In this article we will try to talk about all the nuances of such, without exaggeration, an iconic exercise as the deadlift. Surely everyone who is at least somehow connected with iron, or has been connected, knows about it first-hand. Before you start practicing, you need to know how to do deadlift Right.

It would seem that what else can be written about deadlift? The Internet is literally replete with detailed information. But it’s all kind of formulaic and monotonous. Like, deadlifting is the most powerful tool in building your athletic physique; without it, you won’t grow anything, and so on. Let's try to find the truth.

Theory first

Whether we like it or not, we need to start with a boring theory, of which the Internet is full. The deadlift is a multi-joint (basic) pulling exercise that is performed with dumbbells, a barbell or a kettlebell and uses about 75% of all human muscles. In this case, only three muscles work actively, to a greater or lesser extent: the back extensors, the biceps femoris and the buttocks. The remaining muscles experience, to one degree or another, a static load. These are the quadriceps, lats, biceps, triceps, trapezius, calf muscles, abdominal muscles, and of course the forearms.

Now directly about how to properly perform deadlifts with a barbell.

Initial position:

• Stand close to the barbell. Place your feet shoulder-width apart, parallel to each other. In this case, the socks should stick out slightly forward beyond the barbell.
• The gaze is directed upward. The back is straight. The shoulder blades are retracted.
• Keeping your back straight, bend your knees and grab the bar with a straight grip slightly wider than your shoulders.

Technique:

• Take a deep breath.
• As you exhale, lift the barbell with a smooth movement, straightening both your torso and legs.
• Then, smoothly start moving the bar back down. The bar should move strictly vertically along the shins. The shoulder blades remain retracted and the back is straight.
• After the bar passes the line of your knees, squat down and touch the weights to the floor.

The most optimal number of repetitions in this exercise in one approach is 6-8 in an ideal execution technique (very smoothly, no jerks in any phase of the exercise). The main thing is to perform the deadlift correctly, and only then everything else. It is forbidden to round your back! If you can't keep your back flat and arched throughout all the repetitions, then you've taken too much weight and need to reduce it. Also, to avoid injury, it is strongly recommended to use a special belt.

For beginners and especially girls, deadlifts with dumbbells are more suitable. Its advantage is that you can use less weight, and also place the dumbbells on the sides, thereby leveling the center of gravity. The requirements for performance technology do not change.

Main types

We were talking about the classic deadlift, but it has several options. The following types of deadlift are distinguished:

1. Classical (weightlifting);
2. Sumo-style deadlift (lifter);
3. Dead (aka Romanian);
4. Trap bar row.

Classical

If your goal is to build a beautiful, athletic physique, then it is best to use a shoulder-width stance. This technique of performing deadlifts helps to work out all the muscles involved in the work in full amplitude, which will create the most positive conditions for their hypertrophy (growth and subsequent increase in volume). The classic version of the deadlift is one of the main disciplines in powerlifting (powerlifting) and extreme strength. In bodybuilding and fitness, it is used primarily as a workout for the back muscles and is considered the main exercise for this muscle group.

"Sumo"

If you are a powerlifter, the best way to lift maximum weight is to use a very wide stance. This embodiment is a “sumo” or “lifter” deadlift. This positioning of the legs helps to take on as much weight as possible, since the range of motion is significantly reduced. But not all “lifters” use this option.

Romanian

A fairly common deadlift variation is the Romanian deadlift (aka deadlift). This is a design option in which the legs are in knee joint do not bend or bend slightly due to the anatomical characteristics of the person performing this exercise. This is a more targeted exercise than a regular deadlift. It is considered one of the most important exercises for the back of the thigh, since the back extensors in this version receive significantly less load compared to the “classic”. Typically, people who are involved in bodybuilding or fitness perform it on leg day, as an exercise to work the hamstrings. The stiff legged deadlift is not used in powerlifting due to the limited amount of weight used in the exercise as it is a less basic exercise.

