What muscles work when deadlifting? Video on how to do sumo-style deadlifts correctly. Basic principles of the exercise

The largest muscle groups are located in the lower extremities, so developing the legs is no less important than other parts of the body. To achieve your goals while doing fitness, you need to constantly learn new exercises and increase loads, which will allow you to burn calories not only during, but also after the end of your workouts.

A program that includes the sumo deadlift, which almost everyone has probably heard of, allows you to diversify the activity. The exercise has nothing in common with the martial arts of the same name. It in no way turns a person into a fighter of impressive size.

The movement is practically nothing like martial arts. His main feature is that it allows you to work out your legs perfectly. Should I enable this exercise to workout or not? This question interests many athletes. It is possible to answer it only after fully familiarizing yourself with the technique of its implementation.

It is much easier for beginner athletes to perform deadlifts classic deadlift. This is due to the natural position of the joints. The exercise is great for short and overweight athletes. The sumo variety is more suitable for tall athletes, as they have the opportunity to reduce the range of motion and increase the amount of weight lifted.

This is not the only difference. The classic version allows you to work out more gluteal muscles and to a lesser extent the inner thigh area. Sumo works the other way around. The inner thighs are used to the maximum, and the buttocks receive minimal load. Therefore, the choice between these deadlift variations depends on which muscles require more work.

It is best, of course, to alternate options at different stages of training. Because when you fully master any program, there comes a moment of peculiar comfort. The athlete copes well with the exercises performed. Every movement is brought to automaticity, and the weight is easy to handle. On the one hand, this makes training easier, but on the other hand, it is not beneficial.

Changes to the training program are necessary. There are several reasons for this:

The muscles should always be shocked during exercise. If tension and stress are absent, muscle groups adapt to the load. Volume growth slows down, and strength indicators stop increasing. Consequently, habitual movements no longer shock the muscles. They stop developing as the impact wears off. The athlete stops experiencing pain when waking up the next morning after training; strength indicators and muscle volumes do not increase, even if they train regularly. Abandoning familiar movements and adding new ones tones the muscles, since they are constantly tense, and, therefore, volume and strength begin to grow.
New movements are important for the harmonious development of the body. Thanks to the variety of exercises, different muscles are involved, and, therefore, the muscles develop evenly.

It is not necessary to completely change your training program. Movement when changing the variation of traction means performing slightly different manipulations and loads. This is quite enough to muscle fibers began to be worked out differently, to adapt to new loads, and, therefore, to grow. The increase in volume comes with an increase in strength. This will be impossible to achieve when, when you come to the gym, you do the same exercises over and over again.

Without making adjustments to your own training program no progress can be made. Sooner or later there comes a time when you have to change exercises. Otherwise, the next goal will not be achieved. Therefore, deadlifts must be performed in various variations.

The difference between the sumo deadlift and other variations

This type of lift received its name “sumo” for certain reasons. The classic variation of execution involves performing the following actions:

a barbell with weights is located in front of the athlete;
lower themselves, almost doing a squat so that their legs are almost shoulder-width apart;
take hold of the barbell, keeping your back absolutely straight;
making an explosive movement, the projectile is lifted up, holding the barbell with your hands, pushing yourself out with the effort of the lower body.

Thus, almost all muscle groups of the lower body are involved. The lower back area is also involved in the work. If you need to work your trapezius, you should hold your shoulders correctly.

The sumo version differs little from the classic one. The difference is due to the fact that the legs are placed in a slightly different position, which forces the athlete to move differently. Staging lower limbs and led to the deadlift being called “sumo”. When performing it, the athlete is like a sumo wrestler who is preparing to throw.

If you imagine a big Japanese wrestler, he not only goes out to fight, but demonstrates his determination to his opponent through a pose that involves wide stance of his legs. This pose distinguishes the sumo deadlift from the classic version. The feet are not only placed wider than the level of the shoulder girdle, but the hips are also turned outward. This position, similar to that of a sumo wrestler, is the starting point for the deadlift.

