DEAD Lift and its technique
Deadlift or Deadlift is one of the best complex exercises. When we want to practice deadlift, the right technique must be followed. The deadlift builds whole body strength, muscle mass, explosiveness, the strength of your "core", torso stability, self-confidence, mental strength and grip strength.
Deadlift is considered one of the basics, precisely because of its compactness. Deadlift (and its various variations) is typical of any strength training program. Unlike squats and bench pressures, with both we start with an eccentric or flexible movement, the deadlift begins with a concentrated or fighting movement. You get ready and then it's just you versus the stick. If you learn the correct technique of deadlift, you will be able to build a respectable level of strength without being injured. But as with everything, you have to proceed slowly and wisely. The deadlift is notoriously known as the "back destroyer" - performing a deadlift with bad technique can quickly destroy the back of even an advanced athlete.
How to deadlift
1. The right technique - You must always practice deadlift with the right technique. If your technique is not optimal, you can forget about the above benefits and at the same time risk injuries.
Forelegs close to the axis - when you bend your knees a little, you will touch the dumbbells with your forelegs. This shortens the distance of the barbell from your center of gravity, reducing the lever you have to use on the axle. It is the most advantageous position in terms of biomechanics of motion.
Take a deep breath - you need to take a deep breath and create intra-abdominal pressure.
"Belly" out - together with a deep breath, push your belly out (if you have a belt, push your belly against it). This will ensure the stability of your lower back.
"Do not lift the axis up" - Rather "push the floor" away from you, together with the whole strengthened body.
Keep the axis as close to your body as possible at all times. Again - the most advantageous position for deadlift.
Once you get the barbell to knee height, complete the exercise with an explosive pelvic floor contraction, only in an upright position. Never to a bow and hyperlordosis.
2. Strength - Make sure that, in addition to other postural chain exercises, you also train the core, upper back and grip strength.
Postural Chain - Romanian Deadlift, Deadlift with Outstretched Legs, GLUT-ham-raise, Reverse Hypers, Deadlift with Larger Range, Deadlift with Rubber or Chains
Body core - L-sit pull-ups, Abdominals with medicine ball, AB Roller, + postural muscle exercises
Upper back - Folds, Face Pulls, Forward bends (all variations)
Pressing force - Exercise with a rough axis, Holding the bar in a hanging on one hand, Holding the disc only with your fingers
3. Psyche - to lift a heavy weight you need to be mentally prepared, even when you go to the axis. A good sparring partner or favorite music can make a big difference in your mental preparation.
Problems and errors in deadlift
1. Failure at the top of the movement
Technique - you must complete the move with the help of an explosive contraction of the pelvic floor muscles. Make sure your shoulders are at the back, you are pushing them down and your head is in the neutral position. You have to work at speed - ie. that even smaller weights must be lifted with maximum effort and as quickly as possible. As the axis reaches the height of your knees, bring your hips closer to the barbell with the help of pelvic floor muscles.
Force - if your torso bends forward when moving to the upper part of the movement (back and hips lift first), work mainly on the upper back. Involve assistive exercises in the training: Bends, push strokes, forward bends, Reverse hyper, don't forget the strokes with rubber or chains - this is usually the only thing you need to add to the training to improve.
2. The knees go together during the Sumo deadlift
Technique - push your knees apart during the concentric and eccentric phase of movement while "stretching" the floor with your feet. This will ensure you constant tension and thus stability. Also work on hip mobility and center strength. It can also help you to "push the floor apart" instead of lifting dumbbells - properly engaging the leg muscles.
Strength - Incorporate lunges, hip thrusts and reverse hyper into your workout.
3. I will not lift the barbell off the floor
Technique - before you pull, create tension in your legs and back and take a deep breath into your abdomen and push it out (against your belt). This will ensure stability and allow you to lift a higher weight. Train this technique with lower weights so that you can do it automatically later, even at your "maximum". Hold your head in the neutral position and push the floor apart. You can also try different foot positions or use stretching exercises to improve your mobility. Pull with shoes that have low soles or barefoot.
Strength - add higher range deadlifts (eg when standing on a disc), deadlift with rubber or chains, GLUT-ham-raise and dynamic deadlifts.
4. Round your back when you start pulling
Technique - if you raise the barbell a little and immediately lower it again, it means that you do not have enough strength to keep the torso in a neutral position (from the head to the pelvis), a belt is an excellent aid to help keep your lower back firm and prevent injury. First you have to train to lift the weight. Sometimes you have to step back first to be able to move forward.
Strength - Work on the strength of the center of the body, preferably exercises to strengthen the torso and resist movements (eg rotation). Exercises such as the AB Roller (wheel), lifting the legs in the suspension, anti-rotation "sequence drag" (youtube - anti rotation sequence drag) are perfect for building the strength of the middle body. Engage strokes with rubber or chains in the training. Make sure you always pull with the correct posture.
