Deadlift from stands. Deadlift from plinths
Table 4
| MUSCLES: | PREFERRED EXERCISES: |
| gluteus maximus /ND/ gluteus medius /VD/ | bench press with two legs, deep squats |
| biceps femoris / biceps femoris /; /ND/ | bending the legs, lying on a special device; lying leg press; deep squats |
| quadriceps /ND/ | lying leg press; deep squats; leg straightening while lying or sitting on a special device |
| a group of back straighteners / erectors of the spine /; /ND/ | deadlift with straightened legs; forward bends with a barbell on the back; straightening the body, lying with the hips across the high bench |
| group deep muscles spine / VD / | straightening the body, lying with the hips through a high bench; torso forward and sideways; twisting of the torso |
| broadest back / VD / | thrust to the belt on a horizontal block; pull on the T-bar; thrust standing in an inclination "on horseback" at one end of the neck; bent over dumbbell row |
| trapezoidal /VD and C/ | shoulder lifts with barbell in lowered hands |
| rhomboid /VD and C/ | same exercises plus bent over rows |
| muscle group shoulder girdle/WITH/ | see squat exercises |
| group of flexors of the hand and fingers /C/ | work on the brush strengthener; squeezing a rubber ball; bending the arms at the wrists with the grip of the barbell top and bottom; forearms on thighs |
ND - direct movers;
VD - auxiliary propulsion;
C - stabilizers. /3/
Group 5
1. Deadlift - competitive (classic).
The exercise must comply with all norms and requirements of international competition rules. It is performed in two ways, in the style of "weightlifting" /See. photo 51 / and in the style of "sumo" /See. photo 52/, as well as with intermediate options.
Group 6
2. Deadlift standing on a stand, stand 10-15cm high. /Sm. photos 53 and 54/
Lifting the bar should be performed by the muscles - extensors of the legs, hip joints, torso ( gluteal muscles and muscles rear surface hips). Then the extensors of the legs and torso are simultaneously involved in the rise.
When performing thrust from the stand, the path of the bar lengthens, the load on the muscles - the extensors of the legs and torso increases. The exercise helps to increase the strength of the lift-off phase of the bar from the platform. It is recommended to spread the legs to the width that the athlete uses in competition. It is not recommended to use this exercise in training beginners and sportsmen, because the starting position here is different, which can lead to the consolidation of the wrong skill.
4. Thrust to the knees with a stop - and. p. from the platform, the neck rises to the level of the knees, stop 3-5 seconds. The exercise complicates the previous exercise (see exercise 3)
5. Knee deadlift + competition deadlift. The exercise is aimed at improving the technique of competitive thrust. Promotes the development of the strength of the extensor muscles of the legs and torso, trapezius muscles.
6. Deadlift from the platform, with two stops (at the knees and above the knees).
7. Traction from the platform, with a slow lowering to the platform.
8. Deadlift from the platform + draft from the hang below the knees. The exercise contributes to the improvement of the technique of traction, the development of the strength of the extensors of the legs and torso, the development of speed in the final part of the traction.
| 9. Thrust from plinths, and. n. - the neck is located below the knees. /Cm. photo 56/ This exercise develops the strength of the extensors of the legs and torso, the trapezius muscles. Helps to work out the technique of performing the second phase of thrust. |  |
| photo 56 | |
| 10. Traction in the simulator "pyramid" from the level of the knees - I.p. bar at knee level. /Cm. photo 57/ This exercise helps to work out the second part of the deadlift. The simulator "pyramid" allows the athlete to learn and work out the technique of traction in any phase. |  |
| photo 57 | |
| Exercise demonstrates 6-time world champion K. Pavlov. | |
| 10. Thrust from plinths, and. n. - the bar is located above the knees. /Sm. photo 58/ The exercise is aimed at working out the final part of the thrust. Recommended to be done with maximum weights, from 90 to 120 percent. The high position of the bar at the start (on the plinths) makes it possible to focus on the development of a powerful effort in the final part of the thrust |  |
| photo 58. | |
| 11. Thrust from the "rib" - sp. a barbell rests on a narrow plinth in the middle of the neck. Grip wide (jerk) / See. photo 59/. Straightening the body should be as fast as possible, lowering the barbell to the plinth, as slow as possible. When lowering the bar, the legs are slightly bent at the knees. The exercise effectively pumps the lower back. |  |
| photo 59. | |
Extra load exercises.
Group 9
13. Traction with chains - and. n. a long chain lies on the bushings of the bar, as the barbell is lifted, the weight will increase, along with it, the load on the muscles of the back and legs. The exercise helps to increase the strength of the muscles of the back and legs in the final final part of the thrust. When lifting the neck, the chains rise gradually from the floor, increasing the load, reaching a maximum at the top point. /Cm. photos 61 and 62/
15. Lifting the bar to the chest in a semi-squat from the platform without a squat -ip. feet hip-width apart, bend over, grab the bar with a grip that is comfortable for the athlete, bend your knees to an angle of 90-110 degrees, bend at the waist. The gaze is directed forward and down, the arms are straight, shoulder joints above the neck.