Proper Deadlift Technique

This traction option is not typical. It can rarely be observed performed by athletes training in gym. There are fitness centers where no one practices deadlifts of any variation. For those who make the classic version, which has already become familiar, making sumo will not be a problem.

Something to remember

Changing the position of your feet changes the muscle groups involved. The unusual position requires caution with the weights being lifted. Those who are doing this version of the deadlift for the first time should not use the usual weight. It is better to lighten the load to feel the reaction of your own body.

Next, having unloaded the bar, they stand in front of the barbell. Feet are placed shoulder-width apart. This may cause some feeling of tightness and tightness in the inner thighs. Therefore, if you have not done a warm-up, it is better to warm up a little first. You can do several squats from this position. This engages those muscles that will be worked out in the future.

Performance

When the position is accepted, the warm-up is completed, proceed to the exercise:

Take hold of the barbell, keeping your back straight and level. To grasp the bar, bend at the waist. The grip is similar to the classic version, when the hands are approximately the same width as the shoulders. There are no strict requirements for grip. A wide variety of variations can be used. It all depends on preference and your own convenience. Use an underhand grip, an overhand grip, or a different grip. Experimentation is acceptable.
They lower, slightly bending the body. Since the legs are set wide, the thighs are almost parallel to the surface of the floor. It is imperative to ensure that your back is completely straight, rib cage, like the gaze, is directed forward. Most of the weight lifted is in the back of the legs. Straighten with an explosive, sharp movement carried out by pushing off the legs. The bottom line is that the athlete only holds on to the bar, and the projectile is pushed out solely by the lower part of the body.

At the moment when the bar crosses the knees, the pelvis is pushed forward, the shoulder blades are brought together. Thanks to this movement, shoulder girdle becomes more elastic. To increase the load and use the shoulders to the maximum, they linger at this point, keeping the shoulder blades retracted, and only then return to the starting position. You always need to control the position of your torso while lowering the projectile. When the bar is down again, it is raised and everything is repeated from the very beginning.

Why do sumo deadlifts?

The similarity of the technique with the classic deadlift raises a logical question: why do sumo if both options are practically no different. There is a difference between them, and it lies in the position of the legs.

Increasing the distance between the feet causes the projectile to rise to a much smaller height. Turning your hips outward allows you to work the tendons under your knees well. A narrower stance causes the weight to be applied evenly to your calves, glutes, quads, and thighs. The wide position, on the contrary, loads the hamstrings. This makes the sumo deadlift one of the best exercises to study this area.

The posterior muscle groups of the thighs are also involved in the work, but they are worked somewhat differently than in other exercises where the lower part of the body is involved. When you are in a stance that is designed to load the hamstrings, you should assume that the muscles are working in a corresponding way. The load is given to both the internal area and the biceps. Therefore, performing this variation of the deadlift helps to engage the muscles throughout the entire leg, not just the muscles under the buttocks.

By strengthening your inner thighs, other exercises that target your lower body become much easier.

What muscles work in the sumo deadlift?

You should not give up traditional deadlifts. It is the best exercise aimed at working all the muscle groups of the back of the body. It is also impossible to remove the classic version completely and replace it with another variation. This also applies to sumo. It is best to include it additionally in the training program, since this deadlift also uses the muscles of the back of the body, but in a slightly different way, which leads to muscle tone.

Deadlift sumo targets the glutes and hamstrings. They receive much more load than with the classic performance of this exercise, that is, with a narrow position of the feet. This is especially true for tendons. At the same time, abductor muscle groups are also involved. In addition, the quadriceps also work. How much they are loaded depends on the width of the legs. At the same time, the forearms are also more tense, since the barbell is held with the hands.

The secondary muscles are almost all dorsal. At the top point, bringing the shoulder blades together, the athlete loads and, therefore, works the trapezius. The stabilizing muscles for this deadlift variation are the abdominals, rhomboids, and hip flexors.

Who should do sumo deadlifts?

