The Joints.
When We Talk About The Need For Stretching Before Strength Training, We Mean Dynamic Stretching. These Are All Kinds Of Bends, Swings, Springy Movements.
Never Include Static Stretching In The Warm-up Before Strength Exercises. After It, The Strength Capabilities Of The Muscles Weaken By 30% For Some Time.
Features Of The Deadlift Technique And Possible Mistakes
It May Seem That The Deadlift Technique Is Very Simple - You Just Need To Bend Over And Lift The Barbell. In Fact, There Are Many Nuances That Both Girls And Men Should Consider When Performing The Deadlift. Even The Slightest Mistakes Can Overload The Spine, Causing Pain In The Lower Back, Neck And Putting The Knees And Shoulder Joints At Risk. And The More Weight, The Greater The Consequences.
Therefore, It Is Extremely Important For Beginners To Pay Maximum Attention To The Technique Of Deadlift. When Learning And Honing The Correct Technique, It Is Recommended To Use A Regular Grip And Light Weight, And Only Then Move On To Deadlift Variations.
Foot Placement
The Width Of The Foot Placement Depends On The Features Of The Body Type, Height, Length Of The Limbs, And It Is Individual For Each Person. Try To Jump From A Place As High As Possible And Note The Position Of The Feet During The Push-off. This Is The Optimal Width Of The Foot Placement, Which Allows You To Develop Maximum Force. And This Is The Optimal Width Of The Foot Placement For The Deadlift.
Hand Placement
Bend Your Legs And Grab The Bar With A Closed Grip (palms "looking" At You). Place Your Hands On The Bar Just Behind Your Shins. If Your Hand Placement Is Wider, You Will Have To Apply Additional Force, As You Will Need To Pull The Weight Further Than Necessary. This Will Create Unnecessary Tension In Those Parts Of The Body Where It Is Not Required. Your Arms Should Be Straight, Elbows Locked.
Bent Over Body Position
When Bending Over For The Barbell, Move Your Pelvis Back And Make Sure That Your Body Is Above The Barbell (as If Your Shoulder Blades Are Covering The Barbell), And Your Shins Are Strictly Perpendicular To The Floor. This Is The Safest Position For Your Spine, Shoulder Girdle And Knee Joints. Do Not Squat Too Low, Make Sure That Your Knees Do Not Go Beyond The Line Of Your Toes. Your Neck And Head Should Be In A Neutral Position, Your Gaze Should Be Directed Forward And Slightly Downward.
Straight Back
Keep Your Back As Straight As Possible When Lifting. A Rounded Back Does Not Allow You To Maintain The Desired Trajectory Of The Barbell. In Addition, Rounding Of The Back Is Associated With A Risk For The Lumbar Spine.
Tighten Your Abs
Before Performing The Pull, Take A Deep Breath And Tighten Your Abs As Much As Possible. A Tight Core Is An Additional Protection For Your Spine And An Opportunity To Develop Maximum Strength.
Pulling Movement
As You Straighten Your Knees And Begin The Pull, Tighten The Muscles Of Your Entire Body As Much As Possible. Perform The Pulling Movement Using Your Buttocks And The Muscles Of The Back Of Your Body And As If Pushing The Floor Away From You. In This Way, The Pull Is Similar To Performing A Leg Press. Do Not Think About How To Lift The Weight, Do Not Pull The Weight Using The Muscles Of The Lower Back And Back, Focus On Moving Your Hips Forward. This Will Allow You To Perform The Pulling Movement Along The Correct Trajectory. The Overall Center Of Mass Should Be On The Heel Or The Center Of The Foot, For This The Bar Should Move As Close To The Body As Possible, Literally “licking” The Shins And Thighs.
At The Top Point, Straighten Up, Tighten Your Lower Back And Fix The Position For A Couple Of Seconds.
If You Feel Like You Are Overloading Your Lower Back When Performing Deadlifts, It May Be Due To An Underdeveloped Transverse Abdominal Muscle
Lowering The Bar/dumbbells
The Downward Movement Begins With Pushing Your Hips Back. Lower The Bar To The Level Of Your Knee Joints And Only Then Bend Your Knees. Lower The Weight To The Floor Along The Trajectory Of The Lift. Control The Speed. Do Not Drop The Barbell, Do Not Do Deadlifts With A Bounce On The Floor - Studies Have Shown That This Reduces Muscle Work. But Do Not Lower The Weight Too Slowly, This Will Create Unnecessary Additional Stress On The Spine. The Speed Of Lifting (contraction Phase) Should Be 2 Times Faster Than The Speed Of Lowering (extension Phase).
When Performing Deadlifts At Home, With Dumbbells, Make Sure That The Arms With Dumbbells Are Parallel To Each Other And There Is No Body Tilt. One Side Of The Body Should Not Move Ahead Of The Other.
Https://avangardsport.com/blog/gimnastika_i_legkaja_atletika/1-0-12
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