The basic exercise, which allows you to work out almost all the muscles of the back, perfectly helps to develop strength and muscle mass. Develops the latissimus dorsi, trapezius, rhomboid and extensor muscles of the spine. This is a technically difficult exercise, you need to understand the position of the body and the trajectory of the barbell very well.

Technique

1) Stand in front of the bar. Feet shoulder-width apart and slightly bent at the knees. Bend over and grasp the bar with an overhand grip. The distance between the palms is slightly wider than the shoulders. Without bending your arms, straighten your torso and lift the barbell.
2) Starting position: slightly arching in the lower back, tilt the torso forward – just above the parallel with the floor, but below the line that is 30 degrees from the horizontal. The legs are slightly bent at the knees, the head is directed straight forward. Tighten your lumbar muscles and maintain this position of the body until the end of the set. The bar “hangs” on straight arms in front of the shins.
3) Inhale, hold your breath and pull the bar to your waist. Elbows move strictly back-up and do not diverge to the sides. Try to raise your elbows as high as possible.
4) Pull the bar exclusively with the effort of the muscles of the back and shoulders.
5) Do not relax the psoas until the end of the set.
6) Pulling the bar to the belt, exhale and slowly lower the barbell down. Do the next repetition.

Tips

– During the deadlift, the torso, legs and head must always remain motionless. First of all, this concerns the inclination of the torso in relation to the floor – the torso should be above parallel to the floor, but below the line that is 30 degrees from the horizontal.
– Pay attention to the grip: the distance between the palms should be slightly wider than the shoulders. This is a guarantee that you will perform the exercise in a wide amplitude, raising your elbows above the level of your back.
– Pull your elbows as high as possible. At the top, they must be above the level of the back. The higher the elbows rise, the more the back muscles are involved.
– At the very beginning of the thrust, the main load is focused on the lower part of the widest. But as soon as the elbows pass the level of the back and you begin to take your shoulders back, the focus of the load shifts upward: to the upper part of the latissimus dorsi, trapezius and rhomboids.
Keep the natural curve of the spine throughout the exercise (the back is slightly arched in the lower back, and the chest is straightened). Do not round your back or bend in any way (or unbend) at the waist, tilting (or lifting) the torso as you pull. This is extremely dangerous!
-To engage your upper back (rear delts, rhomboids, trapezius, and upper lats) more, pull the bar towards your chest and point your elbows out to the sides. This is a more difficult version of the exercise.
– The legs should always be slightly bent at the knees. This will make it much easier for you to maintain a stable body position during the traction. If you pull the bar with straight legs, you will be forced to round your back in an attempt to maintain a stationary body position.