What is a deadlift and how to do it correctly?

The deadlift is an effective exercise for training the back, buttocks, legs, and core. It helps develop strength and power, improve posture, and improve overall fitness. This exercise is especially popular among bodybuilders, athletes, and fitness enthusiasts because it helps develop multiple muscle groups. However, to avoid injury and get the most out of your workout, it is important to master the proper technique for performing the deadlift.

What is the difference between a deadlift and a deadlift?

The deadlift differs from the deadlift in the following ways:

• Leg placement: In a deadlift, your feet are close together, not hip-width apart.
• Bend your knees. In a deadlift, your legs should remain straight and not move freely.
• Taking the projectile. It will not be possible to lift it from the floor, since the legs are close.

The differences that seem insignificant at first glance are in fact quite significant.

What muscles are worked when performing a deadlift?

The same muscles are involved in the exercise as in the deadlift. These are the back of the thighs and buttocks. The main difference is the same stance. The absence of a bend in the knee leads to the fact that the load on the back is much more gentle.

How to do deadlift correctly?

If you want to learn how to do a deadlift, first study all its nuances, which must be brought to automatism. At the same time, you should learn the technique without using equipment. Do several approaches with a barbell, and only then start working with a barbell.

Execution:

• Stand up straight. Keep your feet close and parallel to each other.
• Take the projectile with your hands positioned approximately at hip width, with your shoulder blades drawn toward your spine.
• Inhale and lower the barbell/barbell to the floor. Your shoulder blades should remain stationary. Keep your knees straight.
• As you exhale, return to the starting position.

Important! The projectile must be moved strictly along the legs. In no case allow the barbell to be freely in the air, since with such a technique error you can injure your lower back.

Features of the deadlift exercise for girls

The technique of execution is no different. The exercise is done the same way by both men and women, but is more popular with the fair sex. This is due to the fact that the movement allows you to qualitatively work out the gluteal muscles and the back of the thigh. At the same time, the load on the latter is much less than even in squats.

Another reason for the popularity of the exercise among girls is the lower load on the lumbar region. In addition, the deadlift can be performed with a variety of sports equipment. This is possible again thanks to the rack. At the same time, the technique for performing each variation will be different.

How to prepare for deadlift?

The deadlift is not an exercise for beginners. It is recommended to start it only when the deadlift is fully mastered. Another important requirement is flexibility. And we are talking specifically about the back of the body.

If you cannot maintain the body position when one of the sections begins to round during movement, it will be impossible to achieve the desired effect. In addition, a violation of the technique can lead to injury with all the ensuing consequences. Another important feature of the exercise is that it should be preceded by a good warm-up, during which the back line of the body is stretched.

Therefore, you should start doing deadlifts only after mastering the deadlift. If you lack flexibility, then you need to work on improving it.

How to do deadlifts with dumbbells?

The exercise is practically no different from the classic variation. The only difference is that you use two dumbbells instead of a barbell. Changing the equipment does not mean that you can hold the weights freely. Move both dumbbells along your lower limbs, not allowing them to deviate to the side. At the same time, make sure that your shoulder blades are brought to your spine. Do not allow your back to round. It is very important to monitor your breathing and not get confused.

How to do a kettlebell deadlift?

This variation is very different from the classic one. Unlike the standard exercise, you will need to bend your knees a little. To do this, in the initial position, place your feet wider. Place a weight between them. Bend over the weight with a straight back without rounding, slightly bending your knees. Perform the action while inhaling. While exhaling, straighten up together with the weight. It is very important not to overdo it with the weight. Take only a weight that you can lift without any problems.

How to do a straight leg deadlift?

This is the most classic version of the exercise. Its ideal execution with a barbell is impossible without straight legs. The main thing is not to confuse it with the Romanian deadlift, which is performed with slightly bent knees. Before this exercise, be sure to warm up very well. In addition, do not rush and do each movement measuredly and with the correct breathing technique.

How to do a single leg deadlift correctly?

This is a rather complex and unusual variation of the exercise, which is strikingly different from the classic one, so let’s look at it in more detail.

Execution:

• In the initial position, the right leg, which will be the support leg, is put forward. The left leg on the toe behind receives a minimum load. It is not necessary to lift it completely off the floor.
• The projectile is taken in the left hand.
• As you inhale, bend down, lowering the weight.
• As you exhale, return to the starting position.

The knee of the right leg bends during the bend. The back remains straight.

In conclusion, it should be emphasized that the deadlift exercise is excellent for developing strength and muscle mass. When performed correctly, it helps improve posture, coordination, and overall fitness. However, like any other exercise, the deadlift should be performed with caution, especially if you have back problems or other medical limitations. Incorporating the deadlift into your workout routine can be a great way to achieve your fitness goals and improve your overall well-being.