Trap bar row

A very interesting version of the deadlift is the trap bar pull. The design of the trap bar is very unique and consists of a hexagonal frame with parallel handles. This is a great option for those involved in bodybuilding or fitness. Deadlifts using a trap bar are less traumatic than deadlifts with a barbell, since the load on the lower back is minimal. It can be a replacement for classic squats for those who cannot perform a squat with a barbell on their shoulders due to injuries. Naturally, it is not recommended for “lifters” and other strength athletes, since in competitions deadlifts are performed only with a straight bar.

Bar grip

The most common, especially among amateurs and beginners, is a straight grip. It puts maximum load on the forearms, thereby training grip strength. But to prevent the hand from unclenching when using heavy weights, athletes use auxiliary equipment, for example, deadlift straps, and also use other types of grips.

To lift heavy weights, and most often among professionals, a “mixed grip” is used, that is, a mixed grip, when one hand is directed with the palm towards you, and the other away from you. This method greatly reduces the likelihood of the bar slipping out of your hands. However, a torque is created that has a subtle negative effect on the spine, so extra care must be taken.

The “lock” or “weightlifter” grip is different in that the thumbs are pinched between the other fingers and the barbell, acting in a similar way to straps. Often this grip causes pain, so it is rarely used.

The role of exercise in bodybuilding

Let's talk about the importance of deadlifts for those who build beautiful body. If this exercise is indispensable for all “siloviki”, since it is one of the main disciplines, then in bodybuilding its role is too exaggerated. The classic deadlift is called the main exercise for the back muscles, but this is not at all true.

Here you need to take into account that bodybuilding is a sport where all muscle groups are worked out quite precisely. The main goal in bodybuilding in terms of developing the back muscles is to increase their width and thickness. This role falls on bent-over barbell rows and wide pull-ups. And the back extensors also receive a very large static load when performing bent-over barbell rows. The deadlift can only be performed as an auxiliary exercise to the two listed above, but considering it the main one is a mistake.

Pull-ups and bent-over barbell rows are also multi-joint basic exercises, but they work the back muscles more specifically. Therefore, in your training, deadlifts should be performed only after thoroughly working out the latissimus, since these are the main muscles of the back, which the deadlift loads only statically, and this is not enough for the impressive appearance of your back.

Many athletes consider the deadlift a must-have exercise. Such a statement is very difficult to dispute and all that remains is to figure out how to achieve perfect execution technique.

Deadlift is one of the basic exercises. When performing it, a considerable part of the muscles comes into play, and the figure quickly takes on an athletic appearance. But first things first.

Warm-up is the basis for success

Before performing a deadlift, you need to do a good warm-up. You will need to warm up the tendons in the lumbar region to make them more elastic and avoid ruptures and sprains. It is necessary to do two or three approaches with minimal load (for example, with an empty barbell).

Then you can increase the weight a little and repeat two or three approaches again, without making sudden movements. It is recommended to perform any series in this manner, increasing the load gradually.

It is recommended to perform deadlifts with plates weighing 20 kg or 45 pounds - they are suitable not only in weight, but also in their diameter, since the bar in this case is at the optimal height. If you are not yet ready for this weight, you can use smaller weights, but you need to install the bar in such a way that the height of the bar from the ground corresponds to if you were using 20 kg weights.

When the weight of the barbell increases significantly, it will be necessary to buy shoes with a minimum thickness of the sole, which will not slip on the surface and will allow you to stand level. You should not use porous shoes - they are not able to provide stability.

Your feet should be hip-width apart and your toes turned outward. When performing deadlifts, there is no specific toe position that must be adhered to. Therefore, the angle of their rotation can be individual for each person and selected in such a way as to make it easier to lift the barbell. While in the lower position, you will need to make sure that your hands reach your shins.

When choosing the position of your legs, it is recommended to conduct some experiments. Depending on the position you place them in, the distribution of the weight of the barbell on the muscles of the back, buttocks and legs will depend. It should be uniform - you should not allow situations where most of the total weight falls on one muscle group, and the second, on the contrary, is in a relaxed state.

