different types of deadlifts: Resolvemyissues.com

How To do a Deadlift Correctly: Form Guide And Tips [2020]

 Why Deadlift is the king of basic exercises and how to do a deadlift properly.

 

Content

1. Who should include deadlift in his training plan
1.2 Deadlifts: “hate exercise” or favourite exercise?
1.3 Why Deadlift?


2. Why is deadlift an important exercise?
2.1 Which muscles are particularly stressed during a deadlift?


3. What do you have to pay attention to when deadlifting?

  3.1. What injuries can occur during a deadlift?
3.2. How to do a deadlift performed correctly?
3.3. The main points of the deadlift exercise


4 Should deadlift be included in Training?
5. Why is deadlift not taught by trainers in many Studios?
6. Tips for deadlift
7. Conclusion

Deadlifts sound extremely martial. The English term Deadlift promises even more destructive power.
If you ask your family doctor whether he has to, should or can do deadlift as part of his training program, you will usually see a face with large eyes. One thing we can already hold on to at this point, the basic deadlift exercise has enormous potential to damage the body severely.
The following video shows in an impressive way how you can train yourself in the wheelchair with deadlift in the fastest way:

1. Who should include deadlift in his training plan *

First of all, I must give the mandatory indication that you should consult a doctor. Certain orthopaedic conditions, too high blood pressure and/or damage to the heart can be reasons for exclusion. Even if you already had a herniated disc, you should not throw in the towel in advance. I know of some cases where deadlift could end a long pain career. But please never without medical consultation and not without professional guidance!
Apart from the introductory words, it is repeatedly warned that deadlift is an extremely complicated exercise and therefore, only advanced strength athletes should resort to this exercise.
Walking is significantly more complicated, and yet even toddlers carry it out 😉
There is, therefore, nothing against the use of this basic exercise for beginners.
 

1.2 Deadlifts: “hate exercise” or favourite exercise?

how to do a deadlift properly
 
From my experience deadlift is a “hate exercise” for many athletes.
The reason: why deadlift is very demanding.
With this exercise, you go to your limits and with the right execution and weight you make your muscles burn during deadlift and let your circulation run at full speed.
But it is exactly this feeling that brings you the desired success!
And here we are at the favourite exercise. Meanwhile, deadlift is one of my absolute favourite exercises, followed by Pull-Ups.
It was only when I worked intensively on the right technique that I was able to achieve excellent success with this exercise.
Deadlift stabilizes my whole body, my neck got bigger, my legs got stronger, and my back got a really defined shape.
With this great exercise, you train a lot of different muscle parts, which is why deadlift should not be missing in any training plan!
Just by saving time, it is worthwhile to carry out this exercise because a neck training – or the explicit Training of the lower back is no longer necessary after a hard Workout by deadlift.

2. Why is deadlift an important exercise? 

 
Let me put it this way: deadlift is an extremely good exercise for quickly building mass. Deadlift is by no means mandatory. You can, but you don’t have to.
Deadlift, in addition to squats, is the exercise that appeals to most muscles in the body at the same time. This puts a variety of muscles under Stress, ensures proper release of growth hormones and brings maximum muscle gains in relation to the time required.

2.1 Which muscles are particularly stressed during deadlift? *

With this basic exercise, the whole body is trained, especially strong but following muscle groups:
  • The Back Stretcher,
  • The lower back muscles,
  • The Gluteus Maximus (butt),
  • Thigh muscles,
  • Calf,
  • The neck muscles and
  • The grip force.

3. What do you have to pay attention to when deadlifting? *

Keep your Ego in check! What applies to other exercises, especially applies to deadlift because of possible consequences. First, get to know the movement and internalize the movement sequence before you use essential weights. Stay focused on this exercise and never let yourself be distracted!

3.1 What injuries can occur during deadlift? 

If the design is wrong, tension, strains, and damage to the vertebrae can occur. Due to the enormous load on the lower back, most damage occurs here. In extreme cases, vertebral bodies may slip out laterally and intervertebral discs burst. If you choose the load too high, you can compress the spine. Those who turn the spine do not have to wait long for serious injuries. In one of the Studios where I train, there are mirrors where you can watch yourself. Not bad, because you have the opportunity to correct your attitude. The fatal thing in the said Studio is that the Rack stands sideways to the mirror. So the Rollator aspirants tilt their head to the side to observe themselves. The spine is compressed during this exercise, an additional rotation then ensures the Rest.


via GIPHY

As I have listed above, deadlift is not necessarily taboo even for the pre-injured. In the last instance, however, the doctor (orthopaedic surgeon and/or sports physician) must give his OK. However, those who are pre-damaged should especially withhold maximum performance.
 
 

Perfect technique: the Alpha and omega of deadlift!

 
Deadlift has a reputation among some athletes that it damages the back. But this is wrong!
it is a healthy exercise that is also used in the rehabilitation area with the right execution and the choice of the right weight.
 
However, the correct execution can also partly be its own science in itself.
3.2 How to do a deadlift performed correctly? *
 

 

Checklist: correct deadlift technique

 
This way, you achieve optimal results during deadlift and avoid errors:

 

  • Always keep your back straight in any position, which is very important to avoid serious injuries.
  • Pay attention to the right footwear. It should be sports shoes with a straight sole.
  • Use tensioners and belts only at higher weight-not suitable for beginners.
  • From the squat, make sure that the legs are always stretched out before the upper body is straightened.
  • The shoulders should be extended backwards in the last third of the exercise.
  • Maintain body tension throughout the exercise.
  • In the final position, the body is straight – the back is not hyperextended to the rear.
  • Select weights so that at least 4 – 6 repetitions are possible.
  • To strengthen the grip force, the double grip can be used, which means one hand encloses the rod in the crack grip, the other Hand in the comb grip.