Everyone is recommended to try sumo. However, given that in gym It is impossible to spend the whole day honing one or another version of the deadlift; the exercise should either be added to the main program, or performed once every few weeks instead of the classic one, so that the muscles of the lower body do not have time to adapt to the same load and monotonous movements.

The peculiarity of sumo is that it puts much less stress on the spinal region and lower area backs. Therefore, for those who have suffered an injury or experience pain in this part of the body, this version of the deadlift allows you to train without undue stress on this area, which is an undeniable advantage and reduces the risks.

Sample training program

Most weight lifting exercises involve training process either for the purpose of gaining additional volume, or to increase strength indicators. Beginners should not jump straight into heavy weight. You should start small. Even experienced lifters are also not recommended to lift the usual weight, since changing emphasis requires adaptation.

If your goal is strength, do 3 sets of 4 reps. This is due to the fact that sumo is not the only pulling exercise, so there is no particular point in striving to give it your all. If the deadlift is done last during training, then you can perform four approaches, but for the final one, take lighter weights and bring it up to twelve repetitions. This loads the muscles to capacity and allows you to completely burn all the remaining energy during the workout.

Those who want to increase muscle size, but not increase strength, should do from eight to twelve repetitions. When the maximum number of repetitions is given without any difficulty, then the weight lifted should be increased. In this case, the number of repetitions is reduced to nine to ten. You need to do three approaches. The sumo deadlift brings maximum benefit only when, after the last repetition, you no longer have the strength to lift the apparatus again. Otherwise, either the weights are too light or the number of repetitions needs to be increased.

Summarizing

Of the traction exercises, the deadlift is one of the best, since it engages the muscle groups of the posterior torso almost completely. The classic variation must be present in the training program of every lifter, but sumo should also have some place in it.

Unlike traditional deadlifts, sumo does a great job of working the glutes and hamstrings, but from a different angle. This option allows you to do deadlifts even for those who have avoided this exercise due to injury or back pain. It is included in the general training program or periodically replaced with sumo deadlifts to shock the muscles.

This deadlift variation should not be neglected. It allows you to diversify your training and must be constantly or periodically included in the program if you want to get the maximum benefit from the time devoted to physical activity.

Deadlift is one of the most important and effective exercises. It can help achieve a variety of sports goals, it all depends on how exactly you do this exercise.

Know! If you don't have any of the deadlift variations in your training program, you're robbing yourself. After all, by including traction in your workouts, you could achieve significantly greater results!

From this article you will learn:

What muscles work when performing a deadlift?
What is the secret to the effectiveness of the exercise?
What types of deadlift are there, what is the difference?
How to maximize the emphasis on the muscles of the buttocks and the back of the thigh when performing an exercise?
How to properly perform each deadlift variation?
How to avoid getting injured?

Her Majesty, deadlift!

The deadlift is rightfully considered the queen of them all. strength exercises. It allows the athlete to solve many problems at once:

Helps increase muscle mass;
Focus on the development of specific muscle groups (for example, buttocks);
Significantly increase your physical strength.

The deadlift is truly a very effective and indispensable exercise. can be replaced with a leg press, a bench press with a dumbbell press or.... But an exercise that would affect the body like a deadlift and would involve the same huge array of muscles simply does not exist.

Doing this heavy exercise how deadlift provokes a powerful release of anabolic hormones into the blood.

Of course, in such a complex exercise there are a number of nuances that you need to be aware of and that need to be observed. Deadlift is a demanding young lady that requires a serious approach, a quality warm-up, and compliance with a number of rules when performing the exercise. This is not to mention that there are several variations of the exercises, and they all have completely different effects on your body. The position of the legs, the apparatus with which the exercise is performed, the working weight - all this plays a huge role and this will definitely be discussed in a little more detail.

What muscle groups are involved?

Deadlift requires the involvement of a huge number of muscle groups. This is the only exercise that fully loads the leg muscles and backs at the same time, as well as a huge number of small muscle groups that act as stabilizers.

By doing different variations of the deadlift (we'll talk about them a little later), you can shift the emphasis to specific muscle groups. Let's say the classic version of the deadlift maximally loads the entire body, while the Romanian deadlift (a straight-legged version of the deadlift) primarily targets the gluteal muscles and hamstrings.

