New to the world of training? Even if this is the case, you must have heard of this exercise used by all types of cast members.
However, for a newbie, we can understand that this exercise is a little scary at first glance.
All you know is that this exercise is placed on the pedestal of the must-have exercises for building a decent physique.
The truth is, deadlifts can be beneficial regardless of your fitness goal, but can also be very dangerous if done poorly. And in the latter case, it is better to stop it RIGHT AWAY!
The deadlift is one of the few movements that works all of the major muscle groups in the body. Depending on your position, it can work the lower back, hamstrings, glutes, calves, quads, and even the upper back and arms. But the focus remains on the trapezius, spines, hips, glutes, and hamstrings.
So why stop? Everyone ends up bumping into a wall, a tray where you just can't lift heavier. Adding 1kg gives you the impression of having put 20 on each side. At that point, you have to let go and find a different approach. Stop the usual deadlift and look for new variations. Choose for example the sumo or Romanian method example to take your performance to the next level.
Leave the bar alone and add a few of these variations to your routine before returning to the stronger, faster, and more powerful regular deadlift. You can thank me later.
The Different Types and Variations of Deadlift
Like many exercises, the deadlift has more than one variation and it's up to you to choose your favorite that best suits your goals, strengths, and weaknesses.
1) The Sumo Deadlift
Like the Sumo squat, the Sumo deadlift is done with a wider spread across the legs and your hands between your feet.
The Sumo Deadlift can be done with an emphasis on the quads or hips and gives you a range of motion that allows you to load more weight. But remember, it's repetition that leads to perfection.
So start with light weights.
2) Deadlift With The Hex Bar
This type of deadlift is performed with a special bar that can be seen below
By using this bar you change the mechanics of the deadlift and offer better weight distribution.
3) Deadlift Snatch Hold
To perform this deadlift, all you need to do is take a wider grip on the bar.
The deadlift snatch grip is an Olympic exercise that primarily works the hamstrings. It also allows you to strengthen yourself to shoot a full Snatch.
4) The Romanian Deadlift (Legs Outstretched)
The Romanian deadlift, unlike the other versions, really focuses the work on the hamstring and not the lower back.
When performing this kind of deadlift, the back should remain straight and the entire bent part should come from the torso. So this means that instead of bending your knees, your legs should stay straight throughout the movement.
5) Deadlift With Deficit/Support
Deadlift with deficit or support can increase or decrease the range of motion.
The deficit deadlift is known to be a brutal exercise, so you can use a conventional grip or snatch in it.
6) The Hack Deadlift
The hack lift is a deadlift that focuses on the quadriceps.
For this exercise, you need to place the bar behind you and mimic the conventional movement.
However, the hack lift is also known as a more dangerous move since it adds stress to the knees. You should therefore add this exercise to your routine occasionally if you have sufficient experience.
7) The Conventional Deadlift
Now, it's finally time to go back to the classics and show off your newfound strength and improved technique.
Conventional deadlifts are done with a bar or pair of dumbbells to work the lower back, calves, forearms, glutes, hamstrings, back muscles, mid-back, quads, and trapezius muscles.
The Best Deadlift
So you've discovered new variations for the deadlift, but which one is right for you?
The best deadlift is up to you. You need to be able to perform this movement in the most perfect form possible and keep your spine neutral.
A neutral spine is by far the most important factor when performing a deadlift for maximum mobility and safety.
For a beginner, it is best to start with the Romanian deadlift. Once mastered, the Hex bar deadlift serves as the next step since the structure of the bar and the high handles will allow you to master the exercise while minimizing the possibilities of movement and therefore the risk of injury.
If the Hex bar is not available, conventional and sumo versions are the next steps even though the strength and flexibility of your hamstrings may limit you a bit in these movements, hip mobility and hamstring strength are two essential elements for performing a deadlift with the correct form.
In the end, the progression from the Hex bar deadlift to the conventional deadlift depends on your strength and mobility.
The Correct Form:
To perform a deadlift, start by standing with your legs a little less apart than shoulder-width apart.
Bend your knees and start with an overhand grip with your arms vertical.
While keeping your back as straight as possible, begin to straighten your knees and push off your heels, making sure your torso is high and your shoulders above the bar.
Raise your torso but do not contract your shoulders, keep your back and torso straight. As you go past the knees, squeeze your glutes to bring them under the bar. Once you've reached the top of the swing, don't lean back and make sure your torso is wide.
A common mistake is to look upwards while raising your chin. Your chin should be tucked in and your head should be in line with the rest of your spine.
Return to the starting position. Bend your knees, lean your torso forward, pushing your butt back.
Generally, There are a Few Factors to Ensure The Conventional Deadlift.
1) All weight should be concentrated on your heels and the middle of your feet. To make sure this is the case, you must be able to move your toes throughout the exercise.
2) Your body should move up and down at the same speed. In other words, your torso and glutes should rise at the same time and the same speed.
3) Keep your torso straight and lead with your heels.
4) Keep your arms straight. They are here to hold the bar but should not be used to pull it.
5) Keep the bar close to your body. Don't let her go forward.
6) While pulling, contract your glutes! Once the bar is past your knees, squeeze your glutes to pass them under the bar. A lot of people fail the deadlift because they don't involve the glutes enough and therefore involve the lower back too much.
7) At the top of the movement, stand with your torso open. Do not try to lean back or overextend your back.
Risks and Errors
Performing a deadlift can be easy once you master the position and form correctly. However, this is not an exercise to be taken lightly as it can easily lead to injury.
Due to the nature of biomechanics and range of motion, deadlifts should be performed with caution, especially for individuals with inflexibility in the hips and back problems.
To avoid injuries and mistakes, you need to make sure you have the correct form. To work on form, you can train without a bar or with a vacuum bar. Once you have mastered the movement, make sure you progress slowly with the weight. Going on too heavy too soon is the perfect path for disaster.
While working out and going to the gym is often a good way to find yourself a little bit on your own, it is still advisable to have someone analyze your form. If not, try taking a video of yourself to analyze your weaknesses. You might think you look stupid, but trust me, you look a lot dumber with a ridiculous form or explaining why you took a trip to the hospital.
The eccentric part of the movement (lowering the bar) should not be overlooked as it is more dangerous than the concentric part (raising the bar) and it is this part that will cause the aches in the days that follow. Try not to let go of the bar but to lower it with a correct movement.
The deadlift is like diet, the key is variation.
By varying your deadlifts, you will benefit from both strength and hypertrophy while avoiding some injuries.
The type of deadlift depends on the muscle you want to target and your current goal. Experiment and find which exercises give you the optimal position and technique.
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