Classical deadlift is an exercise worthy of attention not only to professional bodybuilders, but also to all people who aspire to develop their body, to give a more beautiful and embossed shape to the legs and to strengthen the muscles of the back.
Deadlift: benefits for women
Despite the fact that the classical deadlift is considered more of a masculine exercise than a feminine one, and requires strong back and hand muscles, nevertheless, in a lightweight version, without incredibly large weights, this exercise is good for women.
Proper execution of the deadlift helps build muscle mass, which makes the body more beautiful, elastic and taut. In addition, the developed musculature burns many calories, which is very important for lovers of sweet, who watch their weight. Since it is better to do cravings for the first time under the supervision of an instructor, lovers of home classes are advised to thoroughly familiarize themselves with the technique or even watch the training video, as improper performance may well lead to trauma.
What muscles work with deadlift?
Unlike other varieties of deadlift, the classic allows you to practice even with weak legs and relatively short arms, which is a hindrance in other varieties.
The muscles of the back and thighs are heaviest in the classical deadlift. However, this exercise is recommended in general for the development of stamina, build muscle and strengthen the back. If it is important for you to know what the deadlift is, pay attention to the list of the main muscles involved:
- hamstrings;
- the adductor muscles of the thigh;
- straighteners of the spine;
- Gluteus gluteus maximus;
- upper back;
- the widest back muscles;
- forearm.
It is important to understand that only the correct technique of deadlift really contributes to the development of these muscles and excludes the possibility of injury.
How to do it?
The deadlift requires strict adherence to the technique of performing the exercise. It is recommended to start with a small weight, learn the movements and only after that start the lesson with a more significant weight.
- Keep your back straight, keeping a natural bend, bend your knees and bring them to the bar, leaving a very short distance, look straight ahead.
- Firmly grasp the neck with your hands. Option two: either you make it a direct, ordinary grip, when both palms look at the body, or a ripple - when one of the palms is turned away from itself, and the other - to yourself. However, this option is recommended only to those who have long been familiar with this exercise, beginners should stop on the first option.
- Smoothly, but quickly raise the bar, straighten completely, synchronously unbending the body and legs. Movement should be smooth, without sharp jerks. It is important to ensure that the entire spine is always in a straight position: do not round your back and
Do not bend back, the body can only be slightly tilted forward provided that the spine is even. - Smoothly return to the starting position. To do this, tilt the body forward, slightly bend your legs, remembering to keep your back straight. Return the bar to the floor, wait one second and repeat the whole exercise first.
It is important to know how to properly perform a deadlift, and exercise this exercise very carefully, especially if you are exercising with a lot of weight. Remember: deadlift will bring harm only if you break the technique of its execution. In all other cases, this exercise will only develop the body relief and make the muscles stronger and more beautiful.