Deadlifts belongs to the basic exercises. It involves ¾ of the muscles. It is an integral part of the complex of physical training and powerlifting competitions. Most often, a deadlift with a barbell is performed, other weights can also be used (a weight plate from a barbell or dumbbells).
Why deadlifts should be done?
A deadlift is the lifting of a barbell from a small elevation or from the floor with the correct setting of the back and legs.
Despite the fact that deadlifts, like no other exercise, helps to increase strength due to the ability to work with serious weights, it is necessary to adhere to the correct technique when performing it in order to avoid possible injuries, especially to the back.
The exercise promotes a rapid gain of muscle mass and an increase in strength indicators. It is for this reason that lifting the barbell is included in the training program of athletes of various directions.
It is performed by athletes to increase their overall strength and athletic potential. Bodybuilders use this exercise to strengthen the lower back and develop the legs. In their training, the deadlift is used by fighters of some types of martial arts and boxing fans, but usually the explosive version.
The deadlift makes not only the main muscle groups work synchronously, but also the joints.
When performing deadlifts, the heart pumps a larger volume of blood, which affects the work of this organ in a positive way.
Tip: For many user’s performing deadlifts can be hard especially with large weight. This is why after perfecting the technique, many individuals use Dianabol, Anadrol or Testosterone and Nandrolone to increase their progress by several times. The latter is only suggested for those who are serious about their body transformation and the oral tablets mentioned have become very popular for the average gym user who wants to put on some serious muscle!
What muscles work in the deadlift?
Lifting the barbell with proper observance of the technique provokes the work of many muscle groups with an emphasis on the back and legs mainly. Due to having to keep a rigid posture to protect the back, many muscles are used as “stabilizer muscles” and hence, they will grow stronger also.
Before the exercise, you need to do cardio, a warm up and stretch your muscles
It is important to prepare the body for hard work, then each muscle will be connected exactly at the moment when its tension (or contraction) is required.
- During squats and lifting the barbell, the biceps muscle of thigh and quadriceps muscle of thigh, buttocks, forearms and biceps are strained. The back involves the widest muscles, trapezius muscles and the extensor of the back, including the posterior bundles of the deltoid muscles.
* Traction on straight legs strains the hips (their biceps) and buttocks (especially the upper parts) more, forcing them to reach the limit of dynamic tension. In this type of traction, smaller weights are used, but it requires strict adherence to the technique.
Types of deadlift
There are 4 main types of the deadlift. The differences mostly relate to the weights used and the types of apparatuses, but the technique of execution also has differences, because of which the back or legs are more loaded.
Here are the four different types:
The Classic Deadlift
It is also called weightlifting. When implementing the deadlift, a barbell is used as a sports equipment. The initial stand assumes a narrow position of the legs, no wider than the hips. The weight bar almost touches the shins. The knees are bent, the toes are slightly apart. A barbell grip is used, in which the thumbs look inward. The arms do not spread much, they are slightly wider than the legs, they touch the bent legs.
The main muscles involved in lifting the apparatus are the glutes, back and biceps of the thigh. The quadriceps are involved only at the very beginning of the lift.
It is necessary to raise and lower the bar at a slow speed, controlling the position of the head (it cannot be lowered or pulled aside).
During the exercise, the back should always remain straight, a layback or rounding is strictly prohibited. Thus, the load is vertically distributed on the vertebral column, which absorbs it on the entire body of the athlete.
The Sumo Deadlift
The second type is the “Sumo”. The position of the legs, on the contrary, is as wide as possible, the toes are apart, they should almost touch the weight plates, if stretching allows it. The arms are squeezed narrower than the width of the shoulders and the grip is straight.
It is recommended not to start with the maximum possible spreading of the legs, in order to avoid stretching and tearing, it is better to practice first with an average load. Gradually, the width increases also as you progress.
The back is still straight, always without layback and rounding in order to avoid injuries to the spine or stabilizing muscles. So almost all the load is transferred to the hips (adductor muscles). This is the optimal type of traction for those athletes who have a weak back.
In the sumo, the tension in the lower back should be minimal, the back is involved only in the last quarter of the lift. The breakdown of the barbell and most of the lifting is done precisely due to the tension of the legs.
The Romanian Deadlift
The third type is the “Romanian”. It is performed with straight legs or a slight bend of the knees. The legs are no wider than the hips, the hands are placed on the bar at a distance of up to 50 cm, the grip of the bar is straight. The technique is aimed at the development of the buttocks and thighs, affects the tendons under the knees.
Romanian deadlifts are more traumatic than other types of deadlifts. It is better to use a small weight of the apparatus and it is mandatory to perform it correctly.
The lifting of the apparatus is carried out by taking the pelvis back while maintaining a straight back. This stretches the biceps of the thigh and hamstrings well, which must be paid attention to in the preliminary stretching.