How to make the perfect deadlift?

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Many people think this is one of the most primitive actions of the body, and since we brought dinner back to the cave, there has been some perseverance. At first glance, it does not look like a super complex move, but hard almost uses every body muscle group. It’s a hip movement, so it’s for the buttocks, hamstrings and waist (sometimes called the back chain), but it’s also for quadrilaterals, abdomen, upper back, arms, forearms and shoulders. By strengthening so much muscle mass, it also helps to prevent knee, buttocks, ankles and waist injuries. They are also a very comprehensive core initiative, not just the stiffness of the abdomen, but more importantly the support muscles of your waist and waist and the buttocks responsible for the correct posture.

It is more than just a great calorie burner when exercising many muscles in a single exercise. It also stimulates the production of beneficial hormones such as testosterone and growth hormone chemicals, making it easier for the body to lose fat, build muscle, and even resist disease. Basically this is all exercise.

Ready to put those hands up, go to the bar, and then got up? We are here to provide you with a step by step basis, the solution to the problem, and solutions to common mistakes.

Disclaimer: Although deadlift is a particularly important move to increase your daily routine, it is a sport that directly exerts force on the spine. Patients with disc herniation and sciatica (or those who suspect they may have sequelae) should be examined first.
1. When standing slightly wider than the shoulder width, toes pointing forward or slightly outward (must not exceed 11 o’clock and 1 o’clock). Foot ball should be arranged in the bar below. How much weight to use depends on you, but preferably from low weight or weight-free until you feel good so far.
2. Knee slightly bent, hand gently grip the legs outside the legs, from the hips to the front of the rotation. Use a hook-shaped handle: When placing your hand on the bar, place your first two fingers over your thumb, between your finger and the bar. Bar close to the calf, keep looking up, eyes forward, out of the chest, flat back. Inhalation.

3. Let the bar close to the body, exhale, your legs straight, through the heel instead of toes, and the weight over the knees. Maintain the core throughout the exercise (which helps protect the spine) and accomplish by squeezing your hips by pushing the buttocks into alignment with the feet. Tightening the buttocks muscles will complete the hip extension and the pelvis in a neutral position.

4. Once the bar is over your knees, your arms are straight and gently rest against your thighs, keeping your back straight without tumbling over your shoulders. You can pause here for a few seconds, adding an isometric dimension to the exercise, which can help provide greater power benefits.

5. Keep straight back and slowly bend your hips forward (bend your knees slightly at the same time) and lower it to the ground. This is representative of one.
Use this exercise to awaken your inner sumo wrestler (traditional optional sumo). The change in this deadlift has a broader position than the traditional posture and while it may be easier and feels more natural for some weight lifters, it actually requires more mobility (requiring some flexibility in the workforce, good The old stretch helps us to be more flexible, bubble scrolls can create miracles and increase flexibility). Due to the wider position (the foot is near the barbell so the tibia is slightly perpendicular to the bar), different muscles are targeted – the more knees bend, the quadrilateral, the hips, and the glutes work. However, the hamstrings and trap muscles work harder if the legs are pulled straight.


Studies have shown that traps (aka hexagon barbells) offer more hip range than straight barbells, which you know, straight. The risks of such changes are much lower and the body is lower than the traditional deadlift. Therefore, instead of using a straight rod for suspension, the trap rod allows for significantly more tetragonal activation, and the lifter generally can pull more weight in this manner. This is a much better change for those (or afraid of) lower back injuries because of less stress on the spine. However, if your ultimate goal is to maximize maximum back and hamstring engagement, traditional straight-rod dragging is a better choice.

Romania Deadlift
It is not just for Romanians that this deadlift is done with relatively straight legs – the knees are soft, but not nearly as curved as the traditional deadlift (and therefore, in practice) . With this change, the lower back takes more weight, so watch out for any pain or weakness in the area.

Clean grip
Time down, dirty clean grip! This change, often used by Olympic athletes, requires a deeper knee bend than most of the sclerosis. Like a hard-drawn trap bar, it resembles a squat, with the target’s quadrilateral and buttocks more than the halal muscle. However, since it is done with a normal barbell, there is a higher risk of scratching the lower leg when the leg is tired, so take extra care to wear long socks or pants as a barrier. By squatting and keeping the chest more upright, this lift can also make the waist slightly tense.
Snatch grip
Grab pull and clean Grab pull are very similar, but grip is much broader. It should be as wide as possible and feel comfortable, but the weight starts harder than you might have used for traditional drags, as the changes target slightly different muscles, especially on the back. Due to the looser hand placement, the hip eventually ends up cleaner than the clean part (but to keep the shoulder above the hips and the buttocks above the knee). Successful snatch weight-lifting may depend on the high degree of flexibility of the wrist and shoulders and may be more difficult for those with shorter arms.
Error: backwards
Solution: Suppose a hump is the secret of a deadlift disaster. Although the backside rounding may seem like a heavier weight-lifting strategy, it is safer to keep the spine neutral, including the head and neck. Note: Make sure the back is not excessively bent (by sagging the back) at the end of the move, which can put an undue amount of force on the spine.

Error: behind pull.
Solution: Instead of pulling on the back and arms during hard-pulling, push the heel and force the hips forward until the bar is at knee level. When you lift the bar, work pushes the buttocks completely to stand. This is a hip-dominated exercise; pulling the weight of the entire exercise may strain the back, so emphasize pushing the hips rather than stretching back with the legs and shoulders.

Error: roll your shoulders.
Fix: Scrolling shoulders at the top of the elevator can be very damaging while the shoulders are a super-mobile joint, and they are not very stable, especially at heavy weights. Because our leg muscles are usually more heavily loaded than the upper body, pulling the shoulder blades together puts too much pressure on the shoulders and upper back. The next time you go to the bar, make sure that the hips are at the top of the movement and toward a neutral spine, not a crooked job. When you are locked, try not to pull your shoulders back or pull your chest out.

Error: The hips begin to move too low.
Solution: The bar may hit the lower leg and knees if the hips are too low during a traditional deadlift. Although most squats should go deep, traditional hard-pulling does not require extra-long hip-back. Knees should be bent enough to hold the bar comfortably without supine.

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