I always liked (and still like) the bench press lying on a horizontal bench. But today it is not about him. In this article, I will tell you guys what the deadlift is: a technique for men. In the article, as you understand, the correct technique will be given that reduces injuries and allows you to train with a lot of weight, as well as extremely useful recommendations on the exercise itself, without which few people can do without.

There is a lot of information about the deadlift, even more can be found on the Internet, if we take into account various athletes, both amateurs and “pros”. And everyone, in pursuit of unique “content”, is trying to bring something of their own, something unusual that will attract the audience. In this regard, many still cannot understand how to do this difficult, but extremely effective exercise correctly. Let’s figure it out.

Briefly about the deadlift
As I said, there is a lot of information about traction, and even more general. But for those who do not know this, I repeat: the deadlift belongs to the main basic exercises. For pumping various parts of the body, various modifications of the deadlift are used – the usual, “dead” (it is still associated with the Romanian, but there is still a very small difference, although this is not important for you and me – amateurs), and there is also an American one, which also slightly different from the previous one. In short, there are two thrusts that are radically different from each other.

The usual, by the way, can be done (this is allowed by the official powerlifting federations at competitions) in two stances – classic and sumo style. Both thrusts can be done both with a barbell and with dumbbells, although for many a barbell is preferable

Deadlift technique in the “classic”
Imagine a barbell in front of you, already equipped with a working weight. What to do next?
Preparing for traction. Come close to the bar so that the shins almost touch it, and the feet are under it (socks are even behind it in front). Feet in a classic stance should be placed shoulder-width apart, socks should look forward.

Now sit down so that your pelvis goes back, your legs are bent, and your shins are almost perpendicular to the floor (this is important, because if your shins lean forward too much, the load on the knee joints will increase, and fall off the muscles). After that, grab the bar: the palms should be near the bent knees. And here important point! What grip to choose?

There is a regular grip (straight), where both hands are on top of the neck, and a different grip – one above and the other below it (reverse grip). As a rule, many use opposite names in order to better hold the barbell: if one hand unbends under the weight, the second one, as it were, will insure it, because different muscles of the hands are loaded in the forward and reverse grip.

Continued preparation. We set our legs, fixed the pelvis, grabbed the bar with the right grip. Now pay attention to your back. Straighten it or bend it a little, fixing it. Keep it tight throughout the exercise to avoid bending your back – this is traumatic. Basically, this is the starting point.

Upward movement. From the starting position, begin to straighten the legs at the knee and hip joints so that the pelvis begins to be brought forward until the torso is fully straightened. At the same time, slightly straighten your lower back, but remember to keep your back tense (fixed). At the top point (when you are already standing and holding the weight) you need to push your chest forward, rounding it. In competition, they generally require a deflection in the lower back in a straightening position in order for the weight to be counted.

Downward movement. Exactly the opposite, perform an upward movement: begin to bend your knees and hips, pulling your pelvis back (bulging your butt) until the barbell reaches the floor.

Head position. In no case do not look at your feet or somewhere down. Only straight or slightly up.

Sumo Deadlift Technique
The preparation for the deadlift is almost the same, except for the placement of the legs. Have you seen how sumo wrestlers spread their legs wide apart? In the same way, bring your knees closer to the bar, place your feet under it (socks look forward and to the sides), but all this with legs wide apart (not very wide, otherwise you won’t be able to lift even elementary weights).

Bend your legs in all joints: the knees should bend in the direction of the socks, that is, not forward, as in the previous stance, but forward and to the sides. The pelvis is also drawn back, and the back is fixed and straightened. Grab the bar, but the hands here are between the legs, and not, as in the first case, behind them.

Weight lifting occurs due to the straightening of all joints, as in the previous version. Watch the position of the back, and also decide in advance on grip.
Descending is diametrically opposed to ascending.

Dumbbell rows

There is no fundamental difference from barbell pulls, except perhaps the position of the shells. Look, the barbell as a solid projectile is located strictly in front of the legs, and dumbbells, to make it more convenient to perform, can be placed in front, but slightly to the side, or even to the side. This is now I’m talking about the usual and Romanian traction. In sumo, things are different: the dumbbell row in this style is similar to the plie squat – the dumbbell is held with both hands on the top of the plates.

Recommendations
It is best to squat in front of a mirror so that you can see your inaccuracies in technique and correct them immediately.

Another important point is the torn shins. This is direct evidence of the correct technique, but tearing them apart, as you understand, is not necessary. Just as you lift and lower the weight, pull the bar along your shins, almost touching them (or touching if you want).

Be sure to stretch. Perform 4-5 sets with non-working weight (with less) using the pyramid method: each set is more weight. This will provide you with the development of strength endurance and accustom you to the correct technique with less weight. This, by the way, will save you from many problems.