What is the deadweight
The deadlift is a bodybuilding exercise, which involves lifting a heavy load from the ground to an upright position and lowering it again.
At first glance, it may seem very simple. However, it is a complex exercise, difficult to perform and may represent a risk of injury to the back, if not executed correctly (especially if we are beginners).
How the deadweight is done
This physical routine can be a difficult lift to master. This small guide can help us know how to perform the deadlift without risks:
1. Before starting with real weights, best use only one bar (without weight) to make sure that the grip is stable and the arms are not
2. The basic movement consists of separating the feet to the width of the shoulders with the bar on the floor.
3. The toes should be under the bar.
4. Bend your legs keeping your back straight.
5. Grab the bar with your palms facing down or with a mixed grip, that is, with one hand facing up and another facing down. The hands should be spaced a distance of shoulder width apart.
6. Keep your head up, with your eyes fixed on one point, your back straight and your chest pointing up.
7. Before starting the strength, put the body in tension and inspire deeply.
8. With your back straight and your arms fully extended, lift the bar with your legs and push your hips forward. Pull up as explosively as possible.
9. Finish standing with the bar held at waist height. The back continues straight. Keep the barbells as hooked to the body as possible.
10. To leave the bar on the floor bend your legs, back straight and head up.
The deadlift should be a quick and powerful lift driven by the legs and buttocks, the two muscles most worked in this movement.
Deadweight benefits
- Improved posture: increases the central strength and stability of the body. In addition, it acts on all the muscles responsible for the posture and allows you to keep your back straight during daily activities.
- Muscles more worked: this exercise involves the main muscle groups (especially glutes) and focuses on the lower and upper body. The gluteal area is one of those responsible for the stability of the lower extremity.
- Increase cardiovascular capacity, if performed at high intensity.
It can prevent discomfort: it increases the strength of the muscles around the tendons and ligaments. By supporting the joints in strong muscles (in the hamstrings) it is highly functional to avoid possible unnecessary injuries.
Deadlift sumo and Romanian deadlift
The sumo dead weight and the Romanian deadweight are the two main variations of the traditional deadlift. The difference is in the muscle that runs.
The sumo dead weight allows you to lift more weight because the lifting angle is different. In this variant, the feet are placed in front of the bar, widely separated from each other. This wider placement allows raising the arms between the knees.
This positioning of the trunk can be easier and more comfortable: the joint movement of the hip and the load in the lumbar area are reduced. The muscles that work most are the abductors and the quadriceps.
The Romanian deadlift has a lower hip flexion than the traditional one. It starts from an initial position in which the hip is in a much higher position and the legs are fully extended. It is a good option to increase work in hypertrophy ranges, maintaining constant tension throughout the movement. Here, the hamstrings work, above all.
As you can see, the deadlift is an exercise that requires technique, strength and the supervision of a sports professional. Remember that there are no bad or harmful movements, but badly executed.
At first glance, it may seem very simple. However, it is a complex exercise, difficult to perform and may represent a risk of injury to the back, if not executed correctly (especially if we are beginners).
How the deadweight is done
This physical routine can be a difficult lift to master. This small guide can help us know how to perform the deadlift without risks:
1. Before starting with real weights, best use only one bar (without weight) to make sure that the grip is stable and the arms are not
2. The basic movement consists of separating the feet to the width of the shoulders with the bar on the floor.
3. The toes should be under the bar.
5. Grab the bar with your palms facing down or with a mixed grip, that is, with one hand facing up and another facing down. The hands should be spaced a distance of shoulder width apart.
6. Keep your head up, with your eyes fixed on one point, your back straight and your chest pointing up.
7. Before starting the strength, put the body in tension and inspire deeply.
8. With your back straight and your arms fully extended, lift the bar with your legs and push your hips forward. Pull up as explosively as possible.
9. Finish standing with the bar held at waist height. The back continues straight. Keep the barbells as hooked to the body as possible.
10. To leave the bar on the floor bend your legs, back straight and head up.
The deadlift should be a quick and powerful lift driven by the legs and buttocks, the two muscles most worked in this movement.
Deadweight benefits
- Improved posture: increases the central strength and stability of the body. In addition, it acts on all the muscles responsible for the posture and allows you to keep your back straight during daily activities.
- Muscles more worked: this exercise involves the main muscle groups (especially glutes) and focuses on the lower and upper body. The gluteal area is one of those responsible for the stability of the lower extremity.
- Increase cardiovascular capacity, if performed at high intensity.
It can prevent discomfort: it increases the strength of the muscles around the tendons and ligaments. By supporting the joints in strong muscles (in the hamstrings) it is highly functional to avoid possible unnecessary injuries.
Deadlift sumo and Romanian deadlift
The sumo dead weight and the Romanian deadweight are the two main variations of the traditional deadlift. The difference is in the muscle that runs.
The sumo dead weight allows you to lift more weight because the lifting angle is different. In this variant, the feet are placed in front of the bar, widely separated from each other. This wider placement allows raising the arms between the knees.
This positioning of the trunk can be easier and more comfortable: the joint movement of the hip and the load in the lumbar area are reduced. The muscles that work most are the abductors and the quadriceps.
The Romanian deadlift has a lower hip flexion than the traditional one. It starts from an initial position in which the hip is in a much higher position and the legs are fully extended. It is a good option to increase work in hypertrophy ranges, maintaining constant tension throughout the movement. Here, the hamstrings work, above all.
As you can see, the deadlift is an exercise that requires technique, strength and the supervision of a sports professional. Remember that there are no bad or harmful movements, but badly executed.
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