Below is a short list of muscle groups that are “switched on” during the deadlift.

Muscles involved in movement:

Gluteal muscles;
Large round muscles backs;
Latissimus muscles;
Posterior thigh;
Trapezius muscles;
Rhomboid muscles;
Spinal extensor muscles;
As well as a number of other small muscle groups, including the rectus abdominis muscle, etc.

All these MGs actively participate in the movement and receive a good workout.

In the video we talk about the technique of performing deadlifts, what errors can occur when performing them, and about the working muscles.

Types of deadlifts, technique

Classic

The position when performing a classic deadlift looks like this: feet shoulder-width apart, grip wider than shoulder-width apart, the bar touches the shins at the start and seems to “slide” along the thighs during the lift.

In the classic version, the main work is done by the back muscles, the legs only help in the initial stage to lift the barbell from the floor.

And now about how to correctly perform the classic version of the deadlift.

Exercise technique:

Stand in front of the barbell so that the bar is centered on your feet and touching your shins.
The width of your feet is shoulder width or slightly narrower. The feet can be slightly turned outward.
The feet should be firmly planted on the floor with their entire surface, and you should not lift off your heels or toes.
Grab the bar so that the distance from each hand to the plates is the same on both sides. The classic grip width is slightly wider than shoulder width.
Squat as low as possible and straighten your back completely. It will be ideal if you get a arch in your back.
Pull your shoulders back, squeeze your shoulder blades together. The head looks straight, do not tilt it down!
In this position (head straight, back straight, feet firmly on the floor, grip powerful), begin to rise from the squat, while maintaining the position of your back!

The back should be as straight as possible throughout the entire movement. Failure to do so may result in injury.

As you lift, the bar should literally slide over your shins and thighs.
In the final phase of the lift, straighten up completely and move your pelvis slightly forward. The bar is still in contact with the body. Stay in this position for a bit, then begin to lower the bar.
The process of lowering the barbell completely repeats the process of lifting it, but only in reverse order! Never throw the barbell on the floor. Lower yourself slowly while maintaining correct position bodies.
Repeat the movement again.

"Sumo"

In common parlance this version of the deadlift is called “Sumo”. Due to the wide stance of the legs, the stance really resembles the main position of sumo wrestlers before a fight.

The position of the legs is as wide as possible, the feet are a couple of millimeters from the plates and turned to the side, the grip is located as if “between the legs.”

This position of the legs must be maintained throughout the entire movement. The back should also remain as straight as possible.

The sumo deadlift maximally loads the muscles of the inner and back of the thigh, forcing the deepest muscles to work.

The sumo row primarily loads the leg muscles, the back is minimally involved. It can be said that This exercise is an analogue of squats with very wide legs.

The technique for performing the Sumo deadlift is completely identical to the classic version. The only difference is the width of the legs and the degree of rotation of the feet.

The rest of the rules remain the same: straight back throughout the entire movement, head looking ahead, lowering smoothly.

It is worth saying that Sumo deadlifts are often performed with different grips. This is a grip in which one palm grips the bar, palm up, and the other, palm down. This helps you hold the heavy barbell as tightly as possible. On small scales this grip makes no sense.

Romanian deadlift

This deadlift variation is designed for maximum muscle development. back surface thighs and gluteal muscles. It's safe to say that The Romanian deadlift is one of the best glute exercises. But! It is very important to do it correctly. The technique is very simple at first glance, but there are pitfalls.

Although one of the names of the Romanian deadlift sounds like “straight-legged deadlift,” the legs are still not straight during the exercise. Throughout the entire movement you should maintain a slight bend in the knee joint.

It is worth saying that since this exercise is designed specifically for the development of the back of the thigh and gluteal muscles, the weights in this exercise will be significantly less.

Don’t chase weight, monitor the quality of your technique, concentrate on the sensations in your muscles!

