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Conditions before performing deadlift
Deadlift is a good action, and it is also a very demanding action!
Deadlift is not just a random weight and pulling it up. It is one of the most challenging actions, especially for beginners.
Any move you need to complete the action! If you don’t have those basic conditions and want to challenge it, it is also a thankless thing!
Written before the main text:
Deadlift is a hip-dominated action (Hip Hinge)! Because this action targets the part that people in sitting life lack the most, that is, good hip function. When your hip function is limited, other joints will have to stay away from their own functions to help the hip work!
If the deadlift can be done well, it means that your hip joint (red circle) already has good functions, and the upper and lower joints (green circle), that is, the knee and waist joints, are less likely to be injured. Otherwise,
Let us introduce the conditions you need before performing a deadlift.
I. Hip mobility
If your hip joint is limited, it will be difficult for you to perform a complete deadlift, especially from the ground.
Limited hip joint mobility will cause the pelvis to not be properly tilted during the deadlift process, which will affect spinal neutrality. The first victim to be limited in hip joint mobility is the lumbar spine. Most people, when they place the barbell down in Romanian deadlift position, they will find that the lumbar spine cannot remain neutral in half of the tibia.
How to detect whether your hip joint mobility is enough?
Introducing two methods:
1. Raise your feet straight at 70 degrees (picture)
Lying on your back, lift your legs straight upwards with one leg, and the lumbar spine is flat against the ground. If the lifting angle is lower than 70 degrees, it means that your hip joint mobility is likely to be limited!
2. Touch the toes (Toe Touch)(Lubar vertebrae does not lordate)
The simple movement of touching the toes is used to detect your joint mobility! If someone cannot touch their toes (not bent down), it is difficult to be able to perform appropriate full-range deadlifts
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2. Stability of the spine
If you want to perform deadlift, you must have the ability to maintain spine neutrality!
The hunched turtle pulling is the most common imagination in the gym. !This is undoubtedly bad! The role of the spine during deadlift is to maintain the stability of the trunk and the transmission of strength! It is not an active joint. When your spine deforms and is away from a normal neutral position, it is undoubtedly a destruction of the intervertebral disc!
So before performing a deadlift, let's see if you can maintain the normal physiological position of the spine!
1. First, look at the usual walking, sitting and lying posture: whether you bend over and hunch your back or tilt your pelvis, the abnormal arrangement of these spines will limit you The reason for doing movements! Just imagine, how can a person with a crooked body in life expect her to maintain the correct posture during training?
2. Use a plank push-up for testing
Before performing deadlift: a person must be able to master the movement of planks (the ability to maintain normal arrangement of joints under pressure, not hunchback, not collapse waist, and use core strength to stabilize the spine). If they cannot perform planks properly, it is not cut to expect them to be able to operate deadlift training. Actual.
Pushups are enhanced versions of the tablet! (Figure 2) The core of being able to naturally maintain the core when performing push-ups is the reference basis for performing deadlift training!
So: Before performing deadlifts or introducing others to perform deadlifts, he (she) must have the above prerequisites first. When you have the basic conditions for performing movements, you will then perform motion control, and gradual training will become simple!
(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")
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