Deadlift technique for women. Romanian deadlift: execution technique. The best exercise for the buttocks (video from Yaroslav Brin)

Greetings, dear readers and, in particular, readers! For girls, today's article will be doubly useful!

It so happened that the majority of visitors to the gym associate basic exercises with large muscle mass and strength sports. And what if I say that they are useful for the weaker sex too!

Even the heaviest of the basic movements ( deadlift) can serve good tool in construction slim figure. Let's find out why the deadlift is so useful for girls.

If you explain it quite primitively, then deadlift is lifting a load from the ground. Movement, which is often found in everyday life.

If to explain more scientifically, then the deadlift is a combination of two movements: extension in the knee and hip joints. And the heavy barbell that you hold in your hands prevents this extension.

The exercise in question has long been rooted in the training schemes of athletes in many sports. Yes, yes, its application goes far beyond fitness and bodybuilding.

Deadlift in different sports

Even in the program of the great strongman and bodybuilder Evgeny Sandov, there were exercises reminiscent of the current cravings. And that was over 100 years ago!

And subsequently, many circus strongmen included lifting the barbell from the floor, both in their training and in the performance program.

Deadlift gained worldwide popularity after the advent of weightlifting. Since then, it has been actively used in the training practice of athletes in almost all strength sports (powerlifting, weightlifting and even luge). This exercise did not go unnoticed in crossfit.

What muscles work

Since the main movement occurs in the hip joint, the gluteal muscles and muscles receive the main load. rear surface hips.

In the classic version of the traction, in addition to the hip joint, the knee joint is also bent. The movement resembles a semi-squat. Therefore, you cannot do without the work of quadriceps.

The extensor muscles of the back work in a static mode, that is, they do not change their length throughout the entire exercise.

But, I remember, I said that the deadlift affects almost the entire body. And indeed it is! To hold the barbell in your hands, you need to tighten the muscles of the forearms. And to stabilize the shoulder girdle, the rhomboid and trapezius muscles are included in the work. You see, the deadlift will not let you relax!

Advantages and disadvantages

This exercise is not ideal and has its drawbacks. But most of them are due to the inability to do it right or the desire to lift heavy weight.

Let's start with the disadvantages. So:

1. Makes high demands on the technique of execution and the musculoskeletal system. Therefore, I do not advise completely inexperienced beginners and fragile girls to start with this exercise. First you have to strengthen your muscles in simple movements.
2. It is difficult to do a deadlift at home, because the best burden for her is a barbell.

That, perhaps, is all. And now for the benefits.

Why do deadlifts

1. The load on almost the entire body. Imagine - you use 75% of the muscles in your body. During the period of mass building, such a "global" effect will contribute to the release of anabolic hormones and, consequently, muscle growth. Girls should not be afraid of this! After all, you will not get a pumped body, but a good physical shape (especially the legs and buttocks). And during the period of weight loss, the exercise will allow you to burn more calories.
2. Standing with not big weights will strengthen the lower back and the entire muscular corset of the spine (if done correctly!). And this will have a positive impact on Everyday life. For example, when lifting any weights in everyday life.
3. The exercise teaches you to feel the back muscles and keep your lower back straight.
4. Various types of traction, such as Romanian, make it possible to work out the back of the thigh and buttocks with emphasis. And the thrust on one leg works out the middle and small gluteal muscles.

As you can see, there are more than enough reasons to include deadlifts in your workouts. The main thing is to learn the right technique.

Contraindications

Standing can not be performed by everyone. In some cases, even with the right technique, exercise can be harmful!

Who is at risk?

1. People with herniated discs and back pain. In sports, there are cases when athletes train even despite this ailment. But we are for health!
2. In addition to intervertebral hernias, there are hernias of the abdominal wall - organs are pressed through a layer of abdominal muscles.
3. Those with diastasis - stretching of the fibers of the white line of the abdomen. The one that connects two vertical rows of abs. It often occurs in women after pregnancy.
4. People with cardiovascular disease.
5. People with poor posture.

The main reasons for contraindications are that:

1. The back muscles work in a static mode. The load from them is transferred to the intervertebral discs, squeezing them. The spine of a healthy person tolerates such a load well. What can not be said about an unhealthy back
2. When performing barbell lifts, you need to retract and tighten the abdominal muscles. And this leads to an increase in intra-abdominal pressure, from which blood pressure also rises. This is normal for strength exercises, but it is dangerous for the above categories of people

Safety regulations

To protect yourself from potential negative consequences, you need to approach training wisely!