So, the technique for performing the exercise:

Take your starting position. Take a barbell/dumbbells, slightly bend your knees, keep your spine straight. Tilt your body slightly forward.
Start moving your pelvis back. Only the basin! At the same time, the bar falls down parallel to your legs, without moving forward! The legs remain slightly bent at the knees. Feel the muscles in your hamstrings and glutes stretch. At the end point, your legs may even shake slightly - this is a good sign, which indicates that you are performing the movement precisely due to the muscles of the back of the thigh and buttocks.
The end point of the movement is the bar at knee level, or slightly lower. It all depends on the flexibility of your lower back, if you can lower the bar to the very bottom, while your back will be perfectly straight - do so! Only do not place the barbell on the floor, you must constantly maintain tension in the hamstrings!
Start moving back. Go up in exactly the same way you went down. At the top point of the movement, do not straighten your legs - constantly maintain tension.
Repeat the movement.

Deadlift with dumbbells

Deadlifts can also be performed with dumbbells instead of a barbell. The type of equipment you work with will not fundamentally affect the work of the muscles of your body, but it may affect the ease of performing the exercise.

With dumbbells you can perform any version of deadlift - “classic”, “sumo”, “Romanian” deadlift. There will be no differences in technology.

Deadlifts with dumbbells are most often performed by beginners. who have just begun to master the exercise. The fact is that hands with dumbbells can be placed on the sides of the body, so that the load will be distributed more evenly and it will be easier to maintain balance. By the way, you can hold dumbbells either in front of you (like a barbell) or from the side.

Another advantage of performing the exercise is that you can go lower by performing deadlifts with straight legs. But! Only if flexibility allows. You should lower yourself exactly to the point until your back begins to round.

The benefits of exercise for girls

For some unknown reason, many people associate deadlifts with male exercises. This is completely wrong!

A variation of the deadlift with dumbbells (whether classic or even sumo), as well as the Romanian deadlift, is a great exercise for women! The latter, by the way, is one of the best exercises for developing the hamstrings and gluteal muscles. Therefore, girls, if you don’t already have this in your arsenal magic exercise- quickly include it in the program, and you are guaranteed to see results!

Contraindications, how to avoid injuries

For some reason it is believed that Deadlift is an extremely traumatic exercise.

Well, firstly, any exercise can be very dangerous if you do it incorrectly and forget about a good warm-up. And the deadlift is far from the leader here.

Secondly, injuries occur when working with maximum or submaximal weights, which is typical for athletes involved in powerlifting. If you do not work with huge weights, warm up well before the approach, follow the technique of performing the exercise, the chance of injury is ridiculously small.

That's all! If you are not yet doing deadlifts, immediately choose the option that is most suitable for you and include the exercise in your training program. Don’t forget to warm up, do the exercise well, and the results will not be long in coming!

The deadlift is a common exercise in the gym and is considered a compound exercise because of the challenge it provides. to all muscles of the body(about 95%). Despite the fact that all groups participate in the exercise, the muscles of the legs and abdomen are especially heavily stressed.

What muscles work during the exercise?

As with any exercise, when performing this exercise, you should carefully follow the execution technique. Only if this condition is met will the body work correctly and the exercise will be beneficial. Otherwise, it will only injure you.

When deadlifting, several muscle groups work at once:

In addition to these groups, the arm muscles also work, because they are responsible for lifting and holding the projectile. But they don’t grow from this exercise, they just get a little load and stretching. Exists several types deadlift, each of which has a special effect on the athlete’s body.

Classic deadlift

In the classic version, the exercise is performed quite simply:

With this technique groups involved erector muscles, gluteal muscles, latissimus muscles, as well as quadriceps and hamstrings.

Romanian deadlift

This exercise differs from the classic exercise:

distance between legs– it is smaller, so place your feet not shoulder-width apart, but slightly narrower;
No need squat deeply;
pelvis should be given back more
legs do not bend.

This exercise works the gluteal group, hamstrings and lumbar region.