 3.3 The main points of the deadlift exercise.

Without any Text I do not want to dismiss you, you have to know if it is important to wear a Cap or not 😉


via GIPHY

Starting position
Stand in front of the pole so that the feet are about shoulder-width apart and the tips of the feet slightly pointing outwards. Make sure that the feet are not too far apart. The elbows must not be obstructed by the knees. The tips of the feet are under the bar, and the shins touch the bar.
The back is straight.
This statement repeatedly leads to misunderstandings. If you look at the spine from the side, you will notice that it has an S-shape. In the upper section, the spine is slightly curved outward (called kyphosis) in the lower section slightly inward (lordosis). And this Form must be maintained.
Choose a comfortable, wide grip. You can hold the rod either in the cross grip (the palm of one hand Points towards you, that of the other hand away from you) or in the upper grip (palm faces point towards you). If you choose the cross grip, you should change hands from time to time. This grip type has some advantages. The body is stabilized, and the posture is improved.
Direct your gaze forward, Stretch your chest slightly forward and pull your shoulders back slightly. The arms are stretched. This posture is maintained throughout the entire exercise sequence
Breathing
The type of breathing differs from that used in general. You must have heard that you should avoid breathing under pressure. When deadlifting, however, Press breathing is part of the safe design. Like a kind of Airbag, the filled lung ensures that the spine is stabilized from the inside out (intra-abdominal and intra-thoracic Stabilization).
Therefore, inhale before lifting and hold the air until just over half of the lifting process. Only from this point is exhaled slowly. Inhale before lowering. Only at the end of the lowering is inhaled again.
Raise
When lifting, it helps, if one imagines, to pull the bar back up along the shins. Initiate the movement by pushing forward the hip. The weight is on your heels and not on the forefoot. If you pass the knees while lifting, you begin with the stretching of the upper body. The weight bar is pulled along the upper shekels. Lifting ends when you stand upright and straight.
 
Lowering
When lowering, push the hip backwards. Make sure that your shins remain as vertical as possible to the ground. Guide the bar along your thighs until the knees are passed. Only from this point on you bend the legs to lower the weight further. The bar is guided along the shins until the dumbbell touches the floor.

4. Should deadlift be included in Training? 

We asked ourselves whether deadlift is healthy. The answer is yet to come! Sure, I would hardly have bothered if I were an opponent of the neat deadlift. If you are reasonable, heed my tips and comments and are not among the few cases where medical reasons speak against the exercise, deadlift will help you enormously. Whether it is about muscle building or the elimination of back problems.
The back muscles are incredibly complex. I see training plans again and again with a bit of lat-pulling and a rowing machine. So honestly: if you train like this and have not had any problems yet, you will get some! Such Training inevitably leads to unbalanced development of the muscles. A so-calleded muscular imbalance is pre-programmed. In everyday life, the isolated Training of individual muscles brings little to nothing, since muscles are not isolated in practice, but used in combination. Example: if you only train in the biceps machine, you will move some decent weights here. But if he is to lift a cement bag on the construction site, he will not be able to lift it from the ground.
And if deadlift is not a practice-related Composite exercise, then I do not know 😉

5. Why is deadlift not taught by trainers in many Studios?

As we have seen, the deadlift exercise is relatively complicated and requires well-founded instruction. At the same time, problems with the studio member occur quite quickly in the case of incorrect execution. Most devices, on the other hand, have little real potential for injury. It takes some time to get into trouble due to unbalanced Training. Problems that are not necessarily associated with one-sided Training. So comes to the 08/15 Plan just rowing on the device with breast cushion and refreshment drink supply.

6. Tips for deadlift 

 

• You read above again and again that you should guide the weight rod along the shins. This is extremely important but often causes the shins to lose some skin. Long track pants are therefore mandatory. You definitely do not want to train with a rod, where scraps of skin and blood from the predecessor stick!
• Do not use jogging shoes, but sturdy shoes with a flat sole. For hygienic reasons, barefoot Training is unfortunately prohibited in most Studios.
• The weight should be raised powerfully and explosively. To accelerate the weight during lifting, but do not tear uncontrollably!
• When choosing the cross grip, never lift with the biceps of the side that holds the rod in the Under grip. The heavy deadlift is often the cause of a biceps tendon tear.
• Increase the weight only very moderately. A lot of muscles and structures are involved in the movement, which only slowly gets used to the load.
• Never do the exercise until muscle failure. Anyone who falsifies here to “drag out” another repetition, takes a high risk!
• If you train your back twice a week, do deadlift only on one of these training days. Advanced users performing heavy deadlift can introduce a 14-day rhythm.
• Even if you watch the video 100 times, you will have to perform 1000 correct repetitions before you have internalized the movement. If you are not sure whether the execution is correct, please ask an experienced athlete to take a closer look at your execution!
• As you slowly increase, your grip strength will also develop in parallel. You can then largely do without so-called traction aids.
 

Conclusion

Deadlift is a brilliant exercise and a must for anyone who is serious about building muscle.
From my own experience, I know that no other back exercise can achieve such success in the shortest possible time as deadlift.

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