The deadlift movement is a unique and wonderful movement that engages all muscles (direct and indirect). So with one move, we are all over.
It doesn’t matter if your goal is to lose weight and build muscle, or if you want to get faster, stronger, and fitter; In any case, deadlift will help you. It is enough to do this movement correctly and regularly.
In this article, we will teach you about the different types of this wonderful movement and the correct way to do it. We will also tell you about the benefits of deadlift movement.
What is the deadlift movement?
If you’ve never even heard of this movement, the simplest definition in the world of a deadlift is that you bend over and lift the barbell off the floor. A unique movement that is very similar to the movement of weightlifters before lifting the weight.
In English, dead means dead, maybe that’s why this movement is called deadlift; That is, for every repetition of this exercise, you have to start the movement again from the ground.
Which muscle is the deadlift movement for?
The barbell deadlift, or the simple deadlift, is a wonderful combination movement that engages your lower body, upper body, and abdominal muscles at the same time.
By performing this simple movement, the muscles of the hamstrings, hip flexors, quadriceps, forearms, wrists, shoulders and hips, legs and loins are involved. If you take a look at the image below, you will see exactly what muscles are involved.
Muscles marked in bold red are the most primary muscles involved, and muscles marked in light red are secondary muscles involved.
How to perform the deadlift movement?
As we said, the correct way to perform this movement is very important. Now we will explain step by step the steps of deadlift movement:
1. Move to the barbell!
Go to the barbell, stand up straight and place your feet halfway under the barbell. Then open your legs to the width of your hips and place them at an angle of 15 degrees.
2. Grab the barbell!
Bend your knees slightly, push your hips back, and grab the barbell with your hands. Your hands should be shoulder width apart. In this position, when you look from above, your hands should be perpendicular to the bar.
3. Bend your knees!
Bend your knees until your shins touch the bar. Never let the bar move from your feet.
4. Raise your chest!
Grab the barbell with both hands (you can hold your palms facing you or vice versa).
Straighten your back by lifting your chest. Do not change your body shape and just keep your leg attached to the bar. While performing the movement, be careful not to arch your back.
5. Raise the bar!
Take a deep breath and hold your breath. Then stand up and lift the weight with yourself; Simultaneously pull your hips and shoulders up to lift the barbell off the floor.
Try to keep the bar still in contact with your feet as you lift the bar. Do not lean back and lock your knees and hips during the movement. Raise the weight up to the thighs and then place the weight on the floor and start the movement again from the first step.
How to do deadlifts
There are different types of deadlift movement, each of which can be more suitable and effective for a purpose. In this section, we introduce and teach common deadlift movements.
1. Dumbbell deadlift
Movement tips:
- The legs should be shoulder-width apart;
- Dumbbells should be close to the body;
- look forward;
- Lean your hips back.
2. Barbell deadlift
Movement tips:
- The legs should be shoulder-width apart;
- keep the back flat and steady;
- Keep the barbell close to the feet;
- At the same time, bend the knees a little.
3. Sumo deadlift movement
The difference between the sumo deadlift and the standard one is that the legs are further apart, and as a result, the thigh muscles, the upper area of the calf muscles, and the inner area of the back of the leg are more involved. Doing this movement is more suitable for people who have pain in the back of the leg, knee, and hip due to the greater distance between the legs.
Movement tips:
- The distance between the legs should be more than the width of the shoulders and the paws should be inclined outwards;
- keep the upper body straight and steady;
- Pay attention to how to hold the barbell.
Romanian deadlift movement
The correct way to start the Romanian deadlift is similar to the barbell deadlift. The only difference is that you should no longer place the weight on the ground; Rather, you should go to the next repetition of your movement immediately after reaching the last step.
How to move
- To perform this movement, open the legs as far as the width of the hips;
- Stand straight (knees not locked) and hold the barbell in straight hand position;
- so that the palms are facing your body;
- At the same time, bend forward from the hips;
- Lower the barbell next to your feet to mid-calf until your body is parallel to the floor.
What is the deadlift movement good for?
This full-fledged movement has various benefits and advantages, which we mention in this section.
1. Increases fat burning!
Let us clarify this with an example. In a research project, three groups of overweight people tried the following three methods to burn fat:
- The first group of fat burning with diet tried
- The second group of fat burning with Diet + aerobic exercise they followed
- The third group is fat burning Diet + aerobic exercise + weight training did the
Research result: The result of this research was very interesting. The diet-only group lost 7 kilos of calories, the diet and aerobics group lost 8 kilos, a total of one kilo more, and the group that added weights to their workouts lost about 10 kilos. They had!
This means nearly 30 to 40 percent more calories burned than people who only followed the diet and aerobic exercises.
2. Makes the dream of losing weight a reality!
Moving with a barbell recommended by trainers to lose weight is deadlift; Of course, along with a professional diet.
