Deadlift. Technique of execution

Deadlift is an exercise that almost all muscles develop. It is basic, which is performed as the main during training. In order to understand the newcomer, as it happens, we need to consider the essence of training a powerlifter and compare it with training in fitness. For powerlifters, deadlift is very important . The technique of performing it at the same time is specific and rather heavy. If there is no need to work for the development of strength, then it is better to perform it with straight legs, as it is done in fitness.

How to properly make a craving for the development of power? The athlete must take the bar, which lies on the platform, with a narrow grip. In this case, you can see that he uses one hand grip "on himself," and the other - "from himself." From this position, the bar extends until the athlete straightens his legs and lower back. At the top, the athlete lingers a little. Further, the projectile descends to the platform. Thus, you can take a very large weight. This is one of the ways in which the deadlift is performed.

The technique for people involved in fitness is different from the one described. First, the exercise is done with straight legs. In this case, the grip by which the athlete takes the bar becomes much wider. It should be about shoulder level or slightly larger. During the exercise, the back works and the back of the thighs stretches. Of course, this way of weight is not taken. For critical loads stanovaya with straight legs is not intended. It allows you to pump the lower back and develop the muscles of the thighs. In addition, the press is strengthened in parallel.

Static traction on straight legs is an excellent exercise for slenderness. It can be used both as a stand-alone or as a warm-up before a workout. In spite of the fact that formally the legs should be straight, it is necessary to slightly bend them in the knees. Especially it is necessary in the first time of training, when the ligaments are not yet very flexible. In the future, it will be possible to make a stand with straight legs. A warm-up is necessary if the deadlift is chosen as the main exercise. Its technique is such that the athlete needs to have heated and flexible ligaments. Neglect the warm-up is not worth it.

There are a number of exercises that help improve results in traction. One of them is sit-ups. It is interesting that the police station also improves the performance in squats. The fact is that it strengthens and strengthens almost all the muscles. Many athletes after class, she notes that even the neck and shoulders are becoming more massive. During the squats, the waist, back and legs are loaded. These are the muscles that are used when the deadlift is performed. The technique of the exercises is different, and they work almost similarly. Also, in order to improve the deadlift, you just need to practice physical training. That is, it is necessary to load muscles locally. For example, an athlete can work separately above the trapezoidal, separately - above the muscles of the hands.

The deadlift is the very exercise that, together with sit-ups, can pull the athlete to a new level of training. If in the process of growth of muscles and strength stagnation has come, then it is necessary to take just such basic elements, and one can get out of the impasse. Stewart Mack Robert recommends starting the training with five sets of five repetitions. As the basic exercises you need to take a camp, sit-ups with a barbell, bench press, bench press, army, and also the pull of the upper block. Classes of the average athlete will occur about three times a week. Therefore, all the exercises should be divided by the day. At the same time, bench press and squats are performed twice a week, but one day a light load is taken. Three months of such training guarantee a significant increase in strength.