Sumo deadlift

The main difference from the classic version is foot stance: they are positioned a little wider, and the hands remain in the same positions. You should first work with small weights before taking your usual weight. The technique is as follows:

Legs are positioned as wide as possible, and the toes are turned to the sides by 45-60 degrees. Hands hold the barbell shoulder-width apart, with your back straight;
bending over to the bar, the back does not bend, and the knees are turned as far as possible to the sides;
Doing inhale, lift the barbell, exhaling– lower;
The bar should be held as much as possible close to feet.

You should not round your back while bending and straightening, and you should hold your breath when moving the barbell up and down. With this exercise, the hips, namely their biceps, are especially effectively worked out. The inner thighs are also well worked out, but the spinal erectors are almost not involved in the work.

Dumbbell rows

Deadlifts can also be performed with dumbbells; this is usually done by beginners or athletes after an injury, since light weight cannot cause injury. This deadlift can be performed using the classic method, the Romanian method, or the sumo method. In this case, different groups will be worked on:

extensors backs and lumbar departments are under maximum load. Participate trapezius muscles together with the lats;
work quadriceps(at Romanian craving- minimal), hamstrings, gluteus maximus (especially in Romanian deadlifts);
get a load forearm muscles.

In addition to these main muscle groups, others work, but much less, because their work is to help the main working groups and stabilize the core.

Undoubtedly deadlift with barbell- This is the most effective basic exercise for increasing muscle mass and strength. Just like the barbell squat, the deadlift works almost every muscle in our body, which is what produces such an amazing anabolic response. However, despite the benefits of deadlifts, not everyone loves this exercise for fear of injuring their back. However, subject to correct technique execution, deadlifts will not only not harm your back, but will also speed up recovery and improve your posture. How to do a deadlift correctly and what muscles work when performing this exercise? Read more about this.

Barbell deadlift: what muscles work?

When performing a deadlift with a barbell, almost all muscle groups work. However, the main load falls on the quadriceps muscles of the thigh (quadriceps), biceps muscles hips, gluteus maximus, spinal extensors, trapezius and rhomboid back muscles. In addition, deadlifts are a great workout for your muscles. abdominals and forearms. As you can see, during the deadlift, almost all the muscles in our body work. This is why deadlifts are the best exercises for increasing muscle mass and strength. You can clearly see which muscles work when performing a deadlift in the figure.

How to do deadlifts correctly. Technique for performing classic deadlifts:

Place the barbell on the platform. Then move to the middle of the bar and place your feet at shoulder width or slightly narrower. Turn your socks slightly to the sides. The barbell should be as close to your feet as possible.
Bend at the waist and move your pelvis back, lower yourself into a squat position. Grasp the barbell with a grip slightly wider than shoulder width. Take a deep breath and tense all the muscles in your body.
With concentrated effort of the leg muscles, lift the barbell off the floor and lift it to knee level, while exhaling. Then pull the barbell using your back muscles until you are completely straight. At the top point of the amplitude, take a short pause.
Slowly lower the bar along the same path along the body to the starting position, while inhaling. Do the required number of repetitions and approaches.

Before you begin this exercise, be sure to warm up thoroughly. It will help warm up and prepare all muscles and joints for intense work. It is correct to do deadlifts starting with light weights and gradually increasing the weight on the bar.
The wider the position of the legs, the shorter the amplitude. Personally, I am a supporter of performing the classic deadlift, when the feet are shoulder-width apart or slightly narrower, with an average grip.
Do not try to pull the weight with your hands, otherwise you risk injuring your biceps. Hold the barbell with straight, outstretched arms and pull only using the muscles of your legs, buttocks and back.
Don't round your back while doing deadlifts. If you cannot keep your back straight, then the weight of the barbell is too heavy for you. Drop a few plates and continue with the exercise.
When working with large scales Be sure to use an athletic belt to prevent lower back injuries. It has been proven that using a belt not only reduces the risk of injury, but also increases strength by about 10%.
Perform deadlifts at the beginning of your back workout, when you are fresh and energized. To work out the muscles well, 3-4 working approaches of 6-10 repetitions are enough. When working on strength, I recommend performing 5 sets of 3-5 repetitions.
To support heavy weights, use wrist straps or a different grip.

