Like the squat, the Deadlift involves the muscles of the glutes and thighs. The muscular reinforcement of the thighs is very difficult and this exercise must be carried out perfectly not to risk injury. In its practice, it is strongly recommended to wear a weight belt. This being able to maintain to the maximum the muscles of the back because they are strongly solicited. The same goes for the forearms which hold the bar, and you can if you wish use hooks.
The deadlift is a basic bodybuilding exercise that develops the entire body. Mainly the glutes, the back of the thighs and the lumbar region. It is an exercise close to the Romanian deadlift but which requires a greater flexibility because the legs are tended and the feet tightened.
How to do this exercise?
Stand in front of a loaded bar with your feet together (but not touching). Then bend your legs to catch the bar on the floor. Hands are pronated shoulder-width apart while keeping your back straight or slightly arched. Lift the bar off the ground and bring it to the level of the shins by contracting the glutes and ischios while stretching the legs. (but keep your knees slightly bent throughout the movement). Raise the bar to the starting position. Lower the bar to the level of the shins (or lower according to your flexibility) while passing the closest to the body not to leave towards the front then go up and so on until the end of your series. Never lock the knees and keep well the shoulders behind.
CAUTION:
The back must absolutely be straight during the movement to avoid any risk of injury to the spine. The deadlift requires a great deal of flexibility, which will determine the amplitude of the movement. Contrary to most basic bodybuilding exercises, the load must remain moderate on this exercise which can be dangerous if it is badly executed. Indeed, people who suffer from back pathologies such as herniated discs, lumbago or sciatica will find it difficult to do this exercise without feeling pain. It is therefore advisable to find a variation that will help you work the same muscles without injuring yourself. See the article on hernias below.
Tips
- Inhale as you lower the bar to the floor, then exhale as you return to the starting position.
- Always keep your abdominal muscles tight and your back straight to avoid injuries (especially herniated discs), especially in the forward leaning position which can be risky.
- To build up the hamstrings and work the glutes in an optimal way, the movement must be slow and controlled in both directions, the load must not be too heavy to allow for a direct voltage and maximum concentration in the ischial and gluteal muscles.
Variants
- The deadlift can be performed with dumbbells instead of a barbell. And this, in the same way.
- The Romanian deadlift can be substituted for the straight legged deadlift, which is very similar if you lack flexibility for example.
- The exercise can be done unilaterally (only with dumbbells) but it requires a very important balance and especially practice.
Additional articles :
How to master the thruster in weight training?
