The deadlift is one of the exercises that more muscle mass involved and that, in addition, it generates more stimulation in the quadriceps, gluteus, hamstrings and core. Despite this, also generates a lot of fatigue at the level of the central nervous system, Therefore, when programming this exercise, the basic training variables such as volume, intensity, frequency, etc. must be taken into account.
Even so, in addition to progressing taking these variations into account, we can also do it by performing accessory exercises or modifying the pattern of the exercises.
how to deadlift
When we perform exercises like deadlift we involve many joints and muscles. For this reason, technique is essential and it is necessary to learn each of the movements well and the proper posture in each exercise.
Starting small is ideal.. If we are beginners in this, it is best to do it without loads at first to adapt to the correct posture and acquire good habits when performing these exercises.
We will start with knees slightly bent until the bar, when raised, makes contact with the tibia. This is known as the first snatch phase, in which we will also involve the quadriceps.
Throughout the movement, we must perform a hip and knee extension, and the bar has to remain vertical to the ground. At no time should we make turns or complex movements that can end up hurting us.
Three variants you can make
Stiff leg deadlift
When doing the stiff-legged deadlift, or also called the Romanian deadlift, you won’t be able to move the same amount of weight since we’re reducing the involvement of the quads. Still a good way to increase hamstring and gluteal involvement.
In this case we modify the traditional movement keeping the legs rigid throughout the movement avoiding bending the knees. You will notice how the back of your legs work more and that is precisely the objective of this variation.
sumo deadlift
Perhaps the most common variant of the conventional deadlift. The sumo deadlift basically consists of a normal deadlift, but with a leg width greater than the width of our shoulders and with the toes facing outwards forming an angle close to 45º.
Dumbbell Deadlift
Now we are going to replace the bar with two dumbbells and, although it may seem silly, the reality is that it changes the movement quite a bit. By using dumbbells we can carry the weight to the sides of the body and we make all the force upwards.
This is the trick we suggest to improve the deadlift
Elastic bands are one of the materials that people use the most in gyms, even for exercises that They involve a lot of muscle mass.
There are many studies on the use of elastic bands on the squat and bench press, but very few on the deadlift. For this reason, Galpin AJ’s team conducted a study on the use of elastic bands in the deadlift and how it had repercussions.
For it, They took 12 trained men and made them deadlift with bands, just like in the photo.
What was observed is that during exercise, greater power is generated, but maximum force is reduced due to the resistance of the band. Despite this, the use of bands during training allowed that, when removing them, could add greater speed and power to the movement and, therefore, improve its strength maximum.
In Vitónica | Everything you need to know about the sumo deadlift
In Vitónica | Romanian deadlift to train your posterior chain: its technique and its benefits
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