How to do deadlifts with barbells and dumbbells? Deadlift on straight legs How to do a deadlift.

Let's dispel the doubts that a lot of ambiguous information about the “dead deadlift” leads us to believe. Before moving on to this type of exercise, let’s define what it is, and finally, we’ll talk about it in detail.

“I gained most of my muscle mass when I trained as a powerlifter,” says Johnny, who deadlifted more than 350kg before becoming a professional bodybuilder. “I developed a powerful back, legs, as well as chest and arms through deadlifting. This is a full body exercise."

Johnny Jackson, pro from Texas, winner of the 2006 Montreal Pro Classic and 2007 Atlantic City Pro

Main muscles involved

Let's start with what muscles work most actively during this exercise. This information is necessary, first of all, for the correct execution of approaches!

If you do everything correctly, you will feel the tension and work of these particular muscles, remember the body’s reaction and will not be able to make mistakes in the future.

The load on the back of the thigh, provided that the exercise is performed correctly, is global. You won't be able to confuse this burst of tension with anything else. The gluteal muscles also work powerfully, but compared to the hips, you won't notice it much.

Features of the exercise

Dead deadlifts have their own characteristics and prerequisites for execution. Violate even one condition, and now you are already doing some kind of strength exercise known only to you, and you should no longer expect a noticeable effect. Injuries and sprains will also not keep you waiting.

• Maximum arched back. You can control this moment by the position of the shoulder blades - they should be in the same state. We began to move our shoulder blades apart, and our back immediately began to round. Maintain maximum deflection!
• Slight bending of the knees while bending. This is where the argument begins and phrases fly like “deadlifts on straight legs should be on straight legs!” Look, without experience and good stretching of the hamstrings, with straight legs you will not be able to lower the barbell below the knee without rounding your back, and as soon as your back rounds, it takes on all the stress. We don't need injuries!
• Movement of the bar along the legs. Lower and raise the barbell by practically running your fingers along your legs. There is no need to push it forward.
• Perform exercises with a shortened amplitude. You don't need to fully straighten your back. You need to catch the most difficult moment in straightening your back and fixate in it, also with the lowest point of inclination - you will feel it as soon as the muscles of the buttocks and biceps of the thighs are maximally tense. The lowest point is when the bar is approximately in the middle of the shin. Work between these points. Over time, you will be able to lower the barbell lower and keep your legs straighter.

How to do a deadlift correctly

It's time to move on to the exercise itself. So, how is the straight-legged deadlift exercise performed?

Deadlift technique

1. Place your feet shoulder-width apart. If you bring your legs closer, the muscles of the buttocks will work stronger; if you spread them wider, the biceps of the thigh will work. Here you need to decide for yourself what is more important to you personally. Place your feet firmly on the floor, parallel to each other.
2. We bend our back, round our chest and remember this position of the torso. The head continues the line of the back.
3. We take the barbell from the stand with a straight grip slightly wider than shoulder width. You should start with minimal weights.
4. We move our buttocks back as far as possible.
5. We bend our legs slightly at the knees. No need to straighten your knees as much as possible!
6. We bend forward with an arched back until the moment when trembling and tension in the back of the thigh reaches a maximum. Let's go as low as possible. Stop at the moment when the back begins to round. We bend our knees minimally during the process. We linger at this point with an inhalation.
7. Raise the barbell up. We use core strength. We do not change the position of the back, we simply straighten until the moment when we again feel maximum tension in the buttocks and back. We also fix ourselves at this point and exhale.
8. You need to continue moving up and down between these points. There is no need to fully straighten your back.

What is the difference between a stiff legged deadlift and a Romanian deadlift?

• When deadlifting, you need to bend your knees as little as possible. The depth of the bend depends on how well your hamstrings are stretched and your back is strong. In the Romanian deadlift, it is possible to bend your knees, but this does not mean that you need to squat.
• In the deadlift, in addition to the hamstrings, the back muscles work, because when straight-legged, the core strength is used. In the Romanian deadlift, the back is not involved in lifting and lowering the barbell, the arms simply hold the weight.
• The deadlift has a longer range of motion than the Romanian deadlift.
• The Deadlift has a difficulty level of 3, and the Romanian Deadlift has a difficulty level of 5. That should say a lot.

What is the difference between a straight-legged deadlift and a classic deadlift? Different in everything!

• With a classic deadlift, extension at the top point is maximum
• With a classic deadlift, bending the knees at the bottom is possible
• Classic deadlift – strengthening the lower back muscles. More muscle groups work.

Advantages and disadvantages

On to the pros Dead deadlifts include working not only the hamstrings and buttocks, but also the back muscles. The exercise is complex, and it is better to approach it after mastering the Romanian deadlift and carefully reading the exercise technique

On to the cons can be attributed:

• High load on knee joints and ligaments.
• Load on the back. Dangerous load!
• If done incorrectly and early, there is a chance of tearing your lower back.

