Proper execution of the deadlift is a key point on the way to strong and developed body muscles. At first glance, the deadlift may seem like an easy exercise. You may think that all you have to do is bend over, grab the bar, and get up. Alas, everything is not so simple. In fact, with this approach, you are more likely to pull, rather than strengthen your back. To be effective, several major muscles (rectectors dorsi, lats, trapezius, quads, glutes) must work in concert, assisting the lift sufficiently and in a timely manner so that the lower and upper body lifts in unison. This will not happen by itself – it will take effort. The following rules will help you master the deadlift technique and use this exercise to the best effect.

Correct: Use an athletic belt.

Wrong: Don’t wear a powerlifting suit – the gear can help you lift more weight, but it can make it hard to get a feel for the technique. And although the use of flat boots, talc on the thighs and ammonia capsules is very common in powerlifting, for bodybuilders these are just unnecessary distractions.

Correct: Stand near the barbell with your feet about 25 cm apart.

Incorrect: Don’t use sumo technique (feet far apart, toes out) as the load is transferred to the legs, hips and buttock muscles and the work of the back is minimized.

Right: Grab a barbell with a different grip (one hand on top, one on the bottom) with or without hand straps, or use a straight grip with hand straps. The hands should be slightly wider than the legs.

Incorrect: Different exercises as a warm-up and in working sets. Always do a few warm-up sets at the start of your deadlift!

Right: Bend your knees, lower your buttocks, keep your back straight, and focus your gaze above or in front of you throughout the lift. Gradually pull the bar off the floor, allowing the bar to lightly touch your thighs as you lift. Imagine that you are being pulled up by the top of your head.

Incorrect: Bent back. On the contrary, keep your back straight and your shoulders tense throughout the exercise.

Correct: Pull the bar as far as getting up. The back and legs should work in sync throughout the lift.

Incorrect: Legs straightened ahead of time. You will be forced to straighten the torso only with the forces of the back, and this is a weak position – there is a possibility of an unsuccessful rise or stretching of the back. The legs should not be straightened until the torso is perpendicular to the floor.

Right: Stand straight or lean back slightly as you complete the lift, letting your shoulders fall into a natural position. Keep tension in the area of ​​​​the shoulder blades.

Incorrect: Excessive leaning back at the end of a lift will result in injury-prone muscle strain rather than strengthening it.

Correct: Lower the barbell to the floor, controlling the entire range of motion, but do not specifically prevent the barbell from lowering.

Wrong: Do not deadlift more than once a week. Private workouts can lead to injury. If you feel discomfort in the back, it is better to rest for another week, train other muscle groups.

With the observance of technique and a sober choice of the weight of the bar, the deadlift becomes no more traumatic exercise than the rest. You can expect both an increase in strength and an increase in muscle size, since deadlifts affect almost all muscles, from the legs to the neck.