The deadlift is one of the best weight exercises. It is useful for everyone, whether you are new to the gym or a seasoned professional.
The deadlift is one of the best exercises of all time. It is useful for everyone, whether you are new to the gym or a seasoned professional. This is perhaps the simplest exercise where you just take the barbell and lower it. But don’t let the seeming simplicity fool you, as it is actually one of the more difficult movements.
Why is deadlift training so popular?
One of the main reasons many trainers are strong advocates of the deadlift is that it is great for developing the posterior muscle group (hamstrings, glutes, and lower back) that is usually weak in modern people because they spend too much time sitting and not moving enough.
By strengthening the back group, you are teaching the body to move the way it should, using the hamstrings, glutes, and lower back. The problem is that when you spend too much time sitting, you provoke degradation of the gluteal muscles. And that means you are forcing your hamstrings and lower back to compensate for weak glutes.
Over time, this can lead to lower back pain. However, the deadlift, performed with perfect technique, is of great importance in strengthening the lower back and relieving it of pain. Also Read: Best Bodyweight Workouts
Deadlift Recommendations
- Do not pull the bar – It should be lifted as smoothly as possible.
- Keep your chest up – By holding your chest in this position, you help your back stay straight, which is very important for holding the bar correctly during the lift.
- Pull your knees back – In the starting position, your knees will be slightly above the bar, and your weight will be directed towards the front of the foot. To fully engage the posterior muscle group, you need to shift your weight into your heels. By pulling your knees back, you automatically contribute to this.
- Engage your hips at the top – It’s not in vain that they talk about idle muscles of the buttocks – the problem is obvious with improper execution of the deadlift, when people do not touch the gluteal muscles at the highest point of the movement. Raise your hips and press them against the bar to work your glutes.
- Lower the bar correctly “Too often, athletes have a perfect deadlift followed by a badly executed finish. Lowering the bar with a rounded back is not only ugly, but also fraught with injury.
Contraindications for deadlift
As a rule, it is not recommended to perform deadlift with the following diseases: knee injuries; varicose veins; injuries and curvature of the spine. With these health problems, you should consult a specialized medical specialist before starting training. In addition, the deadlift is contraindicated in athletes who are in childhood or adolescence, since this exercise is fraught with growth arrest.
Important: Contrary to popular belief, scoliosis is not an obstacle to performing deadlifts. It is only advisable to take precautions when working with light weights and lifting the barbell from a support located at knee level. See also: What workouts develop strength and endurance?