After taking a short breath, unbending the legs and torso, raise the barbell to the chest without squatting. Weightlifting exercise contributes to the development of the muscles of the back and legs. / 2 /
18. Broach up, snatch grip - I.p. feet hip-width apart, toes slightly apart. Bend over, grab the bar wide grip, bend your knees to an angle of 90-110 degrees, bend at the waist, shoulder girdle above the bar, look down and forward. After taking a short breath, raise the barbell to straightened up arms, unbending the legs and torso with the strength of the muscles of the arms. When lifting the bar, the elbows should move straight up. Weightlifting exercise develops the muscles of the legs, back and upper shoulder girdle. /2/
19. Pulling up from a straight rack, jerk grip - sp. feet hip-width apart, toes slightly apart. Bend over, grab the bar with a shoulder-width grip, without bending your knees, bend at the waist, shoulder girdle above the bar, look down and forward. After taking a short breath, raise the barbell on arms straightened upwards, unbending the torso, with the strength of the muscles of the arms. Weightlifting exercise develops the muscles of the back and upper shoulder girdle. /2/
20. Traction of the block to the stomach while sitting. Exercise has a complex effect on the muscles of the back: it thickens the latissimus dorsi, raises the tone of the trapezius muscles and extensor muscles. Indirect load is experienced by biceps and forearms. /1/.
Exercises for the muscles of the back.
Group 10
21. Tilts with a barbell on the shoulders - I.p. standing on legs slightly bent at the knees. Lean slowly, straighten your back, try to quickly.
The exercise affects the extensors of the body and indirectly on the biceps of the hips and buttocks, strengthens the back muscles well and develops their strength.
22. Tilts with a barbell on the shoulders while standing on straight legs - I.p. legs straight at the width of the pelvis. Performed at a slow pace.
Exercise affects the development of the longitudinal muscles of the back. A sharp forward lean with a bar behind the head is dangerous, as the athlete can stretch the intervertebral ligaments.
24. Extension (hyperextension) of the trunk - I.p. without weight/See photo 66/i with weight (bar, barbell, disk, etc.) behind the head. /Cm. Photo 67/ This exercise develops the extensors of the trunk and spine. The muscles of the back of the thighs experience great tension. Indirect load falls on the buttocks.
25. Extension, "hyperextensions" of the trunk with weights in straight arms-And. n. in lowered hands, the athlete holds a weight of 9 griffin, a barbell, a disk, a weight, etc.) / See. photo 68/. Exercise develops the extensors of the trunk and spine. 26. Tilts standing on plinths - sp. feet shoulder-width apart, weights (weights, discs, etc.) in straight arms, forward bends. The exercise is performed with a flat back.
27. Bent over + squats - the position of the bar and the placement of the legs is the same as in squats.
On the count of times- tilt forward, to the level of the horizontal.
On the count of two- from a forward leaning position - sit down, while the shoulders and the bar remain motionless, and the pelvis drops to the lowest point.
On the count of three- from the squat position, again come to the forward tilt position.
On the count of four- straighten your back to the starting position.
Exercises for the abdominal muscles.
Group 11
27. Press on the "goat" (or on the "Roman chair" - i.p. sitting on the "goat", the feet are fixed in gymnastic wall, back bends, with weights on the chest or behind the head. Exercise affects the rectus abdominis muscles, in particular, on upper area. If lifts are combined with active rotations of the body, then the intercostal muscles will also be under load. /2/
| Press on an inclined board upside down. /Cm. photo 69/ Exercise strongly affects the lower part of the muscles abdominals. By changing the height of the bench, the angle at which the exercise is performed changes, and therefore the degree of load on the abdominal muscles changes. |  |
| photo 69. | |
| Press in the machine. /Cm. Photo 70/ This exercise works on the abdominal muscles. For athletes who have difficulty lifting straight legs, we recommend performing exercises with bent legs in my knees. |  |
| photo 70. |
| 1. Vorobyov A.N. | Weightlifting. FIS. Moscow. 1972 p.122-133 |
| 2. Vorobyov A.N. | Weightlifting. FIS. Moscow. 1981 p. 85-95 |
| 3. Vorobyov A.N. | Weightlifting. FIS. Moscow. 1988 p. 82-88 |
| 4. Jackson Larry | Don't break your back. "IronMan", March 1982 |
| 5. Joe Weider | This is how "Stars" train. Weider sport. Moscow 1994. pp. 71, 117, 118. |
| 6. Zale Norman | Correct and wrong execution. "IronMan", November 1981 |
| 7. Koan Edward | Add 30 pounds to your deadlift! "Muscle and Fitness", July 1986 |
| 8. Laputin N.P. | Special exercises weightlifter. FIS. Moscow. 1973 p.59,60,74. |
| 9. Ostapenko L.A. | Powerlifting. "Muscles - how their volume and strength grow." Zh-l "Theory and practice of bodybuilding". No. 5 1994 p.37 |
| 10. Pasanella David | 850 lb deadlift record. "Muscle & Fitness", June 1989 |
| 11. Pat Payne | Deadlift- your main trump card. World of Power. №2 2000 |
| 12. Rossiglion Jay | My deadlift program. "Muscle & Fitness", November 1987 |
| 13. Snitkin Carlton | Deadlift program. "Muscle & Fitness", February 1986 |
| 14. Philip L.. | Some principles of training in power triathlon. Bratislava. "trainer" №№9,10,11,12, 1974 |
| 15. Anton Michael | Deadlift. "Muscle & Fitness", May 1990 |
| 16. Bruner Timothy | 700-ib Dedlift. "Powerlifting USA", August 1998 |
| 17. Cuntrera Partick | Tom Tinsman. "Powerlifting USA", October 1998 |
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Work in the gym on yourself is not complete without such a basic and effective exercise like a deadlift. By including it in the lesson plan, it is easy to pump various muscles of the body: the muscles of the buttocks, hips, rectus and side press, lower back, arms and shoulders. Most often, the exercise is performed using a barbell, however, dumbbells and kettlebells are also allowed to be used during the training process.