5. Nutrition
Getting enough sleep and eating well are the two most important factors when it comes to achieving the perfect workout. Some pre-workout cocktails are great for increasing attention and intensity. One of the best and best-selling pre-workout accessories is the C4 product from the Cellucor brand. It will help you start your mind, give you energy, you will train more intensively and at the same time more effectively. Quality and fast regeneration during demanding training is ensured by substances such as glutamine, BCAA, glucose polymers, minerals and B vitamins.
Deadlift the right way without destroying the back
The deadlift is the famous destroyer of the back in the eyes of many people. In fact, the only destroyer of the back is pulling with bad technique combined with poor mobility, poor warm-up, a weak center, and other factors that have subsequently led to this bad reputation for deadlift.
Here's a step-by-step guide on how to prepare for the classic deadlift:
Prepare for a barbell with your feet shoulder-width or even wider
the feet are turned slightly apart
The shins are only a few inches from the barbell
firmly grip the axle with the double front grip (so that you can feel the weight of the dumbbell)
your legs are straight for now
take a deep breath and push your abdominal muscles out (against your belt) for the entire duration of the exercise
move your hips and pelvis back while slightly bending your knees
create tension in the upper back by holding the chest up and pushing the shoulders (shoulders) down and back
"Move the floor" away from you while keeping the axis as close to the body as possible (keep your arms outstretched)
when the axis is at knee height, complete the pull by explosively contracting the pelvic muscles and moving the hips to the barbell
start placing the barbell by moving your hips and pelvis backwards with constant tension on the pelvic muscles and hind thighs (relax your knees, but they must not move forward)
when the barbell is at knee height, finish placing the barbell by bending your knees (keeping your back still straight)
repeat
Technical details
Feet: Your feet should be placed approximately shoulder-width apart, but this matter is completely individual. Only a slight change in the position of the feet will help you maintain much more strain, and thus help you lift more weight. Make sure your entire feet are firmly pressed to the ground. Imagine that your foot is a square and you have to keep all 4 corners pressed to the ground. If your ankles turn out or in during a deadlift, something is wrong. Try experimenting with foot position, shoes, or work on the flexibility of the ankles.
Shins: Your shins should be only inches from the barbell so that your knees touch the axle when bent.
Grip: the optimal width of the handle is such that your hands point perpendicular to the ground. The legs are usually in the way, so the grip is a bit wider. I always recommend a double front grip while the exerciser can handle it. If you manage the pain of the so-called hook grip, when you place your thumb on the barbell first and the other fingers then through it, I recommend this "hook grip". Another option is to turn one hand 180 °. Do not rotate this hand grip, always exercise with your hands in the same positions. Excellent tools to help you lift heavier weights are shredders and weight hooks.
Inhalation: You need to inhale strongly and hold your breath as you push your abdominal muscles out (against your belt). It helps most athletes breathe before they bend their knees. This will allow them to breathe really fully, which is often not possible in the position before lifting the barbell (especially with a belt).
Tension: As mentioned, you need to create tension throughout the body. From the feet through the quadriceps and hamstrings, pelvic muscles, hips to the lower back together with the abdomen (breath), at the same time a firm grip on the barbell together with the involvement of the back muscles. Remember, the more tension you create, the stronger you will be, and it will allow you to exercise with less chance of injury. This tension will allow you to use your body as a whole. The key is to keep the tension in the upper back, which is held badly or even forgotten. The chain is only as strong as its weakest link.
Pull: As you try to "move" the floor apart, the barbell will begin to move upward. At this stage, the most common mistake is to lift the hips / pelvis first and get you at a disadvantage in the forward bend. When the barbell is at knee height, use the strength of your hips and pelvic muscles by working hard on your pelvic floor muscles and moving your hips towards the barbell. The most common mistake is excessive flexion of the lower back, where the exerciser loses a lot of potential forces in the hips.
Laying the dumbbell: Move the hips and pelvis back, the weight is held by the muscles in the back of the legs and do not relax your back - you keep them straight. This makes you lean forward at the same time, without your knees getting forward. When you have the barbell at knee height, by bending them while still holding a firm, straight back, you place the barbell on the ground. If you have kept everything firm and not exhaled, you can immediately proceed with another repetition. Otherwise, set everything up perfectly again.
Most athletes want to know how to improve their grip for deadlift
The first thing you should try is chalk, magnesium or rippers. Apply the chalk to the palm and fingers, but also to the back of the index finger (where your thumb is when pressed). If you use a hook grip (fingers over the thumb), apply the chalk to the back of the thumb as well.
As a second thing, try changing your training routine. Be sure to pull (for example, when warming up) with the double front grip as long as possible. If you no longer hold the scale in your hands, then turn one hand to the alternating grip.
Exercising with a rough axis is very difficult to grip, and not just with a deadlift. Be prepared that your whole forearm may hurt the next day. When changing to a normal thickness barbell, you will be amazed at how light the barbell appears in your hands.
Shoes
Do not wear shoes that have a flexible or soft sole when dead. Then you pull from an unstable surface and you can't transfer all your strength from the ground to the barbell. The higher sole prolongs your travel, which is why most athletes wear socks, wrestler shoes or even barefoot.
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