Deadlift is considered one of the basic exercises for building a truly inflated body. Even such well-known sports areas as bodybuilding and powerlifting are simply inconceivable without its use.
With the correct performance of deadlift, the benefits for the whole body are disproportionately greater than when using any other exercises. It includes in the human body rather complex and effective processes for subsequent training, which significantly increases metabolism and muscle growth . And the constant implementation of this exercise strengthens a huge number of joints and tendons in the human body. Along with an increase in athlete's performance, the volume of muscle mass of the whole body is growing.
Do not forget that deadlift causes more efficient pumping of volumetric muscles than narrow isolated work on the same muscles. Many beginners try not to perform this exercise, fearing cases of back injuries. However, professionals argue that such cases most often occur with people who do not do deadlift at all. They recommend minimizing reasonable risk by using the right technique.
Based on the foregoing, it can be assumed that the classic deadlift is precisely the exercise that can help each athlete achieve significant results without any side effects. In its execution should follow a few simple rules. It is imperative to put your feet to the width of your own hips, while feet are recommended to be placed parallel to each other. A simple exercise will help to accurately determine the width of the rack. It is only necessary for a few seconds to hang on the crossbar and relaxed to jump from it. After the jump, look at your own heels - it is this distance between them that will be optimal for the deadlift.
Proper grip in this exercise plays no less role than an excellent stance. The bar neck during execution is taken so that the legs and hands are not in contact with each other. In this case, the distance between the hands should not exceed the width of the shoulders. This grip makes it easier to reduce the shoulder blades at the top of the exercise.
And so that deadlift does not cause injury to the back or muscles of the hands, it should be performed only with a direct grip. On occasion, special belts and magnesia may be used.
Particular attention when performing this exercise is drawn to the condition of the lower back. Sufficiently tense and slightly bent back position greatly facilitates the lifting of the bar and is the safest for the spine.
Each deadlift begins with a clear definition of the work of the head and shoulders. It is their sharp movement back and the subsequent push of the legs from the floor that gives the main direction to the exercise. Do not be afraid of feeling a sudden tilt back. This feeling is one of the signs of the correct implementation of the deadlift technique.
However, you should never perform this exercise with your heels torn off the floor. Not only the athleteโs technique often suffers from this, but his tendons, biceps and back. Wearing shoes with soft soles is also not recommended. Under the influence of a large weight, the effect of dropping the feet into the sole will be visible, which may affect the results of the exercise. It is not recommended to conduct training on concrete or various slippery surfaces, this significantly increases the risk of injury. Using these and many other useful tips, anyone can become the creator of their own ideal figure.
Does deadlift have standards? Many beginner athletes are interested in this issue, but at the moment there are no single valid indicators in this exercise. If earlier a sports category was assigned on the basis of one fulfilled standard, now the result is the sum of three different exercises.