The center of gravity should be through the heels so that there is no movement towards leaning back or forward. When lifting the barbell, you do not need to immediately straighten your knees; for some time they should be in a bent position over your feet.

The bar must be positioned in such a way that it slides along the legs during the exercise. If you place it too far away or, on the contrary, too close, the main load will be on the back muscles and can cause serious injury. Another tip: when in the bottom position, the bar should lightly touch your shin.

You also need to pay attention to how your hands are positioned. They must be in a straightened state. When performing a deadlift, your arms must be kept in a vertical position throughout the entire exercise.

The grip should be pronated. It is recommended to switch to a mixed grip only if the purpose of performing the exercises is competition. At the same time, it is recommended to change your grip no earlier than two to three weeks before the performance.

The legs should be located at the same distance from the bar. Neglecting this rule, the load on the muscles will become asymmetrical, and the torque will decrease significantly. We can say with confidence that it will be possible to achieve truly correct symmetrical technique only if the legs are positioned in a mirror manner.

The conventionally drawn line that passes through the toes will be the place where the barbell should be located. Before starting a full-fledged exercise with a large weight, all setup should be done on a light apparatus. It is necessary to follow the rule: you should not start exercising with heavy weights from the first days, first you should hone your technique, choose the right and comfortable position, and only after that you can start training seriously.

Deadlift technique

Once the bar and legs are in the desired position, you can begin the first approach of the series. You need to stand with your back straight and your arms along your body. We slowly squat, the position of the hands should not change, but at the same time they should lie directly on the barbell.

After taking a deep breath, you should hold your breath and slowly squat, starting this movement by bending your knees and moving to your pelvis. At the same time, the center of gravity of the body should lag behind the heels, otherwise you can lose your balance and have to repeat everything all over again, analyzing the mistakes made.

You need to try to get your hands on the bar the first time. If they have to be moved during the exercise, there is a high probability of losing tension, which will lead to muscle relaxation and possible injury.

While in the lower position, the joints of the legs should be bent so that the pelvis is as low as possible at shoulder level, and the bar lies close to the shin. When performing deadlifts, you must ensure that the weight is distributed evenly across the muscles of the legs and back.

It is impossible to indicate the exact angle at which you need to bend your legs at the knee joint, since it will be different for each person and depends on the length of his arms and its relationship with the body. Throughout the entire exercise, it is necessary to ensure that the head, pelvis and shoulders are in the same position relative to each other (the back must remain straight).

Under no circumstances should you try to lift the barbell with a sharp jerk, as this will be followed by bending your elbows and significantly increasing the load on your lower back.

If a smooth rise is not possible, it is recommended to discard a few plates or replace them with lighter ones.

Having leveled the position, you need to not arch your lower back too much, move your shoulder blades a little back. The ankles and pelvis should be located on the same vertical, and the entire load should be distributed on the shoulders and heels.

The bar must be lowered in exactly the same way, ensuring symmetry and smooth movement. The lowering time should not be less than 2 seconds, since sharp jerks can first tense the muscles and then quickly relax them, which can lead to serious injuries.

As soon as the pancakes touch the floor without changing position, you need to take two or three breaths and proceed to the next attempt, which is performed according to exactly the same plan as the previous one. You can perform as many attempts as you can manage.

Video

Deadlift execution technique. Classic style.

Hello everyone, we continue our progress, on the most important and effective exercises for the muscles of the legs and the body as a whole. Today I have prepared for you an analysis of the correct technique for performing deadlifts. Let's look at the classic version of its implementation today and find out how to do deadlift correctly, so that the mass grows, and it is pleasant to look in the mirror.

Proper deadlift technique allows you to build muscle faster than any other basic free weight exercise, of course, it all depends on your diet and recovery approach. But all other things being equal, there is no substitute for the deadlift. This will be especially useful for those who want to put more “meat” on their bones.

In addition, due to the nature of the movement, the work includes a large number of large muscles, including the back of the thigh, which is usually trained with extensions on the machine. So, no extensions can compare in effectiveness with deadlifts in terms of pumping up the hamstrings.

