In this article, we will look at the correct technique for performing deadlift, and also find out which style should be preferred (classical or sumo), depending on the type of build.
The deadlift is a super effective exercise for muscle pumping and strength development, second only to squats. There are two ways to perform this exercise:
- Classic deadlift. In the classical deadlift, the legs are placed approximately at the width of the shoulders.
When drawing up a training program for building muscle mass, the deadlift is set, as a rule, on the day of training the back. The deadlift has a powerful effect on the trapezium, the muscles of the upper and lower back, the press, as well as the hamstrings, buttocks, quadriceps and forearms. In fact, only individual muscle groups do not work in the deadlift.
Novice athletes rarely perform stall traction with the right technique. Usually beginners, breaking all laws of physics and anatomy, try to pull out weight by means of hips. Such a technique of execution resembles a Romanian stanovaya draft or a deadlift with straight legs and is sufficiently traumatic for the waist.
In order to carry out the setting of thrust correctly, the following recommendations should be observed:
- Feet. Take the initial position, so that the feet are under the neck. When viewed from the side, the projection of the fretboard must pass through the middle of the feet. It is difficult to independently determine whether your feet are properly placed. Therefore, ask someone from the gym to help you.
Having adopted the correct starting position, you can proceed to the implementation of traction. You can not sharply tear off the bar from the platform. Despite the fact that this exercise is called "traction", with a sharp detachment of the projectile from the floor, the hips are raised too high already in the initial stage of the movement. When lowering the head down (and this is inevitable with a sharp break), the hips rise even higher. As a result, the deadlift becomes a Romanian draft cravings. You will not be able to develop sufficient explosive effort, and your waist will take an excessive load.
The vulture does not need to be pulled, but to stand up, holding it in his hands. Raising is a natural movement. Keeping the natural position of the body, you can put more power and keep the right technique.
The upward movement must begin with the head, which rises first. Imagine that your head is flying up. After the head rises the whole body.
When the neck reaches the knees, try to push the hips forward. Often athletes have to stop the exercise, because in the "dead center" they are still trying to "pull" the bar. In the "dead center" it is necessary:
- Rise. Again, keeping the natural position of the body.
Remember that deadlift is not really a craving. The pull of objects from the floor, unlike the lifting, is not a natural movement.
Is deadlift a dangerous exercise? The level of risk in deadlift is not higher than in any other basic exercise performed with gross violations of technology. Day after day, the regulars of the gyms make the bench press "in chopping off" and crush their knees with partial squats.
The main error in the deadlift is the exercise of an exercise with an unnatural position of the body. Carefully read the above tips on the technique (if necessary, then several times) and begin practicing with moderate weight. In the initial phase of movement, the hips should be in such a position that you can develop the maximum force. The bar must be lifted (starting from the head), and not pulled.
Comparison of the classic deadlift and deadlift in the "sumo" style
Below we will compare two ways of performing deadlift – sumo and classics. At the end of the article, a table will be compiled that will help you decide on your "own" style of performing deadlift.
- Classic deadlift. In the classics, the main load is accounted for by the muscles of the back and rectifiers of the spine. If you have a strong lower back, then the most likely is, most likely, a classic style. (Of great importance is also the physique.)
Deadlift – position of the feet
- Classic deadlift. As a rule, the feet are put straight or slightly unfolded outwards.
The transition. The transition from one style of performing a deadlift to another is usually accompanied by a decline in results, even if the new style is better suited to your physique. The fact is that different ways to perform the exercise in different ways involve the muscle groups (angles change). You may need to reduce the load a little, then gradually increase the weight of the projectile.
Experienced powerlifters. Athletes who have performed pulling in one style for many years can experience a significant decrease in results in a one-time maximum when switching to a different style. Muscles for years got used to one type of load, and they need time to rebuild.
Combination of styles. If you decide to experiment with a new version of the exercise, do not immediately abandon the current style – until the muscles do not adapt to a new kind of load. Train with equal zeal in both styles.
Beginners. If you have never done a deadlift before, you should not guess with the choice of style of execution, based only on the recommendations presented in this article. Everything is learned in practice. Having tried both methods, you will be able to determine which one suits you best in terms of comfort or current physical shape.
Romanian deadlift. Often newcomers can not boast of an ideal technique for performing deadlift. A bad technique turns the conventional rackmanship into Romanian. If you know this problem, but all your attempts to fix the technique were unsuccessful, try to work out in the style of "sumo" for a while.
Auxiliary exercises. If you train for performance at the powerlifting competitions, we advise you to use such a rack in other exercises as in deadlift. For example, when doing cravings in the "sumo" style, you can apply a wide setting of the legs in ancillary exercises – tilting with straight legs with a barbell on the shoulders, squats with a barbell, using a box, and Romanian deadlift.
A few more words about the build
The journal Strength and Conditioning Journal published an article by Dr. Michael Hales (Michael Hales), which analyzed the differences between long and short torso, as well as long and short arms. The optimal style of performing deadlift can be determined with the help of a centimeter and an insuring partner.
- Step 1 – Measure the length of the torso, starting with the large trochanter of the femur and ending with the crown of the head. A large spit of the femur is the bone protrusion in the upper part of the thigh. When measuring the length of the torso, you should stand straight.
The length of the torso. Divide the length of your torso (in centimeters) by your height in centimeters.
- Short torso – If the resulting ratio is less than 47%, you have a short torso.
Length of arms. Divide the length of your arms (in centimeters) by your height in centimeters.
- Short hands – If the resulting ratio is less than 38%, you have short arms.
Comparison of the length of the torso and the length of the arms for choosing the style of the deadlift
Knowing the length of the torso and the length of the arms, you can determine which style of execution of deadlift will be more preferable – classic or sumo:
- Short arms and short torso – either classic or sumo
Yes, men also know how to make sacrifices. Not only do women do everything for their attractive appearance. And they say that beauty requires a sacrifice. And it's not clear to me, why, day after day, the regulars of the gyms do the bench press "in chopping off" and crush their knees with partial squats? It is difficult to perform lighter exercises or to do complex exercises, but right? It's so dangerous. And then our men, though strong, will suffer from pains in the knees and joints. Oh, these representatives of the stronger sex!