The deadlift is a very practical and effective exercise, as it allows you to gain mass, burn fat and increase strength at the same time. At the same time, some love and praise her, while others are terribly afraid to even approach the projectile. How to properly deadlift, as well as everything you need to know about this "deadly" exercise, we will tell in this article.

WHAT IS THE DEADLIFT AND WHY DO IT? Anyone who trains in the gym or, let's say, everyone who works with iron, has probably heard more than once about the magical properties of basic exercises. A competent trainer always advises novice fitness enthusiasts, after an introductory period of training and general strengthening of the body, to begin their training path with the development of basic exercises. These include the bench press, squats and, of course, the deadlift. And there is a reason for this, since basic exercises are multi-joint and involve the largest number of muscles. This whole story has been going on since the beginning of the 20th century, when Henry Steinborn, a well-known weightlifter at that time, ended up in a concentration camp during the First World War. With a very limited diet, performing only regular squats, he was able to maintain and even increase his muscle mass and strength. Therefore, to this day, basic exercises are so popular, because due to the involvement of a large array of different muscle groups, they give the maximum impetus for muscle growth and strength indicators. Today we are talking about deadlift - this is a basic exercise, the principle of which is to lift the bar off the floor. The movement itself is divided into three main phases - breakdown, rise and fixation. During this exercise, we simultaneously squat and pull. If we take into account which muscles work during the deadlift, then it can be categorically called the leader of the “base”. Indeed, when performing a deadlift, about 75% of the muscles of our body are included in the work, this is much more than in squats and bench presses. During the entire movement, the legs work in dynamic mode - quadriceps, biceps of the thigh and calves, extensors of the back and buttocks, and in static mode - all the muscles of the upper body.

There are many reasons for performing a deadlift, and the main one is a quick set of mass and strength development, because not a single simulator in the gym gives such an effect, no other exercise involves so many muscles. And more muscle means you can lift more weight, and more weight means more testosterone, more testosterone means more strength and muscle. This is how the cycle turns out. It is known that the maximum production of the testosterone hormone falls on work in heavy basic exercises. And testosterone is useful in that it accelerates protein synthesis in our muscles, thereby affecting their growth. The main stimulus for performing deadlifts is a powerful anabolic effect. Today, we spend most of our time hunched over at the computer or on the couch in front of the TV, which negatively affects muscle balance. The deadlift with a barbell engages the muscles that are responsible for our posture, so by doing this exercise, we align our spine. Many people are afraid to do deadlifts for fear of hurting their backs. Of course, if, being physically unprepared, to tear a heavy barbell from the floor, and even with a crooked back, the probability of injury tends to 100%. This is how those protrusions with hernias arise, for which the deadlift is famous. But in fact, you can “get burned” if you do not correctly approach any issue. Lift a heavy bar off the floor with a crooked back or help a neighbor move a closet. So, when performed in the right technique, the deadlift, on the contrary, strengthens the extensors of the back and makes your back just “reinforced concrete”. Which just helps a lot in everyday life, when you need to lift or move something heavy. If you want to forget about jamming in your back, do a deadlift. As for injuries, the deadlift also has a therapeutic effect in the hernias and protrusions mentioned above. Only for this, its lightweight version is performed - Romanian traction. In this case, we work without bending at the knee joint, that is, on half-bent legs and tear off the barbell not from the floor, but from the plinths or the power rack. We work inside the amplitude with a light weight in a large number of repetitions. Believe it or not, after a couple of months of such training, you will forget about your back problems.

TIPS AND TECHNIQUES FOR THE DEADLIFT The deadlift is considered one of the most difficult exercises, and before you begin to perform it, you should prepare your body for such a load. To do this, if you are a beginner, then you need to work out for several months on simulators, strengthen the muscle corset and ligaments, and accustom the muscles to work. special the role at this stage should be assigned to the back, it needs to be strengthened for future work in the deadlift. To do this, perform hyperextensions, first with your own weight for 20-25 repetitions, then work out with weights, which can be a pancake from a barbell on outstretched arms, in this embodiment, perform 10-12 repetitions. If you start doing the deadlift without preparation, then the start will be longer and harder. Since the muscles and ligaments are not yet strong, you will stagger, it will be difficult to keep your back straight and perform the exercise in the correct technique. Prepare your body for stress before starting the main work. You can learn how to do deadlifts in this article or others, watch a dozen videos on YouTube, but if your health is important to you, take at least one or two workouts from an experienced trainer. An experienced coach in our case is at least a master of sports in powerlifting or bodybuilding. You should not learn the deadlift from a novice trainee or a coach whose professional profile is different from the above. A master of sports in boxing or hockey is unlikely to give you a technique in this movement, since he himself trained in a completely different direction. The main mistake when performing a deadlift is the unnatural position of the body, you need to pull starting from the head, it rises first, and behind it the whole body.

Technique: Get close to the bar and place your feet hip-width apart with your shin almost touching the bar and your toes going beyond it. Grip the bar firmly, either with a mixed grip or straight if the weight is light and your forearms are very strong. The knees should be inside and the hands on top. Straighten your back and drive the shoulder blades, take your shoulders back and fix, look in front of you. The back should form one straight line. Stretch, trying to pull the bar towards you and feeling the tension in your hands, take a deep breath. As you exhale, pull the bar up with a smooth movement, while all the support should fall on the heels. Having fixed the bar in the upper position, smoothly move the pelvis back and lower the bar to the level of the knees, then begin the squat phase and return the projectile to its original position. During the movement, the knees should be directed towards the toes. Throughout the movement, the back should remain in a straight line, and the shoulders should be fixed.

Recommendations: Do not use a mixed grip on training, as such a grip creates a dangerous, twisting load on the spine. Use a straight grip and straps on normal days, and leave the mixed grip for competition. Deadlifts are best done in weightlifting shoes or trainers with a solid sole and a fixed heel counter. Do not pull with gloves, it is extremely inconvenient. Perform rows in front of a mirror to correct technique. In no case do not hunch your back during the exercise, pulling with a round back is a path to injury. The deadlift should be performed in a power style for 1-6 repetitions, it is this mode that allows you to effectively increase strength and mass. High rep work is very energy intensive and is more suitable for burning fat or pumping back from injuries.

TYPES OF EXERCISE
CLASSIC DEADLIFT WITH BAR
In this version of the exercise, the main load falls on the back muscles, to a greater extent on the extensors. The classic version of the exercise requires flexibility in the hip and knee joints, so it is more suitable for people who are not tall and with long arms. In this version, the maximum range of motion, which has a positive effect on muscle growth and is useful for bodybuilders. At the same time, with such an amplitude, it is harder to pull than in sumo style. SUMO DEADLOAD
In the sumo technique, the back works to a lesser extent, to a greater extent the legs, especially the inner thighs. This style is most comfortable for athletes with short arms and a long torso, and due to the smaller amplitude than in the classic version, it allows you to lift more weight. Therefore, powerlifters love sumo pulling, as the most important thing for them is to lift the maximum weight.
TRAP GRIF ROW
The trap bar deadlift is a very rare exercise in gyms today, and that's because it's simply not available in