Deadlifts or deadlifts will also be useful for girls. The reason for this is the same back of the thigh. As I already mentioned in the article “”, training the hamstrings allows you to make the transition from the legs to the buttocks more pronounced and form a certain undercut.

What muscles work

As already mentioned, during the deadlift, many large muscle groups work, due to the growth of which the increase in muscle mass actually occurs. In addition, due to the involvement of large muscle masses, the concentration of testosterone in the body increases, which also promotes growth.

The muscles of the back and legs receive the greatest load, and the legs “suffer” less, but not by much. In addition, the forearms also receive indirect load.

• Back muscles working during deadlifting: trapezius, back extensors (lower back), latissimus, rhomboid muscle.
• Leg muscles involved: quadriceps, hamstrings, calves, buttocks.

As you can see, some of the largest muscle groups are involved, the latissimus, quads, hamstrings, and these alone are enough to significantly increase your weight on the scale, and this is not counting the smaller muscle groups and stabilizer muscles. For greater clarity on how to do a deadlift with a barbell and which muscles work, look at the picture below.

Warning

The deadlift technique must be impeccable. This exercise, although indispensable in terms of muscle growth, is one of the most traumatic.

That is why the technique of performing deadlifts should be a priority when including it in a training program. Improper deadlift technique can lead to serious injury. The knees and spine are especially affected, and there is a danger of getting sprains in the lumbar region.

Therefore, to learn how to do a deadlift correctly, you need to practice a lot and hone your technique, first with an ordinary straight stick, then you can move on to an empty bar and as soon as you can do 10 repetitions in a row without errors, you can start adding weight. If, when adding weight, your technique begins to suffer, for example, your back becomes round, then most likely you overestimated yourself, you need to lose or replace several weight plates with lighter ones.

How to do a deadlift correctly. Grip

We need to discuss one more nuance before answering the question of how to do a deadlift; this nuance concerns the grip. It is generally accepted that when performing the exercise classically, you need to grab the bar with an overhand grip.

Yes, it is so, but as deadlifts are usually done with heavy weights, and very few people specifically train their forearms in the initial stages of training, they may not be enough to perform this exercise. The barbell will slip out of your hands before the necessary muscles receive their share of the load.

In fact, this is no small problem, which can be solved in two ways. The first way is to use straps. In this case, the grip will really strengthen significantly, but there is a minus, the forearms, in the long term, when using straps, will not develop, and you will agree that this is also bad.

The way out of the situation is the second way, which is to use a combined grip in this exercise. Everything is very simple. Grab the bar with one hand with an overhand grip and the other with your palm underneath. This method will allow you to hold the bar long enough to finish the set, and your forearms will receive their share of the indirect load.

Yes, you already got it - you say. How can? Come on, tell me how to do deadlifts correctly. Okay, I’m already saying this is exactly what we’ve come to. You just need to understand this issue thoroughly if a torn back and protruding intervertebral discs are not part of your plans.

So, the technique and algorithm for performing this exercise is as follows:

1. Move the barbell to such a distance that your shins barely touch the bar.
2. Place your feet shoulder-width apart or slightly narrower.
3. Grasp the bar, the width of the marks, with a straight or combined grip.
4. Sit down a little and stretch your arms slightly.
5. Raise your head and look straight ahead.
6. Lower your pelvis until it is parallel to the floor.
7. Straighten your back and arch your lower back.
8. Pull your shoulders back.
9. Perform deadlifts.

I explain the important points. The placement of the legs should be such that the knees always “look” towards the toes; they, in turn, can be spread slightly to the sides. Lowering the pelvis to parallel will allow you to load the quadriceps to a greater extent; if you squat a little lower, the gluteal muscles will receive a greater load.

The back should maintain its initial position throughout the entire approach. Under no circumstances should you round it or hunch over; this is the main cause of injury in this exercise. Pulling your shoulders back allows you to maintain the correct position of your back; if you cannot hold them correctly, then the reason also lies in your weight, which probably needs to be reduced.

