Detailed explanation of deadlift - Understand the golden training movements!

Deadlift is a great move! It is one of the three major moves (squats, bench presses, deadlifts)

His benefits are endless! 　　　Deadlift is an action that can carry the maximum weight of the human body. This is because deadlifts not only stimulate the lower back muscles, but also (must) drive the strength of other muscles. Therefore, using this posture to exert force, you can "easily" lift weight several times more than your body.

(Special reminder: this is easy, not that is easy, do not neglect the danger of this move!)

So today I will introduce this very practical and very good heavy training exercise: deadlift.

Follow the exercise anatomy book (Anatomy of The introduction of deadlift movements in Exercise,

The active muscle groups include:

Soccer muscles (back side of the calf)

Biceps femoris, semimembrane muscles, semitendent muscles (back side of the thigh)

Quaden muscles (front side of the thigh)

Glute maximus (buttock)

Scapular muscles, trapezoidal muscles, large rhombus muscles, and magnular dorsal muscles (upper back)

Erection spinal muscles, polyfisting muscles, cube lumbar muscles (lower back)

Outer abdominal oblique muscles (lateral abdominal muscles)

The stable muscle groups include:

Deltoid muscles (shoulder)

Peck muscles (chest)

Reclimax abdomen (abdominal muscles)

Biceps, triceps brachii (arm)

The long flexor and long tympanic muscles (wrist)

Battle of mountains and seas, almost all the body is moving.

As well as most of the muscles in the body, deadlifts can provide you with powerful strength and allow you to lift the weight that you exclaim yourself; at the same time, training muscles in multiple parts of the body can be regarded as a shortcut to overall body training.

But the same, the more muscle groups you use, the more you need to pay special attention to posture and force application methods to avoid injuries, especially the lumbar part.

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Position: This is the starting position of deadlift

Stand your feet below the barbell, slightly exceed the barbell, hold the toes slightly with your hands, and then stand upright and pull up the barbell.

Detailed precautions:

1. The feet are shoulder-width, and can be slightly wider than the shoulder-width, mainly for your own comfort.

2. The barbell is more in the right hand (or one hand holds one hand and the other hand holds the other hand). The feet (shoulder) are wider, the elbows are next to the knees, and the same height. The barbell is close to the calf! Never stay away!

3. Place the center of gravity of the butt in the same squat position, and let the knees and toes in the same direction. (Note: the posture should make you feel natural and relaxed, don't deliberately)

4. The back is flat, and pay attention to maintaining the strength and flatness of the back during the stand up.

5. The shoulders and neck are relaxed, After the preparation posture is completed, lift your head and maintain it during the movement, do not shruggle.

Then, in the process of standing upright, except for the feet stretching your knees and naturally straightening your upper body, the rest of the parts are not moved, including the back, shoulders, and elbows.

In addition, when you get up, the force of the back and legs is carried out at the same time rather than in segments. You should not form a two-stage stand.

For example: first pull up your back and then straighten your legs. (Body leans back)

Or: straighten your legs first and then stand up with the strength of your back. (There may be a archer)

These wrong postures may cause excessive weight on your back and easily hurt.

(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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Exercise force

When you are ready to apply force, adjust your breathing, contract your abdominal muscles, focus on your lower back and the back muscles of your legs, and stand upright. The force of the remaining muscles is mostly to stabilize your body, and you really feel the muscles that actively exert force.

Another key point is that when you get up, your arms are only used to stabilize the barbell, and you should not use the strength of your arms to try to "pull" the barbell. So you should have a clear feeling of "standing" and getting up. (rather than pulling up the barbell)

The process of getting up maintains your body's stability Stay, do not shake or twist the body, otherwise the torsional moment will be quite large and easily injure the spine. After the movement is completed (upright all over the body), slowly lower the barbell, and the consciousness is also placed on the lower back and the back muscles of the legs.

Note: If the deadlift strength you try is higher than 4RM or even the maximum muscle strength (1RM), it is recommended that you wear waist protection (assist the stabilization of the spine) and perform it above the pad. At any time (especially when performing maximum muscle strength training), if you feel that you can't hold it, you can just drop the barbell.

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

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