Content

• Steps
• Method 1 of 3: Preparing for the deadlift with a barbell
• Method 2 of 3: Doing the deadlift with a barbell
• Method 3 of 3: Dumbbell Deadlift
• Tips
• Warnings
• You will need

Deadlift is a complex exercise for training several muscle groups at once, namely the muscles of the buttocks and hamstrings, trapezium and lower back, quadriceps and forearm. This exercise will help you stay in top shape. But, nevertheless, it is worth remembering that improper exercise can lead to serious injuries, for example, a hernia. So, the following instructions will help you become a real Hercules of our day.

Steps

Method 1 of 3: Preparing for the deadlift with a barbell

1. 1 Preparing the barbell. Place the barbell on the floor and hang the pancakes. The weight of the barbell should be appropriate for your strength and fitness level. If this is your first time deadlift, take the lighter weight, because you can always add weight. You want to put your body in order, find out how strong you are or not.
   • It is optimal to start with 2.5 kg and gradually increase the weight.
2. 2 Get into the correct stance. Stand in front of the bar with your feet shoulder-width apart, your feet under the bar, and your toes straight or slightly apart. Standing your feet apart will give you more stability.
3. 3 Squat. Perform a squat with your knees bent, but keep your back straight. It is important to start bending from the pelvis, not from the lower back.

Method 2 of 3: Doing the deadlift with a barbell

1. 1 We take the neck. You need to stand close enough to the bar to bend over and grab the bar. The grip should be shoulder-width apart and the hands on the outside of the knees. Keep your arms outstretched.
   • You can grip the bar with any grip you like. I recommend using a mixed grip. Take the bar from the top with one palm, the other from the bottom. This grip will help stabilize the bar and prevent you from dropping it if it spins. For beginners, it is better to take the bar with a mixed grip until the grip is completely strengthened.
   • In weightlifting, locking the bar is practiced. This way of doing it is safer, but at the same time, at first, it is accompanied by painful sensations. It is similar to the top grip with the only difference that the thumb in the grip does not go over the other fingers, but under the bar.
   • Reverse grip is not recommended as can lead to tearing of the biceps and ligaments. Especially dangerous for people with undeveloped joints.
2. 2 Correct position of the legs and pelvis. Sit down so that your thighs are parallel to the floor. In this case, the shins must remain in an upright position. The angle of inclination between the lower leg and the foot should be close to 90 degrees. Note that in the picture, the thighs are parallel to the floor, but the back is not yet straightened, as it should.
3. 3 Straighten your back and look in front of you. Try to never lose the natural curve of your back. Do not bend your tailbone. In order to make it easier to keep your back straight, try to make sure that your head remains in line with your back. To do this, look directly at the exercise.
4. 4 Raise the barbell. Stand with a barbell with your shoulders squared. In this case, the back should remain straight all the time. The abdominal muscles should be tense at all times while lifting the bar. As you lift the bar up, hold it close to you. Imagine that you are pushing off the floor. Return to the starting position - an upright stance with lowered shoulders. The barbell should be at hip level, no need to try to lift it higher.
   • Lift the barbell with your hips. There is more strength in the legs than in the arms. The legs are also more helpful for balance. By maximizing the load on the hips when lifting the barbell, you will protect yourself from injury.
5. 5 We lower the barbell. Without bending your back, we return the bar to its original position. Don't drop the barbell. Extend your buttocks as if you are about to sit in a chair. At the same time, do not lower your head down. Do not bend your back or bend your tailbone.

Method 3 of 3: Dumbbell Deadlift

1. 1 Place the dumbbells opposite, at the same distance from each other. Dumbbells should be placed in front of the feet. Check that the weight of the dumbbell really matches your physical fitness.
2. 2 Take the right position. Spread your legs slightly wider than your shoulders. The socks look forward. You can unfold them a little in a sock rack apart, the result will be the same.
3. 3 Sit down and grab the dumbbells. We perform a squat with a straight back. Make sure your shoulders start moving at ear level. Your head should remain in line with your back at all times, although if this makes it easier for you, you can slightly lift your chin up. All the same, you only need to look forward. (If you look the other way, you can automatically rotate your head, which will stretch your back.) Make sure your chest is straight.
   • Make sure that your heels are on the floor and your shoulders are slightly against the pads of your toes.
4. 4 Keep your whole body tense. Your abs help stabilize your back as you lift the dumbbells. Straighten your knees and then your pelvis before going upright. Hold the dumbbells at pelvic level with your arms extended at the elbows.
   • The hips and shoulders should start and end up and down at the same time. You do not need to squeeze the dumbbells against you while lifting.
5. 5 Sit down to lower the dumbbells. When squatting, you need to perform a backward and downward pelvic motion. Try not to bend your knees too much forward, so that they do not go beyond the toes. Keep your back straight at all times, do not slouch or squeeze your tailbone.
   • When tilting, the press must be tense and involved. When lifting the barbell and squatting, the shoulders need to be taken slightly back and down.

Tips

• A deadlift belt will help strengthen your back. The belt on one side will protect you from injury, but on the other side it will interfere with the development of stabilizing muscles. In any case, increasing the deadlift weights without a belt increases the risk of injury.
• Try to be insured during the exercise.
• Use chalk or chalk to prevent your hands from slipping and the barbell won't slip to your feet.
• Barbell lift is more difficult if you don't bend your pelvis and knees. If during the body movements necessary for the correct execution of the deadlift you feel discomfort, add flexibility exercises to the set of exercises.
• To get into the deadlift position, imagine that you need to touch the wall behind you with your buttocks and your chin against the wall in front of you.
• You can also imagine that you are not trying to lift the barbell, but rather, as it were, trying to push the floor with your feet. This will help you primarily use your legs when lifting the bar and not try to straighten your pelvis ahead of time. If you straighten your pelvis before lifting the barbell off the floor, your back will arch and injury is almost inevitable.

Warnings

• In any phase of the deadlift, the so-called "lower muscles" are primarily involved. You do not need to strain the muscles of the upper belt and try to lift the barbell with their help.Your arms are just a link between your shoulders and the barbell.
• If you do not keep your back straight, this leads to pinching of the spinal disc, it shifts slightly, a small void is formed in which spinal fluid accumulates, which leads to displacement of the spinal discs.
• Pinched vertebrae can also compress the nerve endings, which means it can cause certain problems with the nerve endings.
• Never drop the barbell. Always control the descent of the boom. If you throw the barbell, then not only will you not get the benefit of this stage of the exercise (not to mention the noise in the gym), but there is also a risk of getting hit in the lower leg if the barbell suddenly rolls back due to the fact that you threw it or, because of, corny, not a flat floor.
• And in addition to all the advice, of course, it's best to consult a doctor if you're not sure if you can do deadlifts.

You will need

• Barbell and pancakes
• Dumbbells
• Magnesia (if necessary)
• The man on the safe side
• Weightlifting belt (if needed)