The deadlift is performed at a short distance along the legs. As soon as you reach the middle of the thigh, you need to straighten your legs, you also need to fix your back extensors in upright position. Lowering the bar occurs in the reverse order. At the lowest point, the bar can only barely touch the floor, after which the movement must be repeated. Avoid hitting the barbell on the floor, as this can also lead to injury.

Here is an exercise that, although it pumps up the back, is still considered by some, I think that it is rather universal, and perfectly pumps up both the legs and the back. Moreover, it is pointless to argue, the main thing is that deadlifts are great for increasing mass and strength, and all these disputes are just noise.

I hope my article helped you learn how to do deadlifts correctly, observing all aspects and nuances of the technique. Practice, don’t give up and everything will work out, see you in new posts.

The deadlift is a complex exercise for training several muscle groups at once, namely the muscles of the buttocks and hamstrings, trapezius and lower back, quadriceps and forearm. This exercise will help you stay in great shape. But, nevertheless, it is worth remembering that performing the exercise incorrectly can lead to serious injuries, for example, a hernia. So, the following instructions will help you become a real Hercules of our days.

Steps

Preparing for the Barbell Deadlift

Performing deadlifts with a barbell

Deadlift with dumbbells

• A deadlift belt will help strengthen your back. The belt, on the one hand, will protect you from injury, but on the other hand, it will interfere with the development of stabilizing muscles. In any case, increasing the weights of the deadlift without a belt increases the risk of injury.
• Try to have someone belay you during the exercise.
• Use chalk or magnesium to prevent your hands from slipping and the barbell from slipping onto your feet.
• Lifting off the bar is more difficult if you don't bend your hips and knees. If you feel discomfort during the body movements necessary to perform the deadlift correctly, add flexibility exercises to your workout routine.
• To get into proper position for a deadlift, imagine touching your butt to the wall behind you and your chin to the wall in front of you.
• You can also imagine that you are not trying to lift the barbell, but rather trying to push the floor with your feet. This will help you use your legs first when lifting the bar and avoid trying to straighten your pelvis prematurely. If you straighten your pelvis before lifting the bar off the floor, your back will arch and injury is almost inevitable.

Warnings

• In any phase of the deadlift, the so-called “lower muscles” are primarily involved. There is no need to strain the muscles of the upper belt and try to lift the barbell with their help. Your arms are just the link between your shoulders and the barbell.
• If you do not keep your back straight, this leads to pinching of the spinal disc, it moves a little, a small void is formed in which spinal fluid accumulates, which leads to displacement of the spinal discs.
• Pinched vertebrae can also lead to compression of nerve endings, which can cause certain nerve problems.
• Never drop the barbell. Always control the descent of the boom. If you throw the barbell, not only will you not get the benefit of this part of the exercise (not to mention the noise in the room), but you also risk getting hit in the shin if the barbell suddenly rolls back because you threw it or, due, simply, to an uneven floor.
• And in addition to all the advice, of course, it is better to consult a doctor if you are not sure that you can do deadlifts.

The deadlift is one of the three main basic exercises, the implementation of which leads to a comprehensive increase in strength and muscle mass. Without this exercise, it is very difficult to make significant progress in muscle development. In this article we will look in detail at all aspects of performing deadlifts, analyze its technique, types and main mistakes.

Why do deadlifts

This exercise has a lot of advantages. Here are some of them:

1. This is a basic exercise for any bodybuilder. It develops several large muscle groups at once (back, legs, buttocks) as well as many small ones. The work of the muscles will be described in detail below.
2. Deadlifts can significantly increase your strength. The increase in strength in this exercise will be accompanied by an increase in your muscle mass.
3. In some cases, with a sore back, this is an excellent opportunity to forget about pain in the spine forever.

When performing a deadlift, about 70% of the muscles of the entire body are involved in the work. This is a powerful, energy-consuming exercise that also has a functional basis. After all, in fact this is a rise heavy object from the ground. And every person faces this task more than once in his life.

