Deadlift: basic execution

The deadlift is considered one of the basic exercises for building a truly inflated body. Even such widely known sports destinations as bodybuilding and powerlifting are simply unthinkable without its application.

With proper performance of the deadlift, the benefit for the whole body is incommensurably greater than when using any other exercises. It includes in the human body quite complex and effective for the subsequent training process, which significantly increases the metabolism and the effectiveness of muscle growth . And the constant performance of this exercise strengthens the huge number of joints and tendons in the human body. Together with increasing the athlete's performance, the volume of the whole body's muscle mass grows.

Do not forget that the deadlift causes more efficient pumping of bulk muscles than a narrow, isolated work on the same muscles. Many beginners try not to perform this exercise, for fear of back injury. However, professionals argue that such cases occur most often with people who do not make any craving at all. They also recommend reducing the risk to a minimum by using the right technique.

Based on all of the above, we can assume that the classic deadlift is exactly the kind of exercise that can help each athlete achieve significant results without any side effects. In its execution, several simple rules should be followed. Be sure to put your feet on the width of your own thighs, with the feet recommended to put in parallel to each other. To determine the width of the rack will help a simple exercise. It is necessary only for a few seconds to hang on the crossbar and relaxed to jump off it. After the jump, look at your own heels - this is the distance between them that will be optimal for carrying out the deadlift.

The correct grip with this exercise plays no less important role than an excellent rack. The bar of the bar during execution is taken so that the legs and hands are not in contact with each other. The distance between the hands should not exceed the width of the shoulders. This grip allows you to ease the blades at the top of the exercise.

And in order that the deadlift does not cause injury to the back or muscles of the hands, it should only be performed with a straight grip. If necessary, special straps and magnesia can be used.

Particular attention in this exercise is drawn to the condition of the waist. A sufficiently tight and slightly bent back position greatly facilitates the lifting of the bar and is the most safe for the spine.

Each deadlift begins with a clear definition of the work of the head and shoulders. It is their abrupt backward movement and the subsequent push of the feet from the floor that gives the main direction to the exercise. Do not be afraid of the sudden tilt back. This feeling is one of the signs of the correct execution of the technique of deadlift.

However, you should never perform this exercise with heels, torn from the floor. This often affects not only the technique of the athlete, but his tendons, biceps and back. It is also not recommended to wear shoes with soft soles. Under the influence of a large weight, the effect of flailing legs in the sole will be seen, which can affect the results of the exercise. It is not recommended to conduct training on concrete or a different slippery surface, this greatly increases the risk of injury. Using these and many other useful tips, anyone can become the creator of his own ideal figure.

Does it have deadlifts? Many beginning athletes are interested in this issue, but at the moment there are no uniform performance indicators in this exercise. If earlier the sports category was assigned on the basis of one executed standard, now the result is the sum of three different exercises.