Experts recommend paying attention to the deadlift for those who want to improve their muscles, as well as develop endurance and strength. Its main feature is that it is able to use ¾ of all the muscles of the body. The deadlift in powerlifters, for example, is one of the top three exercises in a competitive program. And bodybuilders include it in training process for general muscle strengthening and development.
Those who first came to the gym should not immediately do a deadlift. This exercise belongs to the category of quite difficult ones, and you should first work on its technique. It is recommended to exclude big weight if a beginner has been in the gym for a short time.
Since the deadlift is an exercise aimed at improving the muscular frame, preliminary preparation is required before its implementation. Beginners should proceed to this action 1-1.5 months after the start of classes. At first, the student must work out the muscles of the lower back on the hyperextension simulator, and also supplement the training with various tilts for the back and squats. Only after such a preparatory stage is the deadlift performed!
For those who train for a short time, it is recommended to lift the bar from the stand. Since beginners (men) at first use small weights, the diameter of the plates in the bar is quite small. Because of this, the neck is located very low. In this case, the stand will help keep your back in correct position, since there will be no need to additionally bend over the equipment.
Deadlift, the execution technique of which implies knowledge of the necessary safety measures, must be carried out competently and gradually. Before lifting the barbell, trainees should pay attention to ensure that their back always remains straight. Bending the spine in the upper or lower part, it is easy to get injured, so you must strictly adhere to the rules for performing this exercise and do everything right.
Varieties of techniques
There are several basic technologies by which it is recommended to perform deadlift:
- Classic. Most often it is used to develop the muscles of the back. It effectively works on the buttocks, back of the thighs, broadest backs and waist.
- "Sumo". This technique is great for lifting the heaviest weights (most often used by powerlifters). In this exercise, the muscles of the lower back, buttocks, as well as the inner surface of the thighs are most involved.
- Using the Smith machine. Equipment of this type is great for beginners and for people with back pain. With this technique, the load is minimal (which explains its safety). However, the benefit for working out the relief of the muscles will be the least noticeable.
- Deadlift with stops. In this technique, the bar is mounted either on stops in the frame, or on plinths. A person does an exercise using either the back muscles (as in the classical technique) or the leg muscles (as in the Sumo technique). Each time the bar should be lowered onto a special stand (plinth).
- Romanian. The load is distributed on the back of the thighs and the muscles of the buttocks. The bar with the weight is lowered and raised to the level of the shins. The first and last repetition should be performed according to the classical technique.
Classic exercises
Before doing the exercise, you should thoroughly warm up the ankle, knee and hip joints. At the beginning, the legs must be placed shoulder-width apart and the socks slightly turned to the sides. The bar with weight must be on the floor parallel to the center of the feet.
When tilting behind the bar, it is recommended to ensure that there is no deflection in the lumbar region. Next, you need to pick up the neck (hands must be at a level of 40-60 cm opposite each other). In order to do a barbell lift with weight, the knees must be bent, the chest is pushed forward, the pelvis is pulled back. It is recommended to bend the lower back a little in the lower part.
When lifting, the weight of the bar should not be transferred to the toes. The bar is held as close to the surface of the legs as possible. When lifting the bar, the chest is pushed forward, and the person must lock in this position for 1-2 seconds. After that (the weight does not need to be transferred to the socks), the equipment falls to the floor.
Those who do not yet know why the deadlift is needed will be surprised to find out all the benefits of doing this exercise. It helps to pump up the muscles of the legs, arms and back, which is why many people include it in their workout plan. To maximize the relief, it is important to perform such an exercise correctly.