What muscles work

When performing a classic deadlift, the load on the muscles is distributed as follows:

Main working groups:

• Back muscles. The main load falls on the extensors of the spine, especially their lumbar part. Also, part of the work goes to the latissimus dorsi muscles.
• Legs and buttocks. The exercise makes the hamstrings, gluteus maximus and quadriceps muscles actively work. It’s worth saying here that the classic style of deadlifting puts less stress on the buttocks and the back of the thighs, so it is more suitable for men, but, for example, the Romanian deadlift and straight-legged deadlift are traditionally considered a more suitable option for women.

Additional load is received by:

• Forearms and hands. Holding a heavy barbell is not the easiest task for your hands.
• Trapezius muscles.
• Abdominal muscles (rectus and obliques). They stabilize your core, helping you maintain proper, safe posture.
• Calf muscles, inner thighs.

As you can see, almost the entire body is involved in this exercise.

Types of deadlifts

Was mentioned above classic way performing deadlifts. But there are many variations of this exercise.

We list the main ones:

• Classic deadlift performed with a barbell.
• Deadlift of dumbbells on straight legs.
• Deadlift with a barbell.
• Sumo barbell row.
• Short deadlift.

In addition, variations of the barbell exercise can be performed both in Smith and with a free apparatus. The bar can be in a power rack, or simply stand on the floor.

We won't go into depth and tell you about exotic deadlift variations here, because there's no point in that. The exercises given in this article are ideal for all cases.

Deadlifting in different sports

Unlike powerlifting, the deadlift in bodybuilding is not a 100% mandatory exercise. But it allows you to develop your muscles well, making your body stronger and more respectable. Very famous athletes such as Arnold Schwarzenegger did it regularly. Among lifters, this is the basics.

• Deadlifts with a barbell are included in powerlifting triathlons.
• For weightlifting, the deadlift is the basic element of lifting weights off the floor.
• For wrestlers, this is an important part of training to lift your opponent off the floor.
• This is one of the training elements in rowing.

Mainly, in all sports, this exercise is used to maximally strengthen the lower back.

Doing a classic deadlift

Before we tell you how to do a deadlift correctly, let's talk about how to hold a barbell. That is, let's talk about grip.

Grip nuances

The grip can be direct, reverse and mixed (mixed grip).

It is more correct to hold on to the bar so that your hands are turned with your palms facing your belt.

If the weight of the barbell is too heavy, athletes use a type of grip in which one hand is turned as described above, and the other with the palm facing away from you. The so-called mismatch. This really helps keep more weight off. But there are also unpleasant moments in this:

• The symmetry of the body is disrupted; over time, one side may become lower or higher than the other. The difference will be measured in mm, visually you may not notice it. However, this is a curvature of the spine.
• With such a grip (mixed), a torque occurs. The barbell seems to turn in one direction. This moment is transmitted to the spine, loading it.
• You are not training your grip strength because you are using a lighter version.

Correct deadlift technique means that your hands need to be positioned with your knuckles facing outward. If the weight does not allow you to do this, that is, your hands unclench, train your grip strength. There are special exercises for this. Choose a barbell weight that you can hold for 6-8 reps. Slowly increase the load over time.

Exercise technique

The most common option is the classic bent-leg deadlift.

It can be done either in Smith, in a power rack or from the floor. The deadlift is a foundation, so it needs to be done at the beginning of your workout. Warm up well. Stretch your lower back and legs.

