today's fitness clubs. This version of the exercise resembles squats with a barbell, since the athlete is inside the structure, holding which he performs lifts-squats. In this case, the quadriceps and muscles of the front of the body work to a greater extent. The trap bar deadlift can be performed as a substitute for regular squats and is suitable for those with low back problems, as the load on the back in this exercise is less than in other types of deadlift.
ROMANIAN DRIVING
This is the traction option that was invented Romanian weightlifters and used as an auxiliary to strengthen the lower back. Romanian deadlift is a very effective and multifaceted exercise, as it can be performed in an incomplete amplitude with an emphasis on the back muscles and in full for a high-quality study of the hamstrings and buttocks. The latter option is especially good for girls, as elastic buttocks are the dream of many. Another feature of this exercise is that it can be performed with sore knees. Since during the entire movement the movement in the knee joint is minimal, the only moment is to select the weight depending on the nature of the injury or illness.
DEADLIFT WITH DUMBELLS
The dumbbell version is less popular and is used mainly in bodybuilding as an isolation exercise for the back of the thigh. The effectiveness of this option is questionable, since the principle of the deadlift is based on lifting a large weight from the floor. And in the case of dumbbells, this is not possible, moreover, it is fraught with injuries, since the design is not stable and the load is distributed unevenly over the muscles and joints. Pulling with dumbbells is better in two cases, if there is no barbell nearby or you want to surprise your muscles with a new exercise.

WHAT TO REPLACE THE DEADLOAD? It is often asked whether it is possible to replace the deadlift with another exercise, a reasonable question immediately arises - why? If you are afraid of injury, then maybe you should quit this “dangerous” business altogether and sign up for group classes. But if there is already an injury or illness, this is a different case. Contraindications to performing deadlifts can be various diseases of the joints and spine. At the same time, there is always a way out, if there is a desire. First of all, you should consult with your doctor, please note that the doctor must be athletic. If you don’t know where to find this, look for the nearest sports institute or dispensary, clinic. After determining the severity of the disease, injury and receiving recommendations, you can start classes. Definitely not worth training, and this applies not only to deadlifts, during the period of exacerbation. Never exercise during a flare-up of an injury or illness, it is dangerous and only prolongs the recovery period! To understand the situation, it should be noted that it is not realistic to completely replace the deadlift, no matter what you are told. You can only distribute the load on muscles involved in this exercise. So for the back of the thigh and extensors of the back, you can perform hyperextensions, for the legs, various presses, extensions and flexions. Naturally, from all these exercises taken together, there will not be such a release of hormones as from the deadlift. But you can pump the target muscles quite well. In any case, if there is already an illness or injury, the classic variants of the deadlift should be completely abandoned. They can be replaced with Romanian traction, which is more gentle on the joints and spine. Work with a comfortable weight for a high number of repetitions of 10-15, feel your body and warm up thoroughly.