In addition to the waist and hips, this movement challenges different parts of the body. In fact, combined movements work wonders for slimming and weight loss. When your whole body starts to build muscle, your metabolism will increase at the same time and this will be the beginning of your rapid fat burning. This is just one side of the coin and after you get stronger, it will be easier for you to lift very heavy weights.
It is enough to have the will and go to heavy weights little by little, with effort and practice, you will soon lift heavier weights, and with an increase in heart rate (positive effects on the heart and blood vessels) and an increase in metabolism, your fat burning will begin.
3. It improves your body shape!
The deadlift movement also involves the back muscles and strengthens these muscles; In other words, it is a guarantee to change your body shape and get in good shape.
If you feel that your body shape has changed after sitting behind the desk for a long time and you need to strengthen your back muscles, be sure to include this movement in your fitness program. Deadlifts, along with squats and chest presses, are basic bodybuilding exercises.
4. It makes you a strong person!
Doing this movement with a barbell will even help improve your life. You may be wondering how this is possible.
Let’s say you do chest presses every day and become a pro. This movement will not have a strange effect on your daily life; But the deadlift movement targets the exact muscles you use every day to lift and move objects. Even when you want to hug your beloved baby, this movement will come in handy.
What is the difference between a simple deadlift and a Romanian deadlift?
Deadlift is one of the main bodybuilding movements and is sometimes called the king of exercises! This exercise has several different types, two types of simple deadlift and Romanian deadlift are common and popular types. These two movements have some small but important differences.
- Starting position and movement form: The normal deadlift starts from a bent position on the floor. You bend over the barbell, grab the barbell, and then come to a full stand. In other words, the range of motion is complete; The weight rises from the ground and then returns to the ground. But the Romanian deadlift starts from a standing position with a barbell in the hands. You hold the bar in your hands and then bend down towards the floor, but the weight never reaches the floor, only coming down to about your shins.
- Muscles involved: In addition to the hamstrings and glutes, the normal deadlift involves the quadriceps muscles, the middle part of the back, and even the forearms. The Romanian deadlift targets mostly the hamstrings and glutes, with less emphasis on the quadriceps. The purpose of these two exercises is different. If your goal is to increase strength and muscle mass, simple deadlifts are a better choice. If your goal is to focus on strengthening the muscles of the back of the thigh and buttocks or you are interested in more controlled and stretching movements, the Romanian deadlift will be more suitable.
The difference between lift and deadlift
Backlift and deadlift are two completely different movements in bodybuilding exercises which have almost nothing in common! Maybe only the word “lift” here made these two movements look similar.
- Muscles involved: The deadlift movement is a multi-joint movement in which several joints (knee, hip and waist joints) are involved at the same time. But the rear leg lift is an isolated (single-joint) movement and involves only the knee joint.
- Target muscles: Many muscles are involved in deadlift, including hamstrings, hips, back muscles, quadriceps and even forearms. But in the back leg lift, the main muscle involved is only the hamstring, and the purpose of this movement is only to strengthen this muscle. This movement directly engages the hamstring muscles (back of the thigh) and places great emphasis on strengthening this muscle.
- How to perform movements: In the deadlift, you stand and lift the weight (which is usually a barbell or dumbbell) off the floor, then bend (knees bend and hips move back) and put it back on the floor. But in the rear leg lift, you lift the weight and bend, but only from the waist (knees should be straight) to train the hamstrings.
- The purpose of the exercise: The main purpose of the deadlift movement is to improve the overall condition of the body and make the body stronger, in addition to training different muscles of the lower body and back. But in the back leg lift, the goal is only to strengthen the hamstring muscles.
Important points you should follow about the deadlift movement!
The deadlift movement is almost heavy and must be done correctly. Before starting the deadlift movement, pay attention to the following points and be sure to follow them.
Don’t forget to warm up!
To start any exercise and perform any movement, you need to prepare your body. You can warm up your body with aerobic exercises and a little use of light weights. Warming up prepares your muscles, especially your hamstrings, back, and glutes, to begin the deadlift movement.
Do not consider it necessary to use a lift strap!
A lifting band is an accessory that helps you lift heavier weights and with more repetitions. If your muscles are not able to complete the exercise, you can use these bands; But not always, why?
Because the applied force is transferred to the lift strap and over time, it will cause the weakness of your hand, forearm and wrist muscles.
Learn to use the belt correctly!
A fitness belt is worn to support the back muscles. It is necessary to use a belt when doing heavy squats or lifting heavy weights so that less pressure is applied to your body.
Excessive use of these belts prevents the growth and endurance of the back muscles, that’s why it is recommended to use it only for lifting hard and heavy weights.
final word
Deadlift movement is an important and effective exercise, and in other words, it involves all the muscles of the body. If you do this move correctly, it will have many benefits for you. In this article, we talked about deadlift, its importance, benefits and types; We also explained the correct way to do the exercise step by step.
Sources: boostcamp – muscleevo
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