The deadlift for girls, which we will talk about today on the Beautiful and Successful website, is an ideal exercise for a female figure – it kills two birds with one stone: it helps to tighten the most important muscle groups for women, and also promotes weight loss.

What is the effectiveness of the exercise?
Deadlift is a universal complex exercise with a barbell (dumbbells), during which many muscles are involved. Girls, performing deadlifts, pump up the back, legs (especially the back of the thigh and calf muscle), strengthen the press, and also tighten the buttocks.

Can you imagine how much energy is consumed during this exercise?

Experts assure that if you know how to do deadlifts for girls correctly and adhere to the execution technique, then the body will spend energy more intensively than usual for another 2-3 days after training. It helps to keep fit easily.
In addition, the performance of this exercise “spurs” the body to produce testosterone and growth hormone, which are considered the main anabolic hormones. They are responsible for the process of fat burning and muscle building.
And, finally, by performing this universal exercise, you speed up the metabolic process, which is important for those who want to not only maintain good physical shape, but also struggle with being overweight.
As you can see, deadlift can be attributed to one of the most effective exercises for women and it is safe to include it in training for those who follow their physical form. But it is important to remember some nuances.

What is the danger?
Exercise will do harm, not benefit, if you make two basic mistakes:

Do not follow the deadlift technique for girls.
Do not pre-train (warm up) the muscles.
Violation of execution technique
Whichever exercise option you choose (and there are several varieties), it is important to know how to properly perform deadlifts for girls so that the load falls on the right muscles, and not on the lower back.

No rounded back! It should be straight and slightly tense.

With this position of the back, the entire load when straightening the body will go to the muscles of the legs and buttocks, which is what we need.
If you round your back, then the entire load will be transferred to the lower back. Even if you don’t feel pain in gym, then you can’t avoid microtraumas for sure.
An improperly performed deadlift, in which all the stress falls on the back, and not on the legs and buttocks, causes sprains. This damages the vertebrae. As a result of this, they become loose, which subsequently leads to the appearance of hernias, prolapse of the vertebrae, protrusions and other problems with the spine.

Warm up is a must!
Remember the following rule: before doing this exercise, you must warm up and warm up your muscles!

Warm-up can be anything:
You can start with a treadmill, exercise bike, jumping rope. Enough 10 – 12 minutes.
Then you need to perform stretching exercises, paying special attention to the muscles of the buttocks, hamstrings, lower back, shoulder girdle and neck.
After that, it is necessary to perform a targeted warm-up with a gradual increase in load. The trainer should calculate the working weight for you, taking into account the degree of preparation, your own weight and the features of the anatomical structure of your body.
The first set is 5 reps with a neck without pancakes.
The second approach is 5 reps with 50% of the load of the maximum weight allowed for you.
The third approach is 3 repetitions with a 75% load.
Fourth set – 2 reps with 90% load.
The main approach is up to 10 repetitions with the working weight of the day.
Thus, sympaty.net advises girls to start deadlifting under the supervision of a professional trainer in order to properly study the execution technique. Loading the bar thoughtlessly with pancakes to increase the load and make the exercise more effective is not worth it.

Deadlift for girls: execution technique
Next, we will consider in more detail the features of performing different types of this exercise, and also we will figure out which of the deadlifts is preferable for the female. There are the following styles (methods) of traction:

Classic (normal).
Sumo.
Deadlift on straight legs (Romanian).
Dead.
What is the difference between a regular deadlift and a sumo?
The technique for performing the classic deadlift for girls differs from sumo in the way the legs are set and in the place where the arms wrap around the bar.

In the classic version, the legs are shoulder-width apart, the hands are on the bar at the level of the position of the legs.
With the sumo variety, the legs are spread as wide as possible (ideally from pancake to pancake), and the hands are on neck between the legs, slightly narrower than the width of the shoulders.
Execution technique
We come very close (back to back) to the bar. Position – half squat.
We spread our feet to the sides by about 45%, resting our heels on the floor. (In the correct position, you will be able to wiggle your toes and your heels will not come off the floor.)
We bend our legs at the knees and squat so that the hips are horizontal to the floor.
We tilt our back forward. Do not forget that it is perfectly flat, stretched. Not even the slightest rounding is allowed.
The pelvis is slightly raised up, protruding.
The head is raised up, the gaze is into the distance. You can select one point on the wall and fix your eyes on it.
Grip the barbell with a different grip (one palm looks down, the other looks up). This position of the hands will not allow the neck to scroll or slip out.
We take a breath and raise the bar, sliding along the hips, straightening the legs and torso.
We stop when the bar reaches the middle of the thigh.
The shoulder blades are slightly retracted.
At the end we exhale.
We repeat the required number of times.
Deadlift on straight legs for girls (Romanian)
If for the classic version and traction in the “sumo” technique, 50% of the exercise consists of squats, then with the Romanian deadlift on straight legs, the squat is performed slightly (bending the knees by 5 degrees is acceptable). Thanks to even legs, the entire back of the thigh, as well as the gluteal muscles, are actively worked out.

Deadlift
The dead deadlift differs from the Romanian one in that the exercise is performed exclusively on straight legs, avoiding bending at the knees – a squat. Performing thrust in this version perfectly tightens the muscles under the buttocks.

The deadlift requires a very good stretch, so it can only be performed by those who are physically fit.

Deadlift with dumbbells for girls
Deadlift with dumbbells is well suited for beginners, since during its implementation there is not such a strong load on the muscles as when performing a deadlift with a barbell. The classic version of the deadlift with dumbbells is as follows:

Legs shoulder width apart. Dumbbells are located near the legs.
The gaze is directed forward, the chin is raised.
Lean forward with your knees slightly bent (half squat) to pick up the dumbbells. Remember that the back is straight, tense and fixed.
The pelvis is protruded back, a little raised.
We straighten up, sliding the dumbbells over the hips.
We breathe like this – we tore the dumbbells off the floor, took in air, we stop on a delay and exhale.

We don’t make mistakes!
The first mistake. The barbell (dumbbells) cannot be pulled forward, it is necessary to slide the bar along the legs. If you perform incorrectly, give a load to the lower back.
Second error. You can’t round your back. Be sure to remember about a tense straight back and a slightly protruding pelvis.
Error three. Stressed knees – in order to protect the knee joints from injury, you can bend them slightly when tilted.
Mistake four. Don’t strain your arms. In this exercise, the arms serve as a “link” that transfers the power of the body to the bar. Do not make sharp jerks with your hands.
Mistake five. Avoid excessive loads. Trainers recommend performing this universal exercise once a week.
You can often meet the question of how to calculate the weight of the deadlift for girls? There are no specific calculation formulas. On average, a woman in a deadlift gradually reaches one of her weight.

Which deadlift is best for girls?
On the Internet, you can find information that it is better for girls to perform sumo traction, since in this case the muscles of the buttocks are better worked out and tightened. This is not entirely correct. It will be more competent if a specialist tells you which deadlift is better for girls, taking into account the anatomical features of the structure of your body.

Deadlift in the sumo technique will be difficult to perform for those who have short legs or short stature.
Also, it will not be easy for those who have insufficient stretching to cope with the “sumo” deadlift.
But for girls of high stature, it will not be very comfortable to perform traction in the classic version.
Only a competent coach will choose which deadlift is best for girls: classic or sumo, Romanian or dead, or it would be preferable to stop at deadlift with dumbbells.