Any athlete knows that none of the physical exercises can be compared with a deadweight in its effectiveness for the rapid growth of muscles. But for this it is important to precisely follow the technique of execution.
Deadlift: execution technique
Considering the most important exercise for working out and developing the muscles of the back and the muscles of the so-called "core" - it includes the direct and lateral muscles of the press and a number of muscles of stabilization - many trainees ignore the craving because of the complexity of its implementation.
Essentially, some There is no easy way to do deadlifts. In this exercise, you actually have to pretty much strain.
The starting position of this exercise is: standing absolutely level, legs are at a distance of about 25 cm from each other, feet look a little to the side; the barbell lies on the floor, its neck is clearly in the center of the foot (note: the foot, not its toe), and is located as close as possible to the foot.
Without bending your knees at all, lower your body and take the bar by these marks (distance about 35 cm). At the same time, the back should be curved upwards, but by following this movement bend your knees, set your chest forward, and bend the lower back well so that the deflection is “down” and the pelvis is strictly backwards.
Moving up is very important!If you initially correctly occupied the starting position, you will feel tension, both in the muscles of the lower back and in the muscles of the back of the legs. Try not to lower the hips and not to sit lower - the back muscles are much more important here, and they should be in the lead now.
Do not transfer the weight of your body on the toes, put your chest forward and slowly rise, while holding the neck of the rod as close as possible to the legs. At the highest point, never perform scars or any other unnecessary movements. Raise weight and freeze immediately.
Deadlift: a way with dumbbells
The logic of the deadlift is simple: you need to lift a heavy weight off the ground, while fully extended. But the essence of this exercise, as always, is in the details: if at the same time your back is arched up, you will create an excessive load for yourself and even get injured.
The deadlift, performed with dumbbells, has a number of serious drawbacks:
- the dumbbells will lie below the barbell on the floor, and it will be much more difficult for you to bend down, which will create an unnecessary backbend for anyone;
- It is possible to perform a deadlift with a barbell of 100 kg, whereas with dumbbells of 50 kg each is unlikely.
Very often, in the upper part of the movement, it is advised to strain all the muscles of the back, shoulders, or even more to arch the lower back - remember, this is a big mistake. Even the English name of this exercise - deadlift - tells us that at the highest point you have to simply freeze (dead stop).
The only true movement that should be done at the top after lifting the weight is to push your chest forward, but without any attempt to join the shoulder blades. Just expose your chest, freeze at least for a second or two, and just as controlled, lower the weight down.
Today, sports ranks and titles are assigned according to the results of the sum of 3 exercises. Earlier, from 1988 to 1997. sports category was assigned only when the standards in each exercise.
Discharge standards AWPC stanovaya thrust without equipment (effective from 2012)
category Elite MSMK MSC I II III I Jun. II young.
52 197.5 175 152.5 132.5 115 105 90 75 60
56 212.5 187.5 162.5 142.5 125 115 97.5 82.5 65
60 225 200 172.5 150 132.5 120 105 87 87 70 70
67.5 247.5 217.5 190 165 145 132.5 112.5 95 75
75 265 232.5 202.5 177.5 155 142.5 122.5 102.5 80
82.5 277.5 245 215 185 162.5 150 127.5 107.5 85
90 290 255 222.5 195 170 155 132.5 112.5 90
100 302.5 267.5 232.5 202.5 177.5 162.5 140 115 92.5
110 312.5 275 240 207.5 182.5 167.5 145 120 95
125 322.5 285 247.5 215 190 175 150 125 100
140 332.5 292.5 255 222.5 192.5 177.5 152.5 127.5 102.5
140+ 337.5 300 260 225 197.5 182.5 155 130 105
category Elite MSMK MSC I II III I Jun. II young.
44 127.5 115 100 85 75 70 60 50 40
48 140 122.5 107.5 92.5 82.5 75 65 52.5 42.5
52 150 132.5 115 100 87.5 80 70 57.5 45
56 157.5 140 122.5 105 92.5 85 72.5 60 47.5
60 165 147.5 127.5 110 97.5 90 77.5 62.5 50
67.5 177.5 157.5 135 117.5 102.5 95 82.5 67.5 55
75 185 165 142.5 125 110 100 85 72.5 57.5
82.5 192.5 170 150 130 112.5 105 90 75 60
90 200 177.5 152.5 132.5 117.5 107.5 92.5 77.5 62.5
90+ 202.5 180 155 135 120 110 95 80 65
Deadlift - machinery: video
Classic deadlift is done with narrowly set legs (practically touching the fingerboard). Here, the stress is transferred to the muscles of the back, legs are included only in the initial phase of the lift (“breakdown” of the barbell). Exercise is recommended for athletes with weak legs and those with short arms. For athletes with such features, short fingers, which are not able to hold too much weight, especially affect the change of the bar lifting technique. For these athletes there is a special grip when the thumb phalanx is placed under the phalanx of the other four (in the "lock"). If the limiting factor of progress in this exercise is weak grip, then athletes use "thrust" or hooks. During their workouts, athletes also use wrist straps for good fixation of the barbell in their hands, but their use in competitions is not acceptable.
The “trap-neck” deadlift is technically no different from the classic one, but its implementation greatly facilitates lowering the barbell, turning the deadlift into a more productive exercise for the athlete and a safer exercise.
"Dead Thrust" from the English. The words "dead lift" - solely on straight legs. It differs from the classical one in that the person performing it does not bend the legs at the knees (or bends, but very, very slightly) when it bends over the bar on the floor and then raises it. Traction on straight legs is not used in powerlifting, because this technique does not allow you to lift the maximum weight, and it is considered much more traumatic.
The sumo is done with a wide setting of the legs, so that the socks practically touch the pancakes themselves, with the back straight from the initial to the final phase of the upward movement. In this case, the main burden will be on the thigh muscles (therefore, this technique is recommended for athletes with a weak back and too long arms).
Want to have an athletic body, strong arms and a beautiful body? Then you should go to the gym to train with a barbell. Just be sure to do the exercises, enlisting the guidance of an experienced coach.