What is the deadlift?
The Deadlift is a basic multi-joint exercise that develops the entire body. It focuses on the back and legs. It is one of the best exercises for weight gain.
This exercise with barbell and weights is effective in firming up all the muscle groups. You can use this exercise to build up your arms, abs, thighs and buttocks. You must not forget to keep your back straight during each movement of the exercise.
It also strengthens the deep muscles of the spine and stimulates a large number of muscles.
Some pro bodybuilders use this method to gain muscle, volume and also to improve their physical condition. To avoid back problems, stabilize it with an abdominal strap.
The technique of execution of the deadlift must be impeccable and it is essential to be assisted by a coach at the beginning. Indeed, this exercise can be dangerous if it is done heavy or with poor execution.
How to perform the Deadlift exercise?
Position yourself in front of a loaded straight bar, hands pronated and feet shoulder width apart. Bend your chest forward while keeping your back straight and your knees bent, then grab the bar.
Legs flexed, and thighs horizontal or a little above. (according to the length of your arms and your shins, the longer they are, and the less it will be necessary to bend the thighs). The bar must be almost stuck to the shins, the back must remain right slightly arched.
Push on the legs to lift the bar off the ground, which should follow the line of the shins. Then continue the extension of the legs at mid-movement while straightening the back. Maintain the contraction 2 seconds and lower the bar again in the same way as for the rise by bending the legs without rounding the back. In bodybuilding it is more interesting not to release the bar on the ground in order to preserve the muscular tension and the sheathing, simply touch the ground and set out again. In Powerlifting to work heavy and in strength it is simpler to release the bar before going up.
At the end of your sports training, don't forget to do some stretching exercises. This will relieve all muscle groups and reduce or even avoid aches and pains.
This exercise can be dangerous for your back if your execution is not perfect and it is advisable to wear a weight belt to support the lumbar region.
CAUTION: The straight legged deadlift can be dangerous because it allows for heavy lifting and puts a lot of pressure on the spine. The technique must be impeccable. Do not round your back or arch your back too much. Injuries in weight training can be serious and lead to a compression or a pinching of the spinal discs or even a herniated disc. If you have a herniated or shifted hip, a very weak knee or other back condition, it is recommended that you do not do this strength training exercise in order not to injure yourself more than you already are.
Finally, if you practice it, the warm-up is absolutely essential.
Tips
- Inhale while blocking the breath with the abdominal belt well sheathed, exhale in the descent.
- The bust must remain balanced, the back quite straight, slightly arched during all the movement.
- With each raise of the bar, please squeeze your shoulder blades and turn your shoulders back, chest out.
- You can use pull straps or hooks for a better grip and not to pull too much with your arms.
Variants
- The deadlift can be done with dumbbells instead of barbells, or with a guided barbell.
- Possibility of doing the deadlift with the legs stretched out in order to put more strain on the hamstrings and glutes.
- You can also do sumo lifts, which target the adductors, glutes and hamstrings.
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