Deadlift tips: 5 common errors and correction methods

Previous articles introduced to you "Why do you need to practice deadlift? Deadlift makes you taller, faster and stronger"

In addition to establishing the back of the legs and the hip muscle group, deadlift can also improve the smoothness of the entire dorsal power chain

Deadlift is also an action we are doing in life! No matter we carry heavy objects, bent down to pick up things, pick up shopping bags from the ground, etc., it is a deadlift!

Everyone should conduct deadlift training, but the wrong movements will not only not make you stronger It will also hurt you!

Let everyone know as much as possible about these common wrong habits during deadlift, what impact will they have, and how to correct or pay attention to those details! I hope it can help you!

Tip: The following is divided into the end point, the starting point and the errors that will occur in the action according to the time point of the error.

Common problems when the action end point (the barbell is at the low point):

1. Head up

The most common wrong habits for deadlift (Even squats)! This action will cause compression of the cervical spine and make the surrounding muscle groups tight. What's worse is that when problems occur in the cervical spine, it often affects the stability of the shoulder strap area or the entire spine, such as the shoulder strap area or the entire spine. (Compensation).

2. Back upward bulge (hunchback)

If you like your physical therapist very much, hunchback deadlift is definitely a good way for you to meet him frequently

The pressure point of this movement pattern falls on the lumbar spine, which will put it under great pressure. Don't force it with the mentality of fighting with him! The deadlift is just a name, but don't really fight! The deadlift of the archback will destroy your intervertebral disc!

3. Over-pressing the waist

This is exactly the opposite of the previous question. Some people will deliberately "raising their heads and thrust their chests" in order to avoid hunching their backs. As a result, they do excessive stretching of their spine, causing stable muscle groups around the lumbar spine to be under excessive tension. As a result, after a few strokes of their legs and hips, their lower back is sore that it breaks its surface and announces it early.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Recommended reading:

Fitness first taboo - bend over and hunchback!

Important fitness video, not bend over and training

Important fitness techniques - flexion and extension of hip joints

※Common problems in movement progress (momental movement of barbell rising and falling):

1. The ankle movement is too large (the calf moves forward or backward)

No matter whether the calf moves forward or backward, it will affect the position of the center of gravity. Once the center of gravity changes too much, the position of the pressure concentration will change, which may cause some joints to bear the pressure that they originally did not need to bear, causing damage. It may also be that the target muscle group that was originally exercised cannot be exercised due to the change of joint movement patterns. (Because joint movement changes changes in muscle groups).

2. The weight is too far from the body

When the weight held in the hand moves forward away from the midline of the body, the center of gravity will move forward. When the body avoids the pujie, it will use the erection spinal muscles to stretch the spine (want to pull the center of gravity back), and the position of the greatest tension is usually on the lower back. Therefore, if this wrong movement occurs too frequently, you will begin to feel that your waist is 30 years older.

3. Chest The mouth rises too slowly

It is often seen that many people who use deadlift will push their butt up to the highest level, that is, let the knee joints do a "straight" action first. This movement mode will cause one of the main training muscle groups - the back tendon of the legs to fall into a embarrassing situation where you cannot exert force. Unless your waist is stronger than the Invincible Iron King Kong, don't try it. 　　4. Lift the shoulder straps (shrugged)

Turn over with one word, unnecessary strength. You need to stabilize your torso!

Move Common problems when starting point (barbell is at high point):

1. The body is not standing in a neutral state

The common state is to lie backward (too heavy and don’t want the bar to fall), and excessively stretching the lumbar spine will cause your lumbar joints to be injured!

Solution points

This should be a key point for many people, and it seems that there are many things to solve, but in fact, as long as you really learn, do well, and get used to the following points, most problems are not a problem. , because these are the basic skills of resistance training.

1. Establish a good concept of neutral posture. ← Understand what posture is better

2. Cultivate good core control ability. ←know how to maintain good posture

3. Learn the correct movement path. ← Minimize risks

4. Progress step by step, do what you can. ← raise efficiency to the highest level

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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