Such a simple and effective exercise as a deadlift for girls allows you to work out various muscle groups, including the gluteal, shoulder, leg and arm muscles. Women performing this exercise can use shells of different weights. Initially, athletes should use only those shells, the mass of which does not exceed 12-15 kg. Even when using such a small weight, you will be able to work out a large number of muscles very well. Gaining experience, the athlete will eventually be able to pass the standards for deadlift, independently selecting the working weight of the shells. The main thing is not to forget about the warm-up. Also, girls should not think about such things as a deadlift record. This usually applies to professional athletes.
Muscles that work with the deadlift
Deadlift for girls has a beneficial effect on the forearms and biceps, extensor muscles of the back, quadriceps and biceps thighs, lats, buttocks, trapezium. This exercise is included in women’s fitness for two reasons: thanks to it, the weight of the athlete is reduced, and the body is given a beautiful relief.
Deadlift technique for girls
Performing the exercise on straight legs is the most effective technique for women. It is this technique that maximally loads the muscles of the legs and buttocks. Remember that this exercise does not harm the body, you must strictly follow the technique of its implementation, developed by professionals. Otherwise, you risk stretching your muscles or even tearing them, thus knocking you out of the sport for many weeks or even months. To properly perform deadlift on straight legs, you must follow some simple but important rules.
Deadlift. How to do? The back should always be kept straight. It is forbidden to tilt the torso back or, on the contrary, bend forward. The gaze must always be directed only forward. Thus, you will be able to easily and effectively perform the exercise, keeping your posture even. When performing the exercise, you should feel the work of each muscle involved. This will make it easier for you to do the exercise correctly. The legs should be kept slightly bent, only at the end of the repetition they need to be straightened.
Number of repetitions
The number of repetitions for this exercise depends on everything, on how experienced the athlete is. So, for beginner athletes, an acceptable option for a deadlift with a barbell is two or three sets of ten repetitions. As for dumbbells, the beginner is recommended to do four to five sets of twenty to thirty repetitions.
What are the most common mistakes athletes make?
One of the most common deadlift mistakes is to lower the pelvis down when it should only be pulled back. The pelvis with the back should form a straight line. When performing a deadlift, in no case should you take your legs off the floor, you must rely on the entire area of ​​​​both feet. Otherwise, you risk serious injury. Beginning athletes should not use heavy weights when performing this exercise. For unprepared and fragile muscles, large physical exertion is highly undesirable.
What are the differences in deadlift performance between men and women?
The female version of the deadlift is significantly different from the male. The main difference is in the intensity of the exercise. As a rule, large weights are used in men’s workouts, and the number of repetitions in the approach does not exceed six to eight. Girls, on the other hand, use smaller weights, but the number of repetitions in the approaches is already at least ten. This difference is due to the fact that for men, deadlift is primarily a way to gain muscle mass. And in most cases, girls do not need this at all, they, as a rule, want to work out the relief and strengthen their muscles. Another important difference is the deadlift technique. Men, as you know, focus on pumping back muscles. In girls, on the contrary, the load falls not so much on the back as on the muscles of the legs and buttocks.
Recommendations For a novice athlete, the first stage of the deadlift is to work with an empty neck in the presence of a coach. Keep the bar as close to the body as possible. When lifting the barbell, start the movement by extending your back, only then you can turn on your legs.
Breathing When performing a deadlift, it is also very important to breathe correctly. Remember, when lowering the bar down, you should exhale, and when it is raised, respectively, inhale.
Contraindications. Of course, such a difficult exercise as a deadlift can afford to perform far from all. And first of all, this applies to people with spinal problems. Of course, like all other exercises, deadlifts should not be performed at elevated temperatures. It is also recommended to consult with a doctor and trainer before classes.
Doing the Dumbbell Deadlift Many people associate the deadlift with just a barbell, but it can easily be replaced with dumbbells. It is worth noting that when performing the exercise, dumbbells can be placed not only in front, but also on the sides. In this way, you will make it easier for yourself, since the weight of the shells will be near the center of gravity of your body. Using dumbbells is great for inexperienced athletes. The disadvantage of this technique is that the dumbbells weigh less than the barbell, which means that the load on the muscles will be small. Although for many girls this is not important. Using a stand Deadlift for girls in this case is performed in the same way, but here the legs should already be on a low stand (no more than 10 cm). Thanks to this variation, you will increase the amplitude, and hence the effectiveness of the exercise. This type of deadlift is quite difficult, so only experienced athletes can do it. It is worth noting that this type of exercise is extremely effective for strengthening the buttocks, so the girls will be delighted with it. However, there is one remark. You need to strongly bend your legs and lower your pelvis low. This type of deadlift has an alternative. If you use a barbell with small diameter discs in your workouts, you can do without a stand. It is only necessary to lower the bar to the very surface of the floor. The effect of this will be similar.
“Sumo” This type of deadlift differs from the classical one only in the setting of the legs. They should be located twice as wide as the shoulders. In this embodiment, the inner thigh receives the main load, while the buttocks are less stressed, since the range of motion is reduced. Benefits of deadlift No wonder this exercise is considered one of the most effective for strengthening muscle mass. Many girls are mistaken, believing that the deadlift (the weight can be calculated in many kilograms) expands the waist. In fact, this exercise does not involve the work of the oblique and rectus abdominis muscles so much, unlike, for example, from pull-ups, bench presses, push-ups, reverse hyperextensions, triceps stretches. Deadlift for girls has a positive effect on the condition of the hip joints. In the future, such training and preparedness of the body will allow you to move on to more complex and difficult exercises. This primarily applies to crossfit, weightlifting, kettlebell lifting, jumping, plyometric training. The main thing at the initial stage is to pass the standards for deadlift. Thus, you will be able to develop your body very qualitatively. And over time, you may be able to break the deadlift record. We hope that now you understand what a deadlift is, how to do this exercise without making mistakes.