Now you know how to do a deadlift with a barbell correctly and what muscles work when doing it the most powerful exercise to increase muscle mass and strength.

Many trainers confirm that the deadlift is deservedly included in the list of the best exercises for developing muscle mass and strength. It is important to note that you can count on results only if correct execution exercises taking into account all the nuances.

What is a deadlift?

For those who want to work out their body quickly and effectively, it is recommended to include in the training basic exercises, which involve many muscles in the work. These include deadlifts, which should be included in the training of people who want to lose weight and work out. muscle corset. The deadlift is an exercise that is performed using a barbell or dumbbells. To minimize the risk of injury, you can use wrist straps that secure the barbell in your hands.

What does a deadlift do?

The popularity and effectiveness of this exercise is due to the fact that it perfectly stimulates muscle growth. During training, the following muscles are most involved in work:

Back. The main load is concentrated on the lower back, which works for flexion/extension. The latissimus dorsi muscles are also developing.
Legs and buttocks. For those who are interested in what the deadlift is for, you need to know that it perfectly works on the most problem areas on the human body, and this is important for women.
Forearms and hands. Needed to hold the barbell.
Press. Important for stabilizing the body in order to maintain the correct position.
Trapezius and inner thighs.

Deadlift – pros and cons

Each exercise has its own positive sides, but in some cases they cause harm, it helps to understand whether it is worth attention or not. Let's start with what deadlift gives, that is, what advantages it has:

A basic exercise that helps develop several large muscle groups.
Significantly increases a person's strength, which allows him to perform other exercises with heavy weights.
Deadlifting helps remove cellulite from the thighs and buttocks, giving them a good shape.
For minor back problems, you can cope with the pain.
Increases body endurance.
Helps strengthen joints, the main thing is to perform the exercise correctly.
Has a positive effect on the condition of the heart, blood vessels and respiratory system.

It is important to know why the deadlift is dangerous because it is one of the exercises that often causes injuries, mainly related to the spine. To avoid this, you must follow the execution technique and monitor the position of your back, which should be straight with a slight arch in the lower back.

Deadlift - technique

Regardless of the type of traction chosen, a number of important technical points must be taken into account.

Place your feet so that your toes are on the same straight line, since asymmetry is unacceptable.
Start practicing with light weight to hone your technique.
When performing all types of deadlifts, you should not lift your heels off the floor. It is recommended to wear shoes with thin and even soles.
To protect your knees from chafing, use bandages.

Classic deadlift

The classic version of the exercise is used more often. You should definitely start training with a warm-up, focusing on the lower back and knees. The first set should be done without weights to warm up the muscles. To understand how to do a deadlift correctly, it is important to pay special attention to the starting position.

Place the barbell on the floor and stand next to it so that your feet are under the bar, that is, it should pass through their center.
The distance between your legs should be natural and comfortable. Turn your socks slightly to the sides.
Grab the bar with a regular grip, placing it at a distance slightly wider than shoulder-width apart. If you prefer to work with a heavy load, then use a mixed grip.
Bend your knees as you squat so your shins lightly touch the bar. Your thighs should be almost parallel to the floor.
During the entire exercise, you need to look forward, otherwise there is a risk of losing your balance.
Keep your back straight, because if you round it, you can get injured. The arch in the lower back should be slight.

After all points of the starting position have been completed, you can proceed to the exercise. To understand how to do a deadlift, it is important to go through several important steps.

You cannot jerk the barbell up and you do not need to pull it. The lift should be natural.
Start the upward movement from your head, and then straighten your knees as you rise.
When the bar reaches your knees, you need to push your hips forward.
There is no need to try to fully straighten your knees. Lower yourself down, pointing your pelvis back, as if you were trying to push away a door with your buttocks.
The movement of the bar must occur along one trajectory.