• Approach the exercise in a strict order of difficulty.
• Be sure to warm up before strength training and don't avoid stretching.
• Do not overload the bar! Start with light weights, this will allow you to feel the increase in load and effect.

Video of dead deadlift on straight legs

When you enter the hall, remember these words

The deadlift is a complex and responsible exercise that cannot be approached carelessly, like any other exercise. But we cannot neglect them. Proper training, following our recommendations, your desire and perseverance will in any case bring the desired effect. The main thing is not to give up!

Be sure to read about it

Deadlifts help women work out the most problematic areas - the buttocks and the area under them. With its help you can lift your butt and tighten the back of your legs. Men, by performing this exercise, will be able to increase the volume of their legs and make them proportionally developed. In addition, it allows you to increase the weight in such an important exercise as squats. You can perform deadlifts with a barbell or dumbbells. The first option is usually used in the gym. The second is suitable for girls and can be done at home.

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What muscles work?

Deadlift is a basic (multi-joint) exercise for working the muscles of the lower body. The greatest load when performing it is received by the biceps of the thigh, located on the back of the legs. In addition, the buttocks swing well and the back extensors work.

Muscles involved in deadlifts

The benefits of deadlifts for women include tightening the buttocks and hamstrings. It is these areas that are usually problematic for girls, as they are prone to fat deposits and cellulite.

Men are recommended to perform this exercise, as it allows you to build up the hamstrings, which are often a lagging muscle group. After all, most men when training their legs pay all their attention to the development of their quadriceps, which leads to an imbalance.

The second name for deadlifts is straight-legged deadlifts. It should not be confused with the Stanovaya or Romanian.

The deadlift is a more complex exercise that involves squatting, lowering the barbell to the floor, and then rising.

Deadlift

In the Romanian deadlift, the barbell is constantly suspended. It differs from a dead one in that the legs are bent at the knees and the pelvis is retracted as far back as possible.

Romanian deadlift

Deadlifts are aimed primarily at developing the hamstrings. Therefore, the legs must remain straight throughout the exercise.

Deadlift

Execution technique

The effectiveness of the exercise depends on how correctly it is performed. This is what determines which muscles will receive the greatest load. In addition, if you do the exercise incorrectly, you can get injured when working with heavy weights.

That’s why it’s so important to immediately learn the deadlift technique:

1. 1. Starting position - the back is straight, the shoulder blades are brought together, there should be a natural deflection in the lower back. The placement of the legs will be individual. You can put them together, or you can spread them slightly and turn the socks to the sides. You need to try several options and choose the one in which the target muscles are better felt.
2. 2. You need to take the selected equipment in your hands - a barbell or dumbbells. The back must remain straight when lifting the weight.
3. 3. As you exhale, lower the projectile so that it slides directly along the front of the thighs. In this case, you need to move your pelvis back. Legs should remain straight. You can only bend your knees just a little, otherwise it will be uncomfortable to perform the exercise.
4. 4. It is very important to ensure that your back is absolutely straight with a slight arch in the lower back. If you take a lot of weight and round it, injury is guaranteed.
5. 5. It is necessary to lower yourself until further movement becomes impossible without bending your knees. This depends on how stretched the back of your legs are. In any case, you should lower yourself to at least parallel with the floor.
6. 6. At the bottom point, you need to linger for 1-2 counts to feel the stretch in the hamstrings. As you exhale, you should straighten up, also moving the projectile along your legs. If it is far away, the muscles of the back and shoulder girdle will receive the load.

Barbell deadlift

To engage the buttocks and muscles of the back of the thigh, it is necessary to transfer the body weight to the heels. When lifting, you need to rest them on the floor.

To build muscle mass in the legs, deadlifts should be performed in 3 sets of 8 repetitions. If the goal is to lose weight and strengthen muscles, you should do the exercise many times, in 3-4 sets of 15 times.

With a barbell or dumbbells

It is very important to choose the right equipment to perform this exercise. If the goal is to build muscles and increase their volume, then it is recommended to use a barbell.

But it is worth considering that when using large weights you need to think about your safety. Therefore, when the weight of the bar exceeds your own, you should wear a weightlifting belt. It will protect your back from injury.

In addition, many people, especially women, do not have enough grip strength to hold a heavy barbell. Therefore, you have to take less weight and work the muscles less effectively. Special traction belts will help you not to be distracted by your grip. They take some of the stress off your wrists and forearms.

Traction belts

Beginners should perform the exercise with their own weight so as not to strain their back. After learning the technique, you can take an empty bar and gradually add weights to it.

You can also use dumbbells for deadlifts. This is more convenient for girls, but in this case it will not be possible to carry a lot of weight.