What is the danger

The load on the bone apparatus is distributed evenly in the case when the back retains a natural deflection, the shoulders are straightened, the stomach is slightly drawn in and tense. If at least one of the criteria is not met, then the technique collapses, and the risk of injury increases in geometric progression from repetition to repetition!

Violation of execution technique

How to trace the violation of technology? It's easy to notice. The main “jamb” is a hunched back. Sometimes people bend almost into an arc. The reason for this violation is big weight or muscle weakness.

To learn the correct technique, film yourself on video, from the side. Or ask an experienced athlete, or even better, a coach to look after your technique.

Warm up required

Never forget to warm up! It is the key to your athletic longevity. Besides, it doesn't take much time. Usually 5-10 minutes are enough to “warm up” the ligaments and joints and prepare the muscles for training. This part of the warm-up is called the general. The best option would be to perform a short cardio session and swing movements with arms and legs.

This is followed by a special warm-up. I think you know her too. It is the execution of several warm-up approaches in the exercise that you are going to do.

Equipment

Hard-soled sneakers are best for shoes.

The requirements for other elements of clothing are simple - they must not restrict movement and allow the skin to breathe.

Many athletes use a weightlifting belt worn around the waist. Its main task is to maintain intra-abdominal pressure. And as you remember, it is it that helps to keep the lower back straight.

I advise you to use the belt only in working approaches. In other cases, try to keep your lower back straight on your own.

Another important piece of equipment is the shoulder straps. They are used when the grip strength is not enough to hold the weight in the hands. Another reason for their use may be fatigue of the muscles of the forearms due to previous exercises.

Sometimes both coaches and experienced athletes suggest using a mixed grip instead of belts. That is, take the bar of the bar with one palm away from you, the other - towards you. But this version of the execution can lead to injury to the shoulder joint and an imbalance in the development of the muscles of the back and arms!

Technique and types

Exercise in the classic form is unlikely to please the girls. After all, you need pumped buttocks and a thin waist.

Which deadlift is best for girls

Since you need elastic buttocks and toned hips, then the emphasis should be on their training. This will help us traction on straight legs, it is also deadlift or it is also called Romanian. The essence of the exercise is that the main movement occurs in the hip joint, which is unbent just by the gluteal muscles.

• Romanian:

The correct technique of the deadlift corresponds to slightly bent knees and a straight back. Which should remain so throughout the exercise. Moreover, you should strive not to lean forward, but to take back the fifth point. As if you want to rest your buttocks against an imaginary wall behind you. Hands with weights should be directed vertically down. You should lower yourself until you feel a slight tension in the back of the thigh.

• On one leg:

It is another effective "female" exercise. Which, for some reason, is not popular. But in vain! After all, it involves not only the gluteus maximus muscle, but also its smaller neighbors - the middle and small gluteal muscles.

In the starting position, put one foot back. And leave it in this position throughout the exercise. The rest of the technique resembles traction on straight legs. And to better understand how to do this type of deadlift, watch the video (https://www.youtube.com/watch?time_continue=37&v=vTL6fT93RMQ)!

• Sumo:

In the starting position, you need to stand up with your legs apart much wider than your shoulders and turning your socks. As weights, you can use a barbell, dumbbells or a Smith machine. By the way, it also swings the rest of the exercises! Grab the bar with a straight grip (palms facing you) shoulder-width or slightly narrower. The forward tilt of the torso should be small, since the lion's share of the movement is the extension of the legs.

Deadlift from floor to knees on a stand:

It is performed only due to the muscles of the legs. The stand is used to increase the depth of the squat. Squat down as far as flexibility allows. Then stand up with just a leg extension and bring the barbell up to knee level. Then return to the starting position.

Training program for girls

The deadlift can be included in the training complex on the day when you train your back or legs. The best way- put the exercise first or second in your program.

So a leg workout might look like this:

1. Incline Leg Press – 3-4 sets of 15-12 reps.
2. Straight leg deadlift or sumo deadlift - 3-4 sets of 15-12 reps.
3. Lunges - 2-3 sets of 15-12 reps.