It is recommended to do deadlift with a lot of weight no more than 1 time in 10 days. However, practicing proper technique with light weights is allowed with every workout. The muscles of the back are most involved in this exercise. Therefore, they should be given the opportunity to recover (within 10 days) to avoid possible injuries.
In case of pain or discomfort in the back area, it is recommended to exclude deadlift from your workout, giving the muscles a rest for several days. Between sets this exercise it will be useful to do squats, thanks to which the legs will be further strengthened.
The benefits of working with a barbell will be most noticeable if you adhere to the following rules:
- It is necessary to lift the equipment during the exercise evenly and slowly. It is this technique that gives the correct load on the back and arms. Lifting the bar with a jerk can lead to injury.
- When performing the exercise, the back deflection should always be a little "in", and not "out".
- Before deadlift, it is always recommended to warm up the muscles of the body, after which it is necessary to carefully prepare the inventory. Locks on pancakes should always be worn - this measure will protect the practitioner.
- Hands during deadlift should always be dry, otherwise the projectile may slip out. Magnesia and the use of a towel makes it easy to get rid of sweat on the palms.
- If the bar is too heavy, it cannot be lifted, no need to drop it on the floor. Lowering the projectile, even if the execution is difficult, should be done smoothly (or at least you need to hold it with your hands) in order to gradually unload the back muscles and not injure them.
Such an exercise can not only improve the relief of the body, but also improve the state of human health as a whole. By performing deadlifts (with light weights) regularly, it is easy to strengthen the muscular corset of the back, thereby improving posture.
Exercise involves various groups muscles, due to which blood circulation improves in the body, and all recovery processes inside occur much faster.
sticking to correct technique, it is very easy to achieve the desired results and improve your appearance!
Table 4
| MUSCLES: | PREFERRED EXERCISES: |
| gluteus maximus /ND/ gluteus medius /VD/ | bench press with two legs, deep squats |
| biceps femoris / biceps femoris /; /ND/ | bending the legs, lying on a special device; lying leg press; deep squats |
| quadriceps /ND/ | lying leg press; deep squats; leg straightening while lying or sitting on a special device |
| a group of back straighteners / erectors of the spine /; /ND/ | deadlift with straightened legs; forward bends with a barbell on the back; straightening the body, lying with the hips across the high bench |
| a group of deep muscles of the spine / VD / | straightening the body, lying with the hips through a high bench; torso forward and sideways; twisting of the torso |
| broadest back / VD / | thrust to the belt on a horizontal block; pull on the T-bar; thrust standing in an inclination "on horseback" at one end of the bar; bent over dumbbell row |
| trapezoidal /VD and C/ | shoulder lifts with barbell in lowered hands |
| rhomboid /VD and C/ | same exercises plus bent over rows |
| shoulder girdle muscle group /C/ | see squat exercises |
| group of flexors of the hand and fingers /C/ | work on the brush strengthener; squeezing a rubber ball; bending the arms at the wrists with the grip of the barbell top and bottom; forearms on thighs |
- ND - direct movers;
- VD - auxiliary propulsion;
- C - stabilizers. /3/
1. Deadlift - competitive (classic).
The exercise must comply with all norms and requirements of international competition rules. It is performed in two ways, in the style of "weightlifting" /See. photo 51 / and in the style of "sumo" /See. photo 52/, as well as with intermediate options. Group 6
2. Deadlift standing on a stand, stand height 10-15cm. /Sm. photos 53 and 54/
Lifting the bar should be performed by the muscles - extensors of the legs, hip joints, torso (gluteal muscles and muscles of the back of the thighs). Then the extensors of the legs and torso are simultaneously involved in the rise.
 |
|
| photo 53 | photo 54 |
5. Knee deadlift + competition deadlift. The exercise is aimed at improving the technique of competitive thrust. Promotes the development of the strength of the extensor muscles of the legs and torso, trapezius muscles.
6. Deadlift from the platform, with two stops (at the knees and above the knees).
7. Traction from the platform, with a slow lowering to the platform.
8. Deadlift from the platform + draft from the hang below the knees. The exercise contributes to the improvement of the technique of traction, the development of the strength of the extensors of the legs and torso, the development of speed in the final part of the traction.
