Deadlift on straight legs with a barbell

The straight-legged deadlift is one of the most difficult varieties of the classic deadlift.

It also engages most of the back and leg muscles, but here the focus shifts to the hamstrings and glutes, so the straight-legged deadlift is indispensable in sports where running and jumping performance is important.

Another name for this exercise is deadlift. It allows you to improve the result in squats with a barbell.

The main load during lifting falls on the gluteus maximus muscle, biceps of the thighs and adductors of the thigh. The forearms are responsible for holding the bar in the hands. The position of the back is fixed by the rectifiers of the spine.

As stabilizers, all the muscles of the core receive the load. From the amount of muscles included, it follows that the deadlift is of a basic nature and does not lag behind the classic deadlift in this parameter.

Varieties
1) The movement can be performed with full amplitude and incomplete. Full range is suitable only for experienced athletes, while a beginner should put the barbell on a bench or other hill.

2) The grip is adjustable depending on the anatomical features, but in the deadlift, a too wide grip should not be used.

3) The bar can be taken with a direct grip and a different grip.

4) Deadlift can be performed not only with a regular barbell, but also with a trap bar. It is made specifically for the deadlift and its varieties. The trap bar has a more comfortable grip and allows you to more accurately track the trajectory of movement during the exercise.

Execution technique

Before you include deadlift on straight legs in the training process, you must meet a number of conditions. Deadlift is a very difficult exercise, you can start it only after you have sufficiently mastered the technique of classical traction and achieved at least some results in it.

All types of pulls have high requirements for the skill of fixing the straight position of the back, but for the exercise in question, this requirement must be doubled. This is due to the fact that the torso and legs are located here relative to each other at a large angle.

Without a good stretch, it is better not to take on the deadlift. At a minimum, the lifter should be able to reach the floor with their palms straight with their legs straight. It is important to have stretched Achilles tendons.

If you are not up to par in this regard, take a few weeks of constant stretching training. During this time, it is better to either not practice deadlift at all, or to do it with very little weight, while the bar must be placed on a hill (pancakes or plinths).

The anatomical abilities of some people can lead to the fact that even with a perfect stretch, it will be impossible to perform a deadlift at a certain amplitude without arching the back. In this case, you need to adjust it for yourself with the help of large pancakes and other means of increasing the initial height of the projectile.

It is necessary to achieve such an amplitude at which the back will remain straight throughout the movement.

Starting position: the legs are at a small distance from each other, the feet are parallel. The width of the grip is at the level of the pelvis or a little more. The feet should be under the bar at such a distance that the shins touch it.

The legs must be level, otherwise a torque will occur during the movement. The buttocks should be taken back as far as possible. The back is straight, the shoulder blades are brought together. The knees should be slightly bent, it is absolutely impossible to bend them inward.

Gently raise the bar. The head should look forward and not fall. The projectile goes near the shins, not moving away from it. Upon reaching the top point, you need to fix the body in a straight position and straighten your knees. You can not lean back, it gives an excessive load on the lower back.

The lowering of the bar begins with the simultaneous tilting forward and bending the knees. The trajectory of movement must be identical to the one that was when the projectile was lifted. Exhalation is done during the ascent, when moving down, the breath is held, inhalation is made at the top point.
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