If you are deadlifting on back day:

1. Pulldown - 3-4 sets of 15-12 reps.
2. Classic deadlift - 2-3 sets of 15-12 reps.
3. Horizontal block pull to the stomach - 3-4 sets of 15-12 reps.

And after completing the complex, do not forget to stretch the muscles!

It is better for girls to perform the classic version of the deadlift from plinths, that is, not from ground level, but from knee level. To do this, you need to set the plinths so that the neck of the bar passes just below the kneecaps.

Common Mistakes

The most common errors include:

1. Hunched back. The most traumatic technical violation
2. Non-synchronous extension in the hip and knee joints
3. Bringing the shoulders forward. Indicates weak trapezius and rhomboid muscles
4. Overextension of the body after lifting with weights

findings

Today we learned that the deadlift is great way development of muscles not only in men, but also in women. Or effective remedy for weight loss. But do not forget about the right diet!

On this I say goodbye to you. Subscribe to article updates, share information with friends on social networks. And if you have any questions, please contact me through the form feedback Online. See you soon!

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Glad to welcome you dear readers sports blog sportivs. Alexander Bely is with you. I propose to discuss female forms today. It's no secret that all girls want to have good figure and toned ass and so we'll talk about how you can achieve cool results. We will find out why the Romanian deadlift for girls has become the main secret to achieving tightened buttocks and beautiful figure.

Basic concepts

Romanian traction is the prototype of the classical one. Its difference lies in the fact that it is performed on straight legs.

This type of traction is widely used among both men and girls. The back of the leg is being worked out - the biceps of the thigh. For girls, this exercise will serve great helper. In addition to the load on the gluteal muscles, there is tension in the back area. Thanks to this factor, you can perform this exercise both on the training day of the legs and back.

In order to achieve good results, it is necessary to adhere to the correct execution technique. Otherwise, it is fraught with the appearance of a lot of trouble - injuries, sprains.
To avoid damage, let's look at the main mistakes that are often made by beginners and athletes performing Romanian deadlifts.

Runtime errors

1. One of the most common mistakes is to perform an exercise with a rounded back. Primarily, given error present when there is excessive weight on the projectile. The body is unable to perform the barbell lift with proper technique, and turns on the back assist, which makes it a c-bend. Always watch your back, it should be straight.

2. The boom is too far away. Too far location is fraught with not correct technique, since the projectile goes too far from the legs.

3. Bend the arm at the elbow. This happens when the weight of the projectile is too large. When an athlete is trying with all his might to perform a barbell lift, it happens that the grip is weakening, and you want to correct the neck by bending your arms.

• Shoes. It is recommended to wear sneakers that will fit snugly to the foot so that you can feel the floor during the exercise.
• Miscellaneous. Used when projectile weight is too high.

You may have some problem in the form of a weakened grip while you are pulling with too much weight. To avoid this mistake, I recommend using straps.

Dear friends, I advise people who have back problems not to do such exercises. This can only make the situation worse. Before starting training, I recommend that you consult a doctor and coordinate with him all the exercises that can be performed without harming the body.

After we've covered the basic concepts and the most common mistakes that get in the way of good performance, let's talk about technique.

Correct technique

On the this moment There are about 8 varieties of deadlift. Most people simply confuse and do not understand which muscle groups are involved when performing this exercise.

Before this, and before other exercises, I strongly recommend that you Dear friends conduct a thorough warm-up that will warm up your body, tone your muscles, thereby you can protect yourself from unpleasant injuries and sprains.

1. Hang on the projectile desired weight, come to him. The legs are shoulder-width apart, the feet are parallel.

2. Grasp the barbell with a grip slightly wider than shoulder width.

3. The arms are slightly bent at the elbows, the back is constantly straight, the shoulder blades must be brought together. Bending your knees, at the maximum point you need to move the pelvis forward so that the spine is vertical.

4. The back is in a bent state, you need to move the pelvis back. As you lower the bar you should feel a strong stretch in the back of your leg. If this happens, then you are doing the exercise correctly. It is important to monitor the level of the back so that it is in a level position, you need to do the exercise with the muscles of the legs, and not with the back.

5. The bar rises strictly vertically. During the exercise, you need to feel how the muscles of the back of the thigh tighten, if you don’t feel it, then you are doing something wrong.

