Want to do a good job of deadlift? Remember 4 tips

No matter you are for any exercise purpose! Deadlift is a training exercise that can satisfy you!

　　Strength, muscle, and fat reduction can satisfy you!

　　But good things are generally not easy to obtain! It is not easy to do a good deadlift! Learning deadlift is a long process, I hope the following suggestions can help you!

　　Beginners should first establish a deadlift exercise mode

　　Generally when training beginners to practice deadlift, they will start with "mounted pull" or "Romanian deadlift". The main purpose is to train your body and learn to use the power connection between the hip-dominated back push and forward delivery, the back of the leg muscles and the hip muscles to complete the movement.

Make deadlift more perfect - rack deadlift (rack) Pulls)

　　When doing exercises of rack pulling and Romanian deadlift, in addition to rebuilding the habit of using hips for driving and clamping buttocks, maintaining spinal neutrality is also the key. Especially modern people have many postures and weak muscle groups on the back of the legs. When the deadlift is pulled, it becomes the load-weight of the spine, which makes it modern.

　　Romanian deadlift demonstration

　　After constructing the correct deadlift power chain through Romanian deadlift, you can try to transfer your training experience to traditional deadlift. However, to do a good job in traditional deadlift, I think there is another key, that is, whether your hip explosive power reaches the point and is instant.

　　If you are not strong enough and have no speed when sending forward, it is easy for your body to soften while standing up. Once the strength is not concentrated enough, you The deadlift may become a two-stage style. In this way, not only will it lose the integrity of the movement, it will also become a pulling on the lower back, but it will make the deadlift a move that hurts the lower back.

　　In addition, tightening the body, using the strength of the legs, and imagining the soles of the feet to step down are also techniques that traditional deadlifts emphasize. As for how to string together these key points, it is recommended that you practice each technique in a solid manner, solve the problem of insufficient muscle strength behind the legs, strengthen hip mobility, and learn the correct force (start) posture.

　　Finally, practice diligently, slowly establish body mobility, and let the body remember such a movement mode. It is not a problem to make a beautiful deadlift at that time!

(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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If the mobility is not good, you can use a hexagonal barbell

　　Of course, not everyone can practice deadlift so smoothly, especially the part where the spine remains neutral. As described in the previous section, some people may have weak muscle groups, gluteal muscles, or poor hip joint mobility, which may lead to a round back when standing straight, causing greater pressure to fall on the spine.

　　At this time, it is recommended that you try hexagonal bar hard pull. First, the grip of the hexagonal bar is on both sides of the body, and you can catch it by squatting. Unlike ordinary deadlifts, you need to tilt your body to grab the barbell in front of the shin. You don’t need to lean forward too much, and the spinal pressure will naturally be reduced.

　　Second, when performing hexagonal bar hard pull, because the body is more upright and the space for forward push of the hip joint becomes less, you have to stand up with more leg strength and take more force on the front side of the thigh. Therefore, if you want to strengthen the quadriceps, or if you are unable to maintain the spine position during the deadlift, hexagonal bar hard pull will be a good alternative.

　　Straight leg deadlift

　　Straight leg deadlift is an action to train the back muscles of the legs. During training It is not completely locked. It also uses the hip to push back and the torso to move down to lengthen the back muscles of the legs.

Sumo wrestling (wide station distance)

　　Compared with traditional deadlifts, sumo wrestling stresses the force of the quadriceps and the thigh-adductor muscles. The movement is wide, the hip pushes forward distance shorter, and the body can remain upright. The pressure on the lower back will also be reduced when squatting, and you can train your legs and hips more specifically.

　　However, not everyone can practice sumo wrestling deadlift immediately. Especially for people who lack the softness of the hip joint, the thigh muscles are too tight, or the ankle joint is not motivated, they may not even be able to perform preparatory positions.

　　Sumo wrestling deadlift requires a lot of skills to favor traditional deadlifts, which is more difficult to grasp. It is recommended to find a coach to learn, which is more appropriate. 　　Conclusion

　　Everyone can learn deadlift based on their own abilities. For example, beginners start with Romanian deadlift, learn to move the hips and exert force with the hips. If there are insufficient muscle strength behind the legs, poor hip joint mobility, and inability to straighten the spine, remember to repair it one by one. Temporarily use hexagonal barbell for training.

　　Entering the stage of traditional deadlift, it may take you a long time to learn the power chain of the chain of deadlifts, and this part can only be practiced and adjusted. Sometimes I will strengthen my impression through imagination or watching teaching videos to avoid using the wrong place to start.

(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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　　What to do if the deadlift back is pulled? How to correct the deadlift bend?

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