| 9. Thrust from plinths, and. n. - neck located below the knees./Cm. photo 56/ Exercise builds strength Extensors of the legs and trunk, trapezius muscles. Helps practice the technique of performing the second traction phase. |
 |
| photo 56 | |
| 10. Traction in the simulator "pyramid" from knee level- i.p. bar at level knees. /Cm. Photo 57/ Exercise helps to work out the second part traction. The simulator "pyramid" gives opportunity for the athlete to learn and practice traction technique in any phase. |
 |
| photo 57 | |
| Exercise demonstrates 6-time world champion K. Pavlov. | |
| 10. Thrust from plinths, and. n. - neck located above the knees. /Sm. photo 58/ The exercise is aimed at working out the final part of the pull. Recommended perform with maximum weights, from 90 to 120 percent. High the position of the bar at the start (at plinths) makes it possible focus on development powerful effort in the final part of the thrust |
 |
| photo 58. | |
| 11. Rib pull- i.p. on a narrow plinth the barbell rests in the middle of the neck. grip wide (jerk) / See. photo 59/. The straightening of the body should be as fast as possible, lowering rods per plinth, max. slow. When lowering the bar, legs slightly bent at the knees. Exercise effectively pumps lower back. |
 |
| photo 59. | |
Group 9
13. Traction with chains- And. n. a long chain lies on the bushings of the bar, as the barbell is lifted, the weight will increase, along with it, the load on the muscles of the back and legs. The exercise helps to increase the strength of the muscles of the back and legs in the final final part of the thrust. When lifting the neck, the chains rise gradually from the floor, increasing the load, reaching a maximum at the top point. /Cm. photos 61 and 62/ 15. Lifting the barbell to the chest in a semi-squat from the platform without a squat -
i.p. feet hip-width apart, bend over, grab the bar with a grip that is comfortable for the athlete, bend your knees to an angle of 90-110 degrees, bend at the waist. The gaze is directed forward and down, the arms are straight, the shoulder joints are above the bar.
After taking a short breath, unbending the legs and torso, raise the barbell to the chest without squatting. Weightlifting exercise contributes to the development of the muscles of the back and legs. / 2 /
| 16. Raising the shoulders - "shrugs"- i.p. barbell in lowered hands. /Cm. photo 63/ Exercise has a powerful effect to the trapezius muscles. Executed as with a barbell and with kettlebells and dumbbells. |
 |
| photo 63. | |
| 17. Squat standing on plinths with weight in the hands. "Deep Squat" /Sm. Photo 64/ Exercise promotes strength development in initial phase traction - detach from the platform. It is recommended to set feet to the width of the legs in competitive squat. The back should be flat with a slight forward tilt. |
 |
| photo 64. |
i.p. feet hip-width apart, toes slightly apart. Bend over, grab the bar with a wide grip, bend your knees to an angle of 90-110 degrees, bend at the waist, shoulder girdle above the bar, look down and forward. After taking a short breath, raise the barbell to straightened up arms, unbending the legs and torso with the strength of the muscles of the arms. When lifting the bar, the elbows should move straight up. Weightlifting exercise develops the muscles of the legs, back and upper shoulder girdle. /2/
19. Pulling up from a straight rack, jerk grip -
i.p. feet hip-width apart, toes slightly apart. Bend over, grab the bar with a shoulder-width grip, without bending your knees, bend at the waist, shoulder girdle above the bar, look down and forward. After taking a short breath, raise the barbell on arms straightened upwards, unbending the torso, with the strength of the muscles of the arms. Weightlifting exercise develops the muscles of the back and upper shoulder girdle. /2/
20. Traction of the block to the stomach while sitting. Exercise has a complex effect on the muscles of the back: it thickens the latissimus dorsi, raises the tone of the trapezius muscles and extensor muscles. Indirect load is experienced by biceps and forearms. /1/.
Exercises for the muscles of the back.
Group 10
21. Slopes with a barbell on the shoulders –
i.p. standing on legs slightly bent at the knees. Lean slowly, straighten your back, try to quickly.
The exercise affects the extensors of the body and indirectly on the biceps of the hips and buttocks, strengthens the back muscles well and develops their strength.
22. Tilts with a barbell on the shoulders while standing on straight legs –
i.p. legs straight at the width of the pelvis. Performed at a slow pace.
Exercise affects the development of the longitudinal muscles of the back. A sharp forward lean with a bar behind the head is dangerous, as the athlete can stretch the intervertebral ligaments.
24. Trunk extension (hyperextension) –
i.p. without weight/See photo 66/i with weight (bar, barbell, disk, etc.) behind the head. /Cm. Photo 67/ This exercise develops the extensors of the trunk and spine. The muscles of the back of the thighs experience great tension. Indirect load falls on the buttocks.
 |
 |
 |
| Photo 66 | Photo 67 | Photo 68 |
And. n. in lowered hands, the athlete holds a weight of 9 griffin, a barbell, a disk, a weight, etc.) / See. photo 68/. Exercise develops the extensors of the trunk and spine. 26. Tilts standing on plinths,-
i.p. feet shoulder-width apart, weights (weights, discs, etc.) in straight arms, forward bends. The exercise is performed with a flat back.
27. Inclines + squats- the position of the bar and the placement of the legs is the same as in squats.
On the count of times- tilt forward, to the level of the horizontal.
On the count of two- from a position in an inclination forward - sit down, while the shoulders and the bar remain motionless, and the pelvis drops to the lowest point.
On the count of three- from the squat position, again come to the forward tilt position.
On the count of four- straighten your back to the starting position.