What can replace

Also have Alternative option Romanian deadlift - with dumbbells. An excellent plus is that the exercise can be performed both in the gym and at home. This variety is perfect for those who have wrist or forearm problems.

There is another alternative, it is an isolated exercise - Romanian traction with one arm. You need to grab the support with your hand, take a dumbbell in one hand, during the exercise it should slide along the leg. I recommend doing the exercise slowly, so you will feel the best pumping. Also, do not forget to monitor the level of the back, remember, it is always even!

To maximize the load on the biceps femoris, additionally strain it during each set.

Despite the abundance of various new programs aimed at the formation of a beautiful athletic body, leaders in this issue still remain time-tested and practiced exercises.

One of these effective techniques is a deadlift for girls. This is a basic technique that allows you to simultaneously work with almost all major muscle groups. To perform this exercise, you will need additional equipment - kettlebells, barbell, dumbbells. In performing deadlifts, competent technique is of paramount importance. It is she who determines the effectiveness and safety of classes. Best of all, this technique works out the back, buttocks, hips. In power sports, deadlift for girls and men is a competitive discipline.

This exercise can rightfully be considered universal, aimed at working out various zones. Its implementation provides effective pumping of most muscles. The main load falls on the legs, buttocks, back, shoulders and arms. The exercise is performed using special equipment - barbells or dumbbells. The fair sex is recommended to train with low weight. For initial stage a couple of kilograms will be sufficient load. As you master the technique, you need to increase the weight. In this way, you will maintain a high efficiency of training.

Why do deadlifts

Often, gym goers refuse to perform strength exercises, as they believe that weight training will deprive their figure of grace and femininity. This is a deep delusion. Moderate power loads will contribute to the activation of fat-burning processes, and will also tighten the muscles, give them a beautiful relief. Deadlift for girls is a great way to pump up a beautiful ass, tighten the hips from the outside and inside, give a sporty shape to the arms, get rid of the manifestations of cellulite and excess weight. This exercise takes a large number of energy, which has a positive effect on the process of losing weight. Also, the abdominal muscles are included in the work, which allows you to put in order one of the most problematic areas of the female body. By regularly performing deadlifts, you can achieve thin waist and tightened press. In addition, in the process of training, the spinal muscles are strengthened and, consequently, posture is corrected.

Benefits for the legs

The legs are the main area to which the deadlift for girls is directed. In the process of performing the technique, the biceps and biceps are developed and tightened. inner side hips. These areas are usually difficult to train, and the deadlift allows you to successfully put them in order. Certain methods of performing traction are aimed at stretching. In this regard, the effect obtained is significantly higher than the result of training on a block simulator. If the traction is performed on straight legs, then most of the load falls on the biceps. And in this case, these muscles develop much more actively than when performing flexion on the block.

Benefit for the priest

Buttocks - the area that modern ladies pay increased attention. First, the buttocks have great importance in general impression from a female figure. Secondly, quite often it is in this zone that fat reserves are deposited. Thus, every woman who wants to look 100% needs to have a toned, elastic ass, which the deadlift will help to achieve. In terms of formation beautiful buttocks the most suitable ways to perform deadlifts are sumo or classic.

The deadlift is an anaerobic type of exercise that forces the muscles of the whole body to work, due to which the load increases. As a result, the effect of fighting extra pounds is achieved much faster and more noticeable than when performing only cardio exercises. Therefore, for full-fledged classes, deadlift is simply necessary for women.

Benefits for the back

The deadlift involves the lower back, latissimus dorsi, and extensors. Therefore, it has a wonderful effect on the development and strengthening of the back. With regular exercise, the spine straightens, posture is corrected, an attractive relief is formed, fat folds are eliminated. A beautiful, strong, athletic back plays an important role in the perception of a female figure. It gives the silhouette harmony, smartness, proportionality.

If you are looking for an exercise that will train almost all the main zones, then the deadlift for girls will suit you. The execution technique involves the work of 75% of the muscles of the body, including the muscles of the hips, trapezium, forearm, latissimus dorsi, back extensors, abs, buttocks, biceps.

The deadlift combines eight different exercises:

• leg flexion;
• twisting, aimed at the development of the press;
• wrist flexion;
• thrust down with straightened arms;
• leg press;
• back extension;
• rise on toes;
• shrugs for working out the muscles of the neck and upper back.

