The deadlift is an excellent, overall muscle growth stimulating, basic free weight exercise. Everyone is used to thinking that the classic deadlift is considered a masculine exercise and requires large and strong muscles in the back, legs and arms. However, in a lightweight version, without the use of large weights on the bar, this exercise is very useful for women. Performing a deadlift just once a week helps to build muscle mass and quickly burn body fat. Due to which, over time, the body becomes more beautiful, elastic and toned.

When performing a deadlift, it is very important to use the correct technique. For girls who are just starting to master this exercise and want to do it at home, we recommend that you seek help from an experienced instructor who can be found in any fitness center. This will save you from injury and allow you to quickly achieve the desired result.

Below, we provide all the necessary information for a proper understanding of all aspects of this exercise…
Deadlift: general information:

Main working muscles:

• Hamstrings

• Buttocks

• Spinal straighteners

• Latissimus

• Muscles of the upper back

• Quadriceps

• Adductor muscles

• Forearms

Starting position:

• Come close to the bar, place your feet shoulder-width apart and parallel to each other.

• Squat down and grasp the barbell with a straight grip, grip slightly wider than shoulder width.

• Arms are vertical with shoulders directly above the bar.

• The gaze is directed forward.

Exercise technique:

• Inhale deeply and as you exhale begin to pull the barbell.

• After the bar has passed your knees, fully straighten up and bring your shoulder blades together as much as possible.

• Begin the downward movement by pulling the pelvis back. The loin is bent, the shoulder blades remain flattened.

• Having passed your knees, sit down and touch the pancakes to the floor.

Be extremely careful during the deadlift. Watch your lower back, it should always be bent. And of course, keep the movement smooth, both when raising the bar and when lowering it. Do not try to pull the bar off the floor. Inhale slowly down, exhale, powerfully up.

Tip: Imagine that instead of lifting the barbell up, you push your legs into the floor with all your might. This will help you concentrate more and perform the movement.