Deadlifts Because the deadlift is ignored by many people, it is important to discuss the proper technique for performing this exercise.
Many people mindlessly say: "deadlift can be traumatic for the back.
" In fact for back it is much more dangerous if the deadlift is not performed.
A well-developed lower part of the back will at least correct posture and give a good tone to a person, and for an athlete it can be a great help in improving his results.
As for the danger to the back...
Any exercise, carried out incorrectly can lead to injury.
So do not bother yourself with different delusions.
People, who talk about the risks associated with deadlifts, as a rule, are frequent guests in the offices of therapists and different chiropractors.
Deadlift is a natural and simple movement.
In simple terms, you take from the floor in your hands something heavy and then you rise up.
We do this constantly all our life, no matter what we lift: a new TV, a string bag of potatoes or a drunken friend of ours.
However, before you raise quite heavily loaded barbell, you need to learn the proper technique of a deadlift.
Pay some time for warm-heating, do this movement with a small weight, focus on the proper technique.
And get yourself accustomed to the idea that you will work with very large scales, because that's how you get from the deadlift the maximum effect.
Technique of performance: keep your lower part of the back slightly rounded (in a natural position) during the entire movement.
The spine has a natural s-shape, so keep it this way.
Do not round it forward and do not bend much.
Just try keeping your back where it is necessary flat and where it