The main types of exercises are sumo, deadlift with dumbbells for girls, classical and Romanian traction. They differ in the way they are performed. The choice of one or another type is determined by the characteristics of the body of the athlete, as well as her individual preferences. If you are new to the world of sports, then when choosing the type of traction that suits you, consult an instructor. The specialist will recommend the most suitable option, and also talk about the nuances of execution and help to master the correct technique. Sumo usually suits ladies tall with long legs and excellent stretch. Universal option is a classic. This technique at home can be performed with dumbbells.

Basic rules of the deadlift

Only correct execution reception allows you to achieve impressive results. First of all, this concerns the degree of muscle development, relief formation, and fat loss. It is equally important to strictly follow the technique in order to ensure the safety of the workout. Deadlift with dumbbells for girls or exercises with a barbell is a serious type of load that, if performed incorrectly, can result in dangerous injuries.

You need to start training with warm-up exercises. Before pulling, you can run for about 10 minutes, pedal an exercise bike or jump rope. This will warm up the muscles and prepare them for a more thorough load. Warming up is extremely important when performing a deadlift, not only in terms of the effectiveness of the exercise, but also in terms of safety.

After warming up, stretch your muscles a little, focusing on the buttocks, lower back, neck, hamstrings, and shoulders. Further preparation involves a warm-up aimed specifically at the load zone.

You need to start the exercise with a small weight, gradually increasing it. Classes in the gym are recommended to be carried out once every five days. More frequent performance is not recommended, especially for beginner athletes.

• Place your feet shoulder-width apart, parallel to each other.
• The bar of the bar should be placed in the central part of the feet.
• Grasp the projectile, spreading your palms 50 cm apart.
• Raise the projectile, hold it for a while, then lower it.

As part of this technique, it is necessary to complete five circles with different amount repetitions and with varying degrees of load:

• first round - five repetitions with an empty neck;
• second round - five repetitions with 50% of the weight;
• third round - three lifts with 75% of the weight;
• fourth circle - two lifts with 90% of the weight;
• fifth circle - up to 10 lifts with a working weight.

classical technique

Most often, women use the classic deadlift technique. You need to execute it like this:

• stand up straight, calmly, the lower back is in a natural state;
• hips and back determine the degree of load. If you bend down to parallel with the floor, then the exercise will load the back most of all;
• the main load should fall on the legs, back, but not on the arms. The arms are only pulling the weight like cables, not lifting it;
• when lifting the projectile, the pelvis must be retracted;
• the bar must move in a vertical position. To do this, in the process of lifting, you need to bend your knees, move your pelvis back, while tilting your straightened body forward. The trajectory of the projectile should lie close to the legs;
• during the exercise, keep your back straight, do not weaken the tension of the press, back. The shoulder blades must be closed.

If you want to start mastering the deadlift, then before that it is recommended to take time to strengthen the legs and back due to pull-ups, lunges, hyperextensions, squats.

Deadlift

This is another name for the Romanian deadlift technique. Its fundamental difference is that in the process of execution, the legs remain straight. Due to this, the maximum level of tension is achieved in the back of the thighs and in the buttocks. The rectifiers of the back also receive a good load. Here are the basic rules of Romanian technique:

• arms wrap around the bar about shoulder width apart;
• do not round the back, bring the shoulder blades together;
• keeping the position of the back, bend forward, push the pelvis back. If stretching allows, then the legs should be left straight. But you can also slightly bend at the knees;
• the bar should move vertically along the shins and hips;
• lift the projectile without releasing tension in the back and legs;
• when lowering, it is important to bring the projectile to the middle of the lower leg, and not to throw it. This will stretch the hamstrings.

A variation of the Romanian technique is traction on one leg:

• hold the body with your left hand for any support;
• in right hand take dumbbell;
• standing on right leg, sit down. At the same time, the left thigh is retracted and rises up to parallel with the floor;
• the dumbbell should make a vertical path down along the thigh and lower leg;
• it is important not to round the back and not release tension in the buttocks;
• lifting should be done smoothly.

sumo technique

Sumo is another popular deadlift for girls. Technique is different high efficiency in relation to the gluteal muscles. It allows you to work with much larger weights than the classic technique. Sumo is performed as follows:

• feet are widely spaced, turned to the sides at 45º;
• one palm rests on the neck, the other - under it at a distance wider than shoulders;
• the thighs are parallel to the floor and form a right angle with the shins. The back is not rounded;
• stretching forward, bring the shoulder blades together;
• lift the projectile with the effort of the hips;
• slowly return to the starting position.