This exercise is recommended by Honored Trainer of Russia G.V. Khodosevich.
Exercises for the abdominal muscles.
Group 11
27. Press on the "goat"(or on the "Roman chair" -
And. n. sitting on the "goat", the feet are fixed in the gymnastic wall, bending back, with weights on the chest or behind the head. Exercise affects the rectus abdominis muscles, in particular, the upper region. If lifts are combined with active rotations of the body, then the intercostal muscles will also be under load. /2/
| Press on an inclined board upside down. /Cm. photo 69/ Exercise has a strong effect on the lower part of the abdominal muscles. At help change the height of the bench the angle at which it is performed changes exercise, in connection with this, the degree load on the abdominal muscles. |
 |
| photo 69. | |
| Press in the machine. /Cm. photo 70/ Exercise works on muscles abdominal press. Athletes who have difficulty climbing straight legs, we recommend doing exercises with bent knees. |
 |
| photo 70. |
| 1. Vorobyov A.N. | Weightlifting. FIS. Moscow. 1972 p.122-133 |
| 2. Vorobyov A.N. | Weightlifting. FIS. Moscow. 1981 p. 85-95 |
| 3. Vorobyov A.N. | Weightlifting. FIS. Moscow. 1988 p. 82-88 |
| 4. Jackson Larry | Don't break your back. "IronMan", March 1982 |
| 5. Joe Weider | This is how the Stars train. Weider sport. Moscow 1994. pp. 71, 117, 118. |
| 6. Zale Norman | Correct and incorrect execution. "IronMan", November 1981 |
| 7. Koan Edward | Add 30 pounds to your deadlift! “Muscle and Fitness”, July 1986 |
| 8. Laputin N.P. | Weightlifting Special Exercises. FIS. Moscow. 1973 p.59,60,74. |
| 9. Ostapenko L.A. | Powerlifting. "Muscles - how their volume and strength grows." Zh-l “Theory and practice of body building”. No. 5 1994 p.37 |
| 10. Pasanella David | 850 lb deadlift record. Muscle & Fitness, June 1989 |
| 11. Pat Payne | Deadlift is your main trump card. World of Power. №2 2000 |
| 12. Rossiglion Jay | My deadlift program. Muscle & Fitness, November 1987 |
| 13. Snitkin Carlton | Deadlift program. Muscle & Fitness February 1986 |
| 14. Philip L.. | Some principles of training in power triathlon. Bratislava. “trainer” №№9,10,11,12, 1974 |
| 15. Anton Michael | Deadlift. “Muscle & Fitness”, May 1990 |
| 16. Bruner Timothy | 700-ib Dedlift. Powerlifting USA, August 1998 |
| 17. Cuntrera Partick | Tom Tinsman. “Powerlifting USA”, October 1998 |
so ... In this article we will consider such an exercise as the "Deadlift".The deadlift is an exercise that is used in three directions:
- Competitive traction
-To strengthen back muscles
-For bodybuilder frameBased on this principle, we will build our goals:
1 Increase the weight on the bar
2 Increases in the muscles of the erectors of the spine
3 Increase back muscle strengthExercises performed:
1 Sumo deadlift
2 Deadlift "Classic"
3 Deadlift "Dead"
4 Deadlift "From plinths"
* plinths are two special supports for both ends of the rod. They are needed so that the rod lies at the height of the knees.Necessary equipment:
1 Olympic neck (20 kg) with thread for locks
2 Castles
3 Pancakes
4 Plinths
5 straps
6 Weightlifting belt with a wide back and a narrow belt
7 Magnesia/chalk
8 ChainsLet's go in order. The first thing I’ll tell you about is the deadlift technique, and then we’ll figure out what exercises are needed for what:
1 Deadlift "Sumo"
We spread our legs, using the deadlift technique, so wide that in the squat, when our thighs are parallel to the floor and our hands touch the neck, the tibia (shin) remains perpendicular to the floor.
The knees are in the same plane as the ankle and do not come inward when standing up.
Feet turned 45 degrees
The back in relation to the floor is tilted no more than 45 degrees (the smaller the slope, the better)
Grip at shoulder level (not wider, not narrower) so that the arms hang arbitrarily.
When holding the bar with a different grip, the arm that is palm away from you should be fully extended at the elbow joint (otherwise, a rupture of the biceps is guaranteed). Keep an eye on this before lifting the bar off the ground, this is very important in the deadlift technique.
The gaze is directed to the upper corner in front of you
We squat under the neck (perform a squat) and roll the barbell close to the legs.
We get up working exclusively with our feet without tilting the back forward
We straighten the back at the final stage of the movement, when the legs are fully extended.
Do not forget to bend your back at the end (it looks like you leaned back)
Inhale at the top, Exhale on the way up. Do not try to inhale when lowering the bar.