1. Take an empty bar (usually its weight is 20 kg), stand in front of it, placing your feet slightly narrower than your shoulders. The feet should be parallel to each other.
2. Straighten your back, push your pelvis back (natural arch in the lower back). The back cannot be round. The neck is an extension of the back; there is no need to raise or lower your head.
3. From this position, we tilt the body forward, moving the pelvis back. With this tilt, the shoulders should extend slightly forward beyond the line of the shins. At the same time, the knees will begin to bend (by 10-15 degrees) - this is normal.
4. The tilt of the body should be 40-45 degrees.
5. Lower your hands down. If you are bending over correctly, your hands should be in line with the front of your shins.
6. There should be very little left to the neck. Crouch down to pick it up. At the same time, do not lean your body forward or backward. Your main task is to ensure that your shoulders move along a strictly vertical axis.
7. We take the bar with the correct grip (palms facing us).
8. Smoothly straighten your legs, and only then straighten your back. When you hang weights on the bar, you won't have to go as low to grab the barbell. Therefore, you just need to approach it so that the bar rests on your shin. From this position it will need to be raised.
9. When you are straight, squeeze your shoulder blades together.
10. Then start lowering - first your back bends to about 45 degrees (make sure your shoulders are exactly above the bar), then your legs.

Do 10-15 warm-up reps, then hang the plates and work with weights for 6-8 reps for 3-4 sets. If the working weight is heavy, approach it gradually. You should not immediately take, for example, 150 kg.

The bar should slide along your legs all the time - first along the shin, through the knee. Next, try not to move it far from the thigh, but also do not press it there with muscle force.

There is also such a thing as a classic short deadlift. This is when the barbell stands on plates, or is located in a power frame at a certain height from the floor. This option is used to practice This is deadlift training in the upper phase, when we do not lower the weight to the floor. This option is also suitable for people with limited mobility of the hip joints. It is performed in exactly the same way as the regular classic version, the weight is simply set to a higher place. Can be done in Smith.

Notes on technique

There are a number of technical points that should be observed no matter what type of deadlift you are doing. These are the moments:

1. Heels should not be lifted off the floor. Do not wear shoes with soft or springy soles. Heavy weights will push them into the floor. It is best to wear shoes with thin, uniform soles (sneakers, for example).
2. Despite the fact that when describing the classic deadlift technique, we suggested placing your feet slightly narrower than your shoulders, you need to find your own version. You can place your feet shoulder-width apart, or next to each other. Find the most convenient option for yourself. This will allow you to make the technique most correct for you and your body type.
3. Don't load one part of your body more than another during a deadlift. Distribute the load evenly. This is achieved through the correct position of the pelvis. If your back or legs work more, pay attention to your pelvis.
4. Take care that the barbell does not roll on the floor. When you lower it during the approach, it should not slide, roll away, etc. In this regard, doing deadlifts in a frame or machine is much more convenient.
5. Toes should be on the same line, no leg should protrude beyond this line. Or not reach it. Asymmetry is unacceptable!
6. The technique needs to be honed on light weights.
7. In Smith, it is more convenient to stand on such a side that when removing the barbell, you can rotate the bar away from you (you are standing in the machine, not in front of it). But, again, do what is most convenient for you.
8. To avoid chafing your knees, use bandages. Or do deadlifts in your pants. The wounds take a long time to heal and interfere with training.
9. Wear an athletic belt.

Smith makes deadlift training a lot easier.

• Firstly, the weight can be taken from different levels.
• Secondly, you can fix it at any point if it suddenly becomes difficult or painful.
• Thirdly, it goes strictly up and down, so you cannot lift it any other way, to the side.

Agree - there are a number of advantages. Perfect for people with back pain.

How to deadlift in Smith - exactly the same as outside the machine. However, do not forget that you should not do deadlifts in Smith all the time. You should try to gradually switch to free weights.

To a healthy person You don’t have to start mastering the Smith deadlift. If preparation allows, it is better to immediately take the barbell. It is better to use the simulator for those who have any problems with the spine. More on this a little further.

Deadlift and sumo

Let's briefly go over the differences between these types of deadlifts and the classic ones. You can read in detail about the technique and features of each exercise in the relevant articles on our website.

Straight-legged row or deadlift

You can perform this exercise with dumbbells or a barbell. Here you will need good stretch lower back and back of the thigh. Take care of this in advance. Deadlift on straight legs would be better suited girls, as it perfectly works the buttocks, back of the thigh and lower back without affecting the quadriceps.