The most important factor that determines how effective the deadlift will be is the execution technique. The videos will help you understand the main points of this exercise, but ideally it is best to seek help from a professional instructor. An expert will help you understand everything important nuances, develop technique. Having mastered the rules for performing traction, in the future you will be able to successfully engage on your own. This is extremely important, as improper traction can lead to serious injury. Among blunders, which are usually committed by beginners, the following can be noted:

• back flexion. Throughout the entire execution process, the spin must maintain straight position. Flexion is the path to sprains, dislocations of the vertebrae and the formation of an intervertebral hernia;
• falling back. At the top point, you can not deviate back. This creates an increased load on the lower back, which can cause pinched nerves, hernias, compression fractures;
• different grip. This feature is typical for sumo technique. But you should not use it too often, as it causes overstretching of the shoulder joints and ligaments of the biceps.

It is impossible to engage in deadlift for people with impaired functions of the musculoskeletal system, scoliosis, intervertebral hernias, compressions, protrusions, problems with joints, heart, blood vessels.

Hello. I continue to talk about the most effective exercises for the buttocks. There was an article last week. If you haven't read it, then go for it. Then came two notes on squats and lunges. As a result, we should have a block of 4 articles dedicated to the best exercises for the priests. It is thanks to them that you can make your figure better. Let me briefly remind you of 3 basic exercises:

• Deadlift (deadlift)

• Classic (normal) traction.
• Sumo pull.
• Deadlift on straight legs or Romanian.
• Dead traction.

If for the classic version and traction in the “sumo” technique, half of the exercise consists of squats, then the Romanian deadlift involves only a small squat, in which the knees are bent by 5-7 degrees. It is thanks to this that the entire back of the thigh, as well as the butt, is actively worked out. There is also a deadlift exclusively on straight legs.

Which deadlift is more suitable for girls?

After digging around on the Internet, you will most likely come to the conclusion on your own that sumo traction is best suited for girls, since the muscles of the buttocks are well loaded. We can say that this conclusion is both true and false at the same time. Choice of the most effective form traction depends not only on which muscle group is most involved in the exercise, but also on the person performing it. There are many factors that will become fundamental when choosing the most effective traction for a girl. First of all, this is the anatomical structure of the body, the level of training, the degree of elasticity of the muscles of the legs.

Stretching and warming up your muscles is a must!

Some features to consider when choosing traction for a girl:

• The sumo deadlift will not be easy for girls who are short in stature.
• The sumo deadlift will not be easy for those with poor stretching. back muscles hips.
• High growth can become an obstacle when performing traction in the classic form.

I can only say with confidence that this type of exercise, traction, must be approached professionally. And if you are not one, if you are just starting your way of building a body, then you have a direct road to a competent coach. He will not only be able to choose the deadlift you need, but will also help you master the correct technique and avoid injuries. And in this exercise, injuries can be very serious.

I would like to immediately indicate that today we will be interested in Romanian traction. The fact is that the deadlift is an exercise that mainly loads the back muscles. But with small corrections in the execution technique and in accentuating the load, the deadlift turns into a Romanian one and perfectly loads the gluteal muscles, the back of the thigh and, to a certain extent, involves the extensor muscles of the back.

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

The Romanian deadlift helps create rounded buttocks. The butt becomes tucked up, and with a serious approach, you can achieve a visual effect of separation between the gluteal muscles and the muscles of the back of the thigh.

Adviсe:

• In the deadlift, the exercise is done on straight legs, but we need a Romanian draft, so the legs at the knees need to be bent. This will redistribute the load from the back muscles to the muscles of the buttocks and the back of the thigh.
• No need to put the barbell on the floor. The lowest point of the exercise is the bar of the bar at the level of the middle of the lower leg.
• After lifting, you do not need to rest at the top point. Get up, complete the exhalation and move on.
• We lower the barbell down to the middle of the lower leg, not by tilting the back, but by bending the knees and pulling the pelvis back. At the same time, we keep our back with a slight deflection.
• This exercise can be dangerous for your lower back. Therefore, if you are a beginner and do not own the correct technique, then it is better to start with very small weights. Do not chase weight, otherwise your workouts will end with lower back pain. And it is not known whether you will then have a desire to return to this exercise. First work out the technique, then chase the weight.

