Many athletes consider the deadlift to be a must-have exercise. Such a statement is very difficult to dispute and it remains only to find out how to achieve a perfect execution technique.

The deadlift is one of the basic exercises. When it is performed, a considerable part of the muscles comes into play, and the figure quickly acquires an athletic look. But first things first.

Warm-up is the basis of success
Before performing a deadlift, it is necessary to do a good warm-up. You will need to warm up the tendons in the lumbar region to make them more elastic, to avoid tears and sprains. It is necessary to do two or three approaches with a minimum load (for example, with an empty barbell).
Then the weight can be slightly increased and again repeat two or three approaches without making sudden movements. Any series is recommended to be performed in this way, increasing the load gradually.

How to take the correct position when performing a deadlift?
It is recommended to perform deadlifts with plates weighing 20 kg or 45 pounds – they are suitable not only in weight, but also in diameter, since the bar in this case is at the optimal height. If you are not yet ready for this weight, you can use smaller pancakes, but at the same time you need to set the bar in such a way that the height of the bar from the ground corresponds to the fact that pancakes of 20 kg are used.

It is not recommended to perform deadlift, tearing off the heels from the floor.
When the weight of the bar increases significantly, it will be necessary to buy shoes with a minimum thickness of the sole, which will not slip on the surface and will allow you to stand straight. Do not use porous shoes – they are not able to provide stability.

Feet should be hip-width apart and toes turned outward. When performing a deadlift, there is no specific position for socks that must be adhered to. Therefore, the angle of their turn for each can be individual and is selected in such a way that it is easier to lift the barbell. Being in the lower position, you will need to make sure that your hands reach the lower leg.

When choosing the position of the legs, it is recommended to conduct several experiments. Depending on what position you put them in, the distribution of the weight of the barbell on the muscles of the back, buttocks and legs will depend. It should be uniform – you should not allow situations where most of all the weight falls on one muscle group, and the second, on the contrary, is in a relaxed state.
The center of gravity should pass through the heels so that there is no movement to lean back or forward. When lifting the bar, you do not immediately need to straighten your knees, for some time they should be in a bent position above the feet.

The bar must be positioned in such a way that it slides along the legs during the exercise. If you place it too far or vice versa too close, the main load will be on the back muscles and can cause serious injury. Another tip: while in the bottom position, the neck should lightly touch the lower leg.

It is also necessary to follow how the hands are located. They must be in a straight line. Performing a deadlift, throughout the exercise, the arms must be kept constantly in an upright position.
The grip must be pronated. It is recommended to switch to a different grip only if the goal of the exercises is competition. At the same time, it is recommended to change the grip no earlier than two to three weeks before the performance.

Feet should be at the same distance from the bar. Neglecting this rule, the load on the muscles will become asymmetric, the torque will decrease significantly. It is safe to say that a truly correct symmetrical technique will only be achieved when the legs are mirrored.
A conditionally drawn line that passes through the socks will be the place where the bar of the bar should be located. Before embarking on a full-fledged exercise with a large weight, all setup must be done on a light projectile. It is necessary to follow the rule: you can’t start exercising with heavy weight from the first days, first you need to hone your technique, choose the right and comfortable position, and only after that you can start to train seriously.

Deadlift Technique
After the neck and legs are in the desired position, you can proceed to the first approach of the series. It is necessary to become, straightening exactly the back and arms along the torso. We squat slowly, the position of the hands should not change, but at the same time they should lie directly on the bar of the bar.
After taking a deep breath, it is worth holding your breath and slowly crouching, starting this movement by bending your knees, moving to the pelvis. At the same time, the center of gravity of the body must lag behind on the line of the heels, otherwise you can lose balance and have to repeat everything from the beginning, analyzing the mistakes made.

It takes effort to get your hands on the bar the first time. If they have to be rearranged during the exercise, there is a high probability of losing tension, which will lead to muscle relaxation and possible injury.

While in the lower position, the joints of the legs should be bent so that the pelvis is as low as possible below the level of the shoulders, and the bar is close to the lower leg. During the deadlift, it is necessary to ensure that the weight is distributed evenly on the muscles of the legs and back.

It is impossible to specify the exact angle at which it is required to bend the legs at the knee joint, since it will be different for each person and depends on the length of his arms and its relationship with the body. Throughout the exercise, it is necessary to ensure that the head, pelvis and shoulders are in the same position relative to each other (the back should remain straight).

In no case should you try to lift the bar with a sharp jerk, as this will be followed by bending the arms at the elbows and significantly increasing the load on the lower back. If a smooth rise is not possible, it is recommended to drop a few pancakes or replace them with lighter ones.

When the bar comes off the ground, it must be accelerated, as if resting your feet on the floor. At the same time, the legs should be unbent with one force so that a twisting movement does not work out.
Having leveled the position, you need not to bend the lower back too much, push the shoulder blades back a little. The ankles and pelvis should be on the same vertical, and the entire load should be distributed on the shoulders and heels.

The neck must be lowered in exactly the same way, following the symmetry and smoothness of movement. The lowering time should not be less than 2 seconds, as sharp jerks can first tighten the muscles, and then quickly relax them, which can lead to serious injuries.

As soon as the pancakes touch the floor without changing position, you need to take two or three breaths and proceed to the next attempt, which is performed according to exactly the same plan as the previous one. The number of attempts can be performed as many as you can do.

A few extra tips
You should not start the exercise without doing a light warm-up and not warming up the muscles. Will be enough in Within 10 minutes, perform a few simple warm-up movements.
To increase safety, it is worth wearing an athletic belt. But do not expect that its use will save you from many injuries. In case of incorrect actions during the exercise, even he does not always protect the muscles from sprains. Its task is to facilitate the process itself, since part of the load is removed from the lumbar muscles.
It will not be easy to hold the bar during the execution, so the brushes must be covered with a layer of chalk. If the bar is still unreliable in the hands, it is recommended to use straps. But do not abuse them, they do not allow you to pump up grip strength.
Locks must be put on the bar without fail. During the exercise, it is not always possible to keep the bar in a strictly horizontal position and part of the pancakes may shift, the proportionality of the load on the muscles will be lost.
If there is a master nearby, you must strictly follow the advice and comments that he gives. And in general, from the outside, a look is much more useful than your own opinion and theoretical instructions written on paper or shown in a video clip.