When performing deadlifts with dumbbells, you can move the apparatus close to your legs. In addition, they can go not only along the front surface of the thighs, but also from the side, which allows you to shift the load on the buttocks.

It's easier to practice at home with dumbbells. After all, to perform this exercise with a heavy barbell, you need a safety frame with racks.

You need to do deadlifts during leg training at the very beginning or after squats. It is worth conducting such exercises no more than 2 times a week so that the muscles have time to recover.

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Hello, dear friends! Today we’ll talk about an exercise for developing the muscles of the back, buttocks and back of the thigh, like the deadlift. Why about him?

The most interesting articles for your training:

There are differences between cravings, or what kind of cravings differentiate

Deadlifting refers to lifting a weight off the floor. It can be performed in different ways with weights, with a barbell, with dumbbells.

Exercise names:

• deadlift;
• deadlift, or straight-legged deadlift;
• Romanian cravings.

All these types are united by the general meaning of the exercise, but they are distinguished by the nuances of execution and different loads on the same muscles. For example, in the Romanian deadlift and deadlift exercises, the difference with the deadlift is that the first two involve bending the knees during execution, while the deadlift works on straight legs, the bend of the knees is slightly marked.

The muscles work on the buttocks and the back of the thigh, which is very popular among girls in their programs. In addition, men use this basic exercise to pump up their quadriceps and back extensors.

Is deadlift suitable for everyone?

In order to achieve the planned result, the execution technique must be impeccable. This requires a mobile hip joint and good stretching of the back and hip muscles. How can I check this? – There are tests.

Try, without bending your knees or rounding your back, lean forward and touch the floor with your fingertips. If you succeed, run to the hall. If you couldn’t reach it, you need to develop stretching and only then start deadlifting.

What is this for? – So as not to load the spine. Its technically correct position in this exercise should be straight with a bend, but not rounded. Only then will it be firmly fixed and be able to handle large weights in the future without damage.

In any case, you can’t do without a warm-up. The body is always prepared for exercise. To avoid injury, it is strictly forbidden to exercise on cold muscles.

In addition to the main task, the deadlift performs related tasks. With less load, but still the muscles of the abs, forearm, and upper back are involved. Yes, the inner thighs are involved.

Performing the deadlift exercise

To see from the outside how to do the exercise correctly, watch the video first. Knowing the basic rules, stand in front of a mirror and watch yourself perform a deadlift. Keep your back straight, arching, pushing your buttocks back. What condition are your knees in, are you looking forward in front of you.

So first, warm up. It should be well felt by the lower back and hips. We start with light weight. Girls can take a body bar or a barbell for fitness.

1. Legs straight with a foot space between them. Socks parallel to each other or slightly to the sides - it doesn’t matter.
2. Hands with the barbell are lowered down. Hold the barbell at shoulder width.
3. Shoulders back, looking straight, shoulder blades retracted.
4. Inhale, and you begin to bend at the lower back, the bar stops just below the middle of the shin. The back is arched, the head is raised, the gaze is directed forward. We move the pelvis back, the legs also stretch back, so you don’t lose your balance.
5. Exhale and you begin to rise to the starting position. Feel the weight lifting through your lower back. Having straightened up, we bring our shoulder blades together.

In the Romanian basic deadlift, the knees bend following the downward bend. It is also designed to solve the problems and tasks of girls. Firstly, it seriously loads the buttocks, and secondly, it does not depend on the constitution, stretching.

The difference between Romanian and dead is that the first is aimed at gaining strength and increasing muscle mass. Whereas in the second, the muscles work in isolation. The load on the spine is significantly reduced.

Deadlifts are also performed in Smith (on a Smith machine). Approach the car. The bar should be at hip level. It is better to wear a weightlifting belt on your lower back. In principle, the exercise is performed in the same way as the previous one. Look down at your feet: the bar should be in the middle of your foot.

• With your hands, grab the bar shoulder-width apart.
• The knees are slightly bent and motionless throughout the exercise.
• Bend over, keeping your back straight.
• Head raised, gaze forward.
• Lower the bar to the middle of your shin.
• Return to the starting position.

Let's complicate our efforts. Let's do deadlifts with dumbbells on one leg.

• Take dumbbells in your hands. Stand with one foot in front of the other. The second one is on the back of the toe.
• The leg is in front on the heel and slightly bent at the knee.
• We bend the body. We watch your back and pelvis.
• Maximum deflection, move the pelvis back.
• The leg set back maintains balance, the weight of the body is transferred to the leg that is in front.
• We move the dumbbells along the legs, in the lower position we stop below the middle of the shin.

And the second difficulty option is when the leg laid back lies on a chair. The exercise technique is no different. Make all movements smoothly, without rushing. Switch legs and repeat dumbbell dips several times. Watch your breathing: inhale - bend, exhale - straighten up.