What is the danger?

This exercise can be harmful rather than beneficial if you make two major mistakes:

1. Do not follow the technique of the exercise.
2. Do not preheat your muscles.

The workout might look like this:

• We start with a treadmill, exercise bike or ellipse. It will be enough to spend on the simulator 10 - 12 minutes. Blood circulation will improve, muscles will become more elastic, ligaments and joints will be ready for stress.
• Do some stretching exercises. Attention should be paid to those muscles that will be mainly involved: buttocks, hamstrings, lower back muscles. Do not forget about the shoulder girdle and neck, as you will have to hold the barbell.
• Perform a small targeted warm-up with a gradual increase in load. After that, you can start the exercise with the weight you need.

Visually watch the technique of performing traction in the video of Yaroslav Brin. I strongly do not recommend doing this exercise to people who have back problems. Although the title of the video says that deadlift is being considered, in fact we are talking about the Romanian one. That's what the creator of the video wanted.

Want to have an athletic body? Then classes in the gym will help you, where with the help of simulators and sports equipment you can not only improve your shape, but also pump up muscle mass. One of the main exercises for many athletes is the deadlift. At the same time, and the most "unloved". You ask: “why?” Because it is very difficult to perform it, and the risk of injury is very high. However, this is the most effective exercise for pumping up the muscles of the abdomen, buttocks and thighs, lower back, arms and shoulders. If you want the exercise to bring the desired effect, then correct technique performing deadlifts will help you with this.

Performing this exercise requires a lot of concentration and tension from the athlete. Therefore, it is not recommended to perform it immediately without warming up. In order for everything to work out without injury, you should initially prepare the muscle groups that will be loaded.

The importance of the deadlift lies in the fact that it affects the largest muscle groups, which leads to a strong expenditure of energy. And in order to really feel the exercise, you should use an impressive weight, which will be an excellent stimulation for each individual muscle group. Therefore, trainers do not recommend using dumbbells, because they do not provide the necessary load. A bar with pancakes from 20 kilograms is best suited for this.

It is this weight and diameter that are optimal for performing deadlifts. Indeed, in this position, the neck is on required height. If you are not yet ready for such a weight, then you can take lighter pancakes, but use a special stand. The height of the bar plays an important role in the exercise. And if you follow all the rules, the risk of injury becomes minimal.

Technique for performing classic traction

There are several options for deadlift. Often beginners, not understanding the features, confuse them, which can lead to injury. Each of the types distributes the load in its own way. So, deadlift with dumbbells, which, due to its lightness, attracts girls, allows you to place the weight on the side, which greatly facilitates the work of the joints. Wherein this species pulling leads to a strong arch of the back, which can lead to injury. Therefore, it is better to perform traction with dumbbells (at least in the early stages) with a trainer. But when doing the sumo deadlift, the back and legs get a special load.

But back to classic version exercises. It involves working with a barbell that will be comfortable for you in terms of weight. The exercise is useful for both men and women who want to pump up the muscles of the lower back, abs, thighs and buttocks.

It is necessary to perform the classic deadlift in five phases.

Training. At this stage, you need to approach the projectile, place your feet on the floor correctly, grab the barbell and mentally tune in to the exercise. It is better to put the feet on the width of the hips, although there are options for performing the exercise with their placement shoulder-width apart or even wider (sumo deadlift). In this case, the feet should look a little to the side. The neck of the projectile is located in the center of the foot, and the bar itself should be as close to the leg as possible. The grip can be classic (palms look towards the body) or use a different grip (if it is difficult for you to hold a lot of weight).

Dynamic start. The correct start is very important in this exercise. To do this, you need to correctly position your body in order to find the optimal points of application of force. This can be achieved if you stand correctly in relation to the neck (the projection of the common center of mass passes through the middle of the foot), find the center of coincidence of the body weight and the gravity of the bar, the proximity to the bar will be minimal.

