Performing deadlift is a simple solution for organizing effective strength training. Athletes use the exercise to keep their bodies in good shape and progress in athletic performance. The lesson contributes to the activation of metabolic processes in the body, the burning of subcutaneous fat, the qualitative assimilation of nutrients. Let's find out what other benefits are from deadlift. Consider the correct technique for doing the exercise.
The benefits of deadlift for men
Exercise is one of the basic in bodybuilding and powerlifting. Training creates a good basis for the development of strength indicators of the muscles of the upper and lower extremities, back, shoulder girdle. Regular exercise provides a progressive set of muscle mass. The benefit of deadlift is that the addition of strength and the growth of new fibers is much faster compared to performing isolated exercises for pumping similar muscles.
The simultaneous tension of various muscle groups triggers complex biochemical processes in the body. There is an activation of metabolism. The effect has a beneficial effect on the saturation of muscles with oxygen and nutrients.
The use of deadlift is the quality of strengthening joints and tendons. The development of local tissues stimulates the addition of useful body weight. The achievement of high results in other strength exercises is noted. The likelihood of accidental injury is markedly reduced.
Athletes find the benefit of deadlift in beneficial effects on the endocrine system. After class, there is a significant surge of energy. A powerful release of adrenaline into the blood occurs.
Potential hazard
I would like to note not only the benefits of deadlift, but also the likely harm. Improper exercise is accompanied by a rather high risk of injury. In case of non-compliance with technical aspects, the use of excessive weight, there is a danger of harming the spine. Most often, inexperienced athletes who make mistakes during training suffer from displacement of the vertebrae.
To preserve health, athletes should not increase their working weight too quickly when doing deadlifts. At the beginning of the lesson, it is important to do a quality workout. Refuse training should be athletes who previously had back injuries.
Deadlift - a technique for men
The exercise is performed according to such a scheme:
- The feet are placed at shoulder level. Socks are slightly turned to the sides. The bar is placed on the floor so that the bar is in the center of the feet.
- The body is lowered down, keeping the back straight. The pelvis is taken back. Vulture rods hold palms with a medium grip. The elbows should touch the knees. The whole body is maintained in tension, starting from the back of the legs and thighs, ending with the back, shoulder girdle.
- Avoiding rocking the body, the weight of the body is evenly distributed on the surface of the feet. The chest is opened qualitatively and slightly forward. Gently rise from the squat up, moving the bar of the bar vertically, almost close to the legs.
- In the initial phase, when the projectile follows to the knees, the front surface of the thighs should be involved in the work. Then the back muscles of the lower extremities turn on, the back, buttocks tense.
- The pelvis is pushed forward. Try not to pull the bar up due to the strength of the muscles of the arms and lower back. The shoulder girdle remains motionless. Movements, in addition to extending the legs at the knees and straightening the back, are considered superfluous.
- Frozen for a couple of seconds at the top point, they begin to take the hips back. The movement is performed until the bar of the bar reaches the level of the patella. Only then do lower limbs bend. The bar is slowly, without jerking, lowered to the ground.
Common mistakes
Beginners make some mistakes when doing deadlifts. In the final phase, inexperienced athletes arch their lower back, shrug their shoulders. Such actions contradict the correct technique of occupation. The only permissible moment is the forward flow of the chest. However, it is important not to close the shoulder blades or overstrain the shoulders. To avoid injury, you need to try not to throw the barbell on the floor. All movements should be performed smoothly, at a measured pace.