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Hi all. The new year has come. I hope everyone met him without loss. Well, we will continue to analyze the basic exercises for building a beautiful athletic body. Today we’ll look at an exercise with a scary name. deadlift.

In general, under the term “ deadlift"Different people understand different exercises. Many people include here the classic deadlift, Romanian deadlift, dumbbell rows, etc. You and I will consider the exercise described in this article to be a deadlift, and to avoid confusion, we will call the deadlift the deadlift, and the Romanian deadlift the Romanian deadlift.

So, when performing this exercise, the main load falls on the muscles of the back of the thigh, gluteal muscles and spinal extensors. Thanks to this exercise, you will have rounded buttocks, pulled up, and a clear boundary between the gluteal muscles and the muscles of the hamstrings will appear.

The deadlift is a rather complex and traumatic exercise if the correct technique is not followed. At the same time, this exercise is extremely effective for increasing the endurance of the athlete as a whole. To complete this we only need a barbell.

How to do a deadlift correctly

We approach the barbell and grab the bar with a grip slightly wider than shoulder-width. The grip can be straight (your hands grip the bar from above), or you can use an overhand grip (a combination of forward and reverse grip). This is a matter of habit and does not affect the final result in any way. The barbell can be taken from the floor or from the racks of the power frame.

We stand straight, feet shoulder-width apart. We bend our back slightly at the lower back. We move our shoulders back, chest forward. Hands with the barbell are located in front, the bar touches the front of the thighs. This is our starting position.

We begin to slowly lower the barbell down, bending the torso at the hip joints. In this case, the bar of the bar slides along your legs, almost touching them. We lower ourselves until the barbell plates touch the floor. In this position, your back will be approximately parallel to the floor. The legs are extended at the knee joints.

After touching the floor, we slowly return to the starting position, lifting the bar along the same trajectory. At the top point, exhale and begin the next repetition. We do the exercise the planned number of times.

Deadlift. Nuances

I would like to draw your attention to a number of important points. The first thing you should pay close attention to is the arch in the lower back. It must be present throughout the entire approach. Under no circumstances should you round your back at the lower back.

Second, try to keep your legs straight at the knee joints. If you don't have the flexibility to do the exercise with your legs straight, do it with your knees slightly bent.

And third, lower and raise the bar strictly along your legs. When you pull the bar forward onto your lower back, you will have to involuntarily round your back, and this will inevitably lead to injury.

Deadlifts can be performed instead of or. I do 6 reps in 4-5 sets.

Today we learned how to perform deadlift. Be sure to try including it in your training program, and you will see an increase in strength in other exercises (for sure).

PS. By the way, I advise you to read nuances of technology basic exercises in.

The barbell deadlift is an exercise that targets multiple muscle groups at once, including the buttocks, back, and thighs. This exercise has its own technique and variations, which we will talk about.

Muscles used by barbell rows

When performing the exercise, the thigh, gluteal and back muscles are worked to a greater extent. Depending on the technology, test b O The greater load can be placed either on the muscles of the back or the legs.

If we analyze in more depth, the muscles of the shoulder blades, forearms, deltoids, stabilizer muscles that support posture, biceps and triceps of the thigh and lumbar muscles are involved.

Options for gripping the barbell and types of traction itself

There are three grip options: direct, reverse and multi-directional (combined). It doesn't matter what grip you use to perform the exercise. The only thing: in the deadlift, a different grip is unacceptable, since it twists the spine.

There are several types of barbell rows: standard, straight-legged Romanian and Smith's rows. There is also deadlift using dumbbells, but we will not consider it in this material.

Technique for performing deadlifts with a barbell

Classic exercise with bent knees

1. Initial position: the body is straight, only the lower back is bent, the shoulder blades are brought together, the legs are slightly bent at shoulder width.
2. Take the barbell with straight arms and lift it. It is important that the distance between the body and the bar is minimal.
3. Slowly lower the barbell, pushing your pelvis back, without straightening your lower back.
4. In the lowered position, there should be a trembling in the legs; after a short delay (a couple of seconds), raise the projectile again.

If you want to load your muscles more, then reduce the distance between your feet. The grip of the barbell is at shoulder level.

Romanian straight leg deadlift

The main difference between this exercise and the classic one is that the load is mainly felt by the muscles of the thighs and buttocks. This row is ideal for girls, as the bar only goes down to the shin.

The technique is similar to the above. Lowering the projectile to the middle part of the shin does not place much stress on the back, thereby eliminating damage to the spine.

Smith machine deadlift

For beginners, it is better to master the exercise on a simulator so as not to injure your back. Smith's setup has special hooks and elements that allow you to hone your technique.

The only rule: you need to make sure that the back muscles are tense, otherwise there will be no benefit from the training.