Thus, for the exercise you are best off:

• take the bar with a different grip;
• bring the shoulders over the bar line in the forward direction;
• bend your arms at the elbow directly above the bar;
• position the lower part of the body as close to the bar as possible.

Bar break. Remember to take the barbell off the platform in a smooth and controlled motion. You need to make the right effort so as not to disturb the equilibrium balance.

Lifting the bar ("lifting"). At this stage, it is important to achieve a slow rise of the barbell in a straight line. If it’s still difficult for you to lift such weight (and this applies not only to girls), then you can use a special simulator in which the barbell is fixed in racks. It is especially important to observe the “vertical” rule with a weight that exceeds the weight of an athlete by 2 times. If the weight of the projectile is less, you can lift it along an S-shaped trajectory. The most difficult thing is to overcome the location of the knees, so the bar must be moved very slowly to it.

Fixation. The culmination of the exercise is the full extension of the body and arms with the weight in them.

Basic Mistakes

In order to perform the exercise correctly and not get injured, it is very important to keep your back straight without bending it. This shortcoming is especially true for girls who often make such a mistake.

In order not to break your back, start lifting the weight with a “feet on the floor” movement and only then connect your back. When lowering the bar, bend your knees after the projectile has reached them. You don't have to do it before.

Too wide setting of the feet (not to be confused with the sumo deadlift) will greatly interfere with your exercise. Don't lean back too much when you've reached the top. This can be fraught with serious consequences.

Sometimes novice athletes (especially girls) like to watch themselves from the side using mirrors. When performing a deadlift, it is better not to do this. You will lose concentration and you may hurt yourself.

To warm up the muscles, before starting the exercise, you can do a warm-up for 10 minutes. A few simple exercises - and you are ready for accomplishments!

Shoes must be low-soled and non-foamy. This will allow you to stand on your feet more firmly during the exercise.

As a precaution, you can use a special athletic belt that is worn around the lower back. However, do not rely on it to protect you from many injuries. Its task is to facilitate the process and slightly unload the waist muscles.

To make it easier to hold the grip, be sure to use the chalk applied to the brushes. In rare cases, you can use belts, but they will reduce the effectiveness of the exercise.

Locks are always put on the bar. After all, it can be difficult to keep a lot of weight in a strict horizontal position. And so that the pancakes do not come off the neck, they are fastened with special locks.

If possible, ask the coach for help. And be sure to follow his advice and recommendations. After all, even a theory learned by heart from the Internet or a book on athletics will not replace a look from the outside and practical experience masters.

This deadlift got its name "Romanian" because of the athlete from Romania, who was first noticed in the application of this technique. Over time, it has become in demand among men and especially girls, because it allows you to work out the biceps (back of the thigh).

As a result, we get an elastic and inflated "fifth point". Classic traction and exercises with dumbbells will not give you such an effect. In addition to the “butt”, the Romanian thrust gives a load to the calf, lumbar, gluteal and trapezius muscles.

As well as with the classic form of traction, correct execution is important. Otherwise, instead of beautiful and pumped up muscles, you can get injured. First, watch your back. She always keeps perfectly straight during the entire process of performing the exercise. Rounding can lead to spinal injuries.

Romanian deadlift will be effective when the bar is next to the legs. Too much distance will create additional difficulties in execution.

Do not bend your elbows when you want to correct the position of the barbell. If the weight is heavy for you, it is better to take a lighter barbell or use belts.

Technique:

1. Prepare the bar by setting the desired weight. Get close to the projectile. Spread your legs shoulder-width apart, and place your feet parallel to each other.
2. Now use your normal grip to grab the bar. Spread your arms slightly wider than your shoulders.
3. Bend your arms slightly at the elbow joint, straighten your back, bring your shoulder blades together. Legs also slightly bend at the knee. Move your pelvis slightly forward to keep your spine upright.
4. Now, with the shoulder blades brought together, push the pelvis back, bend your back. This is followed by a tilt and retraction of the buttocks. You lift the weight with your hips (biceps), not with your back. Raise the projectile to the middle of the thighs.
5. The bar moves vertically, but the body should be moved back. The projectile rises due to the push of the floor with the feet. You should feel how your feet are connected to the floor. Fatigue of the biceps will indicate the correctness of the exercise.
6. Then lower the bar to the floor, slightly bending your arms.