How to do deadlifts on straight legs - read a separate article on our website.

This is a lighter version of the deadlift, so you can do 10-12 repetitions in 3-4 sets.

If you take dumbbells, you need to hold them on the outside of your thigh. Their necks are parallel to your feet. And the feet are parallel to each other.

If your stretching is not enough to perform this exercise correctly, it is recommended to take a closer look at the Romanian deadlift. When performing it, the pelvis is also moved back, but the legs remain slightly bent at the knees. The bar of the bar drops to the middle of the shin.

Sumo deadlift

This is a lifting type of exercise in which the legs are placed significantly wider than the shoulders and the arms are placed between them.

In general, the technique is similar to the classic version, but there are a number of differences, which are also described in detail in the corresponding article.

If your back hurts

Whether to do deadlifts with a sore back is a controversial issue. Most often, the correct load on the lower back strengthens it, and a person forgets about pain and begins to live a full life. There are many such examples. But this is only with the correct technique and proper selection of scales.

When unqualified trainers get down to business, everything ends badly - a hernia, serious injury, surgery. And then you can’t force a person into the gym.

It is best to consult a sports physician about back pain. Because each case is individual!

You should always focus on your own well-being. There shouldn't be any pain. If your back hurts after every workout (do not confuse muscle and joint pain), try performing partial rows (short rows), or always wear an orthopedic belt with stiffeners. If this does not help, postpone classes until you consult a specialist.

If you have a sore back, the safest option is to use a Smith machine. Work in it for the first month to strengthen the ligaments and muscles of the back.

And remember, an ordinary doctor - neurologist or traumatologist will most often prohibit you from heavy exercise. A sports doctor is a sports doctor to help you continue playing sports. Therefore, if life without gym is unbearable for you, try looking for such a specialist in your city.

Main mistakes and difficulties

Stretching

Poor stretching is always a problem for a bodybuilder. Because of this, your deadlift technique can be severely affected. Moreover, this problem applies to any traction option.

First you need to stretch your lower back, leg flexors, and calves. We use classic techniques for this:

• We reach the floor with our hands on straight legs. The lower you can go without rounding your back, the better. If you reach for floors with a round back, wean yourself off it. Firstly, this is harmful to the spine, and secondly, the technique of the exercise we are considering requires arching in the lower back.
• We stretch our hands to our feet while sitting on a fitness mat.
• We do stretches for the legs - splits, “reach the floor with your knees” and others.

It may take you a month to stretch enough for the lift.

Libra progress

You notice that the weight becomes light and add more. Progress seems to be going quickly. But for some reason the arch in the lower back disappears, and the back begins to round. You lift 150 kg, but in the upper phase you bring the barbell to the final point by straightening the thoracic spine. And the next day you have a strange pain in your chest. Congratulations - you have developed thoracic osteochondrosis.

More often than not, people do not feel pain and continue to gain weight. This is how serious injuries occur. What's the problem? In quickly hanging pancakes. You need to increase the weights slowly, carefully ensuring that the technique does not suffer.

If it’s easy for you, add 10 kg each workout. When it gets heavier, increase the weight by 2.5 kg. It's long, but effective. The most important thing is the right technique! When deadlifts are performed correctly, you will not get injured and you will gain strength and muscle mass.

Thrust frequency

The optimal training regimen for a bodybuilder is 1 deadlift per week. You can do 2 rows if one of them is with dumbbells, for example, on straight legs. And the second one is classic. If you work with heavy weights, it is better to leave the frequency at 1 time per week. This is because the load on the lower back is very large, both joints and ligaments are loaded. They need time to recover.

If you really want to pump up your back faster, do hyperextension 2 times a week.

Breathing and smooth movement

You are not going for world records (by the way, it is very dangerous to do this here), so do everything without jerking. Smoothly raise, smoothly lower. Let the muscles work, not tear. A sudden movement will ruin your technique and health.

Lifting the weight begins as you exhale. As you inhale, lower it back down. You cannot hold your breath.