Classic deadlift

Romanian deadlift

This option is considered lightweight, so it is more often chosen by the fairer sex. Romanian barbell deadlift compared to classic version, loads the buttocks and thighs to a greater extent, but the back muscles are minimally involved. This version of the exercise is performed with straight legs, or you can bend your knees quite a bit. The bar is lowered to the midline of the shin. Romanian deadlift for weight loss and muscle development is performed according to the following scheme:

How to take the starting position is described above. The bar should be held with your palms facing down. The distance between your hands should be slightly less than shoulder width.
Exhaling, lift the barbell, and this should be done slowly without jerking.
Straighten your torso, moving your pelvis forward. Finally, exhale.
Lower yourself down again, pushing your pelvis back.

Romanian deadlift

Deadlift on straight legs

This is the most difficult version of the presented exercise, which is also called deadlift. During training, many muscles are involved in the work, but the main load is received by the hamstrings and buttocks. Deadlift exercises on straight legs are included in the training program of people who play sports where it is important to run and jump well.

Take the starting position described above in the description of the classic deadlift technique.
Inhaling, lower the barbell down, keeping your legs straight. Don't forget about the arch in your lower back.
Return to IP as you exhale.

Deadlift on straight legs

Sumo deadlift

The presented version of the exercise was invented by powerlifters and is practically not used in other sports areas. The sumo-style deadlift is distinguished by the positioning of the legs, the width between which is greater than the shoulders. Thanks to this, the hips and buttocks work more. When performed correctly, you can remove some of the load from your back, which goes to your legs. The greatest tension is felt on inner surface hips. The sumo deadlift is performed according to the following scheme:

Place your feet wider than your shoulders so that your feet are near the plates. Turn your socks out to the sides. Bend your legs and grab the bar. Bend over so that your hands are between your legs and your shoulders are over the bar and slightly relaxed.
Bend at the waist and, inhaling, begin to lift the barbell.
When it is above your knees, push your pelvis forward, stopping the movement. At the same time, your knees should straighten. One more point - the shoulder blades should be brought together.
Lower yourself down, starting with your pelvis moving backwards, and then bend your knees as you lower the bar.

Sumo deadlift

Deadlift in Smith

A significant advantage of the Smith machine is that the bar moves only along one trajectory, so skewing or displacement of the projectile can be avoided. Since the stabilizer muscles are not involved in the work, the load goes to the hips, buttocks and back. Performing a Smith deadlift is similar to the options discussed above.

To begin, adjust the height of the bar so that it rests midway through your thighs. Hold the barbell with a pronated grip so that the distance between your hands is the same as shoulder width. Your arms should be straight and your knees slightly bent.
Exhaling, bend, moving your pelvis back and lowering the barbell down. Don't forget about your back, which should be straight.
By tensing your hips and buttocks, inhaling, return to IP.

Deadlift in Smith

Deadlift with dumbbells

Another option effective exercise, but instead of a barbell, dumbbells are used here. The diagram regarding how the deadlift is done is almost identical to the classic version.

Hold dumbbells at arm's length on the front of your thighs with your palms facing down. The remaining nuances of the initial position are described above.
As you inhale, bend down, pushing your hips back and lowering the dumbbells down. Your arms should be straight and your back should be straight.
Exhaling, return to IP.

Deadlift with dumbbells

Deadlift - sets and reps

The method of execution directly depends on the goal of the training. More often, the deadlift exercise for women is used for weight loss, muscle growth, and endurance. For those who want to improve their body and physical indicators, the following scheme is recommended:

approach No. 1 – 5 repetitions without pancakes;
approach No. 2 – 5 times with 50% of the maximum load;
approach No. 3 – 3 times with 75%;
approach No. 4 – 2 times with 90%;
the main approach is up to 10 times with working weight.

Deadlift - contraindications

Before performing any exercises, be aware that in some situations physical exercise are prohibited.

Deadlifts for girls are contraindicated if they have problems with the musculoskeletal system.
Training is prohibited for people with curvatures, hernias and other problems with the spine.
Contraindications include diseases of the joints of the hands, elbows and shoulders.
Strength exercises are prohibited for hypertensive patients and those with diseases of the cardiovascular system.