Here is an example of the perfect Sumo deadlift technique:
Common mistakes:Back tilt and pull done with the back, not the legs
The bar is not led along the legs (she needs to shave her legs ideally)
Knees converge inward during lifting (stretching is not enough)
Crooked back (where without it)
How to achieve stretching? Exercise "Butterfly" (don't know what it is? - Attend physics lessons in the first grade). There is no need to sit on the twine, what to learn to pull in "Sumo".
2 Deadlift "Classic"
During the deadlift, the legs are already shoulder width apart
The feet look perfectly straight or 20 degrees to the sides, but no more. (In no case do they look inside)
When performing a deadlift, the back is ideally bent and tilted relative to the floor by 45-60 degrees, no more.
Grip at shoulder level.
When taking the bar with a different grip, the arms must be fully extended at the elbow joints.
The gaze is directed to the upper corner in front of you
You need to sit down so that when you take the barbell in your hands, you do not cover the neck with your knees.
When performing a deadlift, you need to stand on your heels and only
The bar should be covered with shoulders, not knees (long-legged people have quite serious problems with this)
In appearance, the movement is similar to regular squats, but with a neck in front of the legs)
When lifting, we work exclusively with our legs and ass
We unbend the back when the legs are straightened enough (you need to feel the moment)
The bar moves along the legs (Bruises are common)
When the Grif is 5+ cm above the knees, it's time to straighten your back.
Here is an example of a fairly correct "Classic Deadlift" deadlift performed by a strong female:
Common mistakes:Back tilt more than 60 degrees (almost 90)
crooked spine
Support on toes, not heels
3 "Dead" correct deadlift
Legs at the knees are slightly bent to relieve the load from the spine
Legs and arms as in the classics
We lower the bar along the legs by moving the ass back (no need to tilt)
The bar moves in one plane (therefore we do not tilt, for slopes there is a "Good morning")
We lower the barbell below the knees and immediately up (do not even lower it 3 cm below the knees)
Throughout the exercise, the legs are bent at one angle (can only be straightened in the upper position)
We work exclusively with the muscles of the back and biceps of the thighs.
Here is an example of the correct deadlift and mistakes right away (but don’t bend so low):
Deadlift "From plinths"
Put the plinths under the rod pancakes
Follow the style you use - Classic or Sumo with dropping to the plinths - this will allow you to work out the upper phase of the lift. When working with a lot of weight in this exercise, your one-time result in traction will depend only on the strength of your legs in the initial stage (it's like pressing on a bar).
When performing a deadlift from plinths, there is no need for an extra load on the legs (on the first repetition, when you take the barbell from the floor.
So what are all these proper deadlift exercises for:
1 The Sumo deadlift allows you to lift more weight due to the fact that it works mainly the Quadriceps, Butt and Adductors of the thigh. This style is very convenient for people with long arms and legs (high ectomorphs are better off pulling in sumo style).
This style is extremely competitive. For general body building (even the same pumping of the legs), it is better not to use it. ONLY competitions. Of course, you can use it for yourself, but do not forget that there are squats for pumping legs (they work better), and deadlift for the back.2 Deadlift "Classic" - exercises for competition and strength development. In this exercise, every self-respecting kachik is simply obliged to overcome the bar of 150 kg (even with a height of 150 cm). This exercise creates a reliable frame for all the muscles of the body. It applies to life more than all the other exercises put together: Need to lift something? - in the classics and more! Boxes, bags, Cabinets, Tables, Cars. The well-known builders Arnold, Franco, Roni performed deadlifts. So it's mandatory for everyone to do it.
3 Deadlift- This is the frame of the back muscles. From my own experience, I was convinced that this exercise is simply necessary for all beginners. I recommend that all recruits who come to the gym reach a weight of 140 kg in this exercise in the first year of training. Do this exercise from the plinths so that you do not stop at the weight when your legs cannot lift you. What will these 140 kg give us? And here's what:
When performing all kinds of pulls (rod in an incline, dumbbell, block to the belt), we will be able to feel comfortable and not push while standing in an incline, but pay attention to the target muscles.
When doing squats, we will only think about the legs.
When performing a deadlift, we will work to the fullest, because. the back will no longer be the weak link in this exercise (like triceps during the bench press)
In everyday life, we will not worry about our back by lifting weights.
4 Thrust from plinths is needed for the following purposes:
Working out the final phase of the deadlift (like working out the booster in the bench press)
To facilitate lifting in Deadlift and, as a result, a greater working weight in it.
All about technology. Now let's talk about how to train.
2 Deadlift is performed 1 time in 6-10 days. Preferably the last workout.
3 In deadlift, perform 10-12 reps
4 In "Sumo" and "Classic" 4-6 each
5 We lift the weight each workout by 2.5 kg
6 per cycle (12-16 workouts) the weight should be lifted no more than 20 kg and no less than 10 kg.
7 When performing the exercise, we use straps, not a different grip. When wearing straps, your attention and strength will go to overcoming the weight, and not to holding the bar.
8 To develop a "steel" grip, we take the bar in our hands (not with a different grip) with a weight of 105-110% of the working one (not the maximum) and hold for 5-15 seconds (we could 15 seconds - increase the weight and so on up to 125%) overcoming torque. Don't forget to use magnesia/chalk.
Here is an example of a steel grip:
9 Some athletes use chains. We hang two EQUAL chains at an EQUAL distance and perform the exercise. With a greater separation from the chain, there are more chains in the air, thus in the final phase (when it is necessary to load the back), the weight of the bar is maximum. But I prefer skirting boards, because. in this option, a bias on one of the sides may develop, but that's up to you to decide. If you do this, then in one exercise you will work everything out, and when doing from plinths, you lose training (lifting the working weight) due to the fact that you replace traction with traction from plinths.
Hey ferrum-body is back! And today we will talk about the exercise deadlift from plinths.
On the calendar 16 May, Wednesday, which means the time for a technical note on the ABC of Bodybuilding. After reading, you will learn all about the muscle atlas, the benefits and technique of performing the exercise, and we will also find out the degree of its effectiveness and analyze some practical points.
So, take your seats in the auditorium, we begin.
Deadlift from plinths. What, why and why?
April and especially May are the hottest months in gym. And all because people are waking up from hibernation and want at an accelerated pace, for 3-4 weeks, get yourself into a holiday-worthy shape. In order to make this a reality, the trainers begin to rack their brains on how to “deal” the client in such a way in order to get a quick result - as they say, any whim for your money. Newcomers girls are offered, and the guys are discharged. One of its varieties is deadlift from plinths, we will consider further in the text.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Muscular atlas
The exercise belongs to the class of conditionally basic and aims to work out the buttocks.
The muscle ensemble includes the following units:
- targeted - gluteus maximus;
- synergists - quadriceps, large adductor, biceps femoris, soleus;
- dynamic stabilizers - calf;
- stabilizers - extensors of the back, trapezium (middle / top), levator scapula, diamond-shaped;
- antagonist stabilizers - straight m.zh., oblique.
Complete Muscle Atlas (option standing in a power rack) is the following picture:
Advantages
By performing the deadlift from plinths, you can expect to receive the following benefits:
- increase in the mass of the buttocks;
- development of the back of the thigh;
- increase in strength;
- strengthening the lower back;
- weight progression in a full range deadlift.
Execution technique
Deadlift from plinths refers to exercises entry level difficulties. The step-by-step execution technique is as follows:
Step #0.
Form two elevations on the floor, for example, from 2nd pancakes (one on top of the other) on each side of the bar. Equip the latter with the necessary weight right on the stand. Approach the bar and stand in position to remove it from the platform. Statically tighten the press. Look forward or up.
This is your starting position.
Step #1.
Inhale and as you exhale, without bending your legs, begin to pull the barbell to the “second floor”. Fix at the top of the 1-2 counting and inhale to return to the PI.
In the picture it looks like this:
On the move like this:
Variations
In addition to the standard version of the plinth deadlift, there are several variations of the exercise:
- standing in a power frame;
- standing on a stand.
Secrets and subtleties
To get the most out of the exercise, follow these guidelines:
- do not tilt the body back;
- when lowering, do not beat the bar against the platforms;
- do not bend your legs and do not sit down behind the projectile;
- do not round your back;
- perform thrust while standing sideways to the mirror;
- use sufficient platform height (minimum 2-3 pancake);
- when working with large weights, use a weightlifting belt;
- with a weak grip (especially true for girls) use wrist straps;
- breathing technique: exhalation - lifting the projectile in the fae, inhalation - when lowering / returning to the PI;
- numerical parameters of the training: the number of sets / repetitions - 3/8-10.
With the theoretical side finished, now let's look at some practical points.
What is the most efficient stand?
It should be understood that the effectiveness of traction primarily depends on the weight of the weight being lifted. The emphasis of the load received by the muscles is determined by the height of the barbell lift. In other words, if you pull from the plinths, then most of the load falls not on the back, but on the buttocks. And this option is preferable for girls who have as their goal an increase in priests. The power rack option shifts the focus to the back. in addition to the back, it actively loads the large adductor.
Do beginners need to do deadlifts?
On the Internet, as well as among coaches, there are diametrically opposed opinions on this matter. Which one you fall under depends on the gym from which you start your training path. Exercise becomes traumatic with a weak back and improper technique. If you still want to include this in your training program basic exercise, then start with a deadlift in a power rack and with plinths. As you gain experience in the deadlift, reduce the height of the plinths ( 3-2-1 ) or lower the limit stops in the frame below.
Actually, we have finished with the main part of the note, let's move on to ...
Afterword
Deadlift from plinths - this is the exercise we have analyzed today. What place will it take in your training activity? Hopefully not the last...
PS: And what is your favorite stand?
PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)
With respect and gratitude, Protasov Dmitri.
