There are only three basic exercises that develop the whole body at once – this is the bench press, squats and deadlift. It is the latter that most bodybuilders call the most effective for increasing strength and mass.

At the same time, it is important to follow the technique, since it is very easy to get injured on the deadlift – how to do everything right, says the absolute champion of Russia in the deadlift, Yuri Belkin.

What muscles does the deadlift develop?

The deadlift is the most energy-intensive exercise, because it involves almost all muscle groups and provides an incredible stimulus for growth. First of all, the legs (or rather the back of the thigh) and the back are loaded. Also, the abdominal muscles act as stabilizers, the trapezium and forearms are perfectly loaded, and the hands also receive a good static load.

Deadlift technique

There are several varieties of deadlift. It is very important to choose the option that is convenient for you, since the correct technique largely depends on physiology.

Classic pull

The classic version of the deadlift is considered to be a narrow stance, in which the bar almost touches the lower leg, while the hands are shoulder-width apart. This type of traction is suitable for people with short limbs. Straighten your chest and shoulders, looking forward. Tighten your back muscles and arch your lower back, then lift the barbell.

The most important thing is to keep your back straight throughout the movement, the hump pull can easily lead to injury. If you can’t keep your back straight and keep your lower back arched, then you’ve taken on too much weight.

When lowering the bar, move your pelvis back, only slightly bending your knees. In this case, the bar should not go forward, it goes exactly along the legs, as close as possible to them.

Sumo pull

For people with elongated limbs, the “sumo” traction is more suitable – this is the name of the option with a wide setting of the legs. The grip of the bar in this case will be narrow. With such a setting of the legs, the socks should be turned to the sides, and the wider we put our legs, the more we turn the socks. This positioning of the legs allows you to reduce the range of motion, reduce the tilt of the body forward and lift more weight.

Straight Leg Pull

Deadlift on straight legs, also called deadlift or Romanian thrust, is aimed at maximizing the back of the thigh and buttocks, therefore perfect for girls. With this option, the athlete practically does not bend his knees and does not put the barbell on the floor, but leaves it on weight at the bottom point.

Working on weak points

To avoid flaws in technique that arise due to problems in a certain part of the amplitude, you need to separately work on weak points. To work out the upper part of the amplitude, many use traction from plinths (slight elevation). However, Yuri Belkin states that problems with the upper part of the amplitude are most likely caused by gaps in technique, so it is better to simply reduce the weight and monitor the correctness of the movement more closely.

With problems with the breakdown of the rod, you can use the so-called thrust from the “pit”. In fact, no hole is needed here, you just stand on an elevation of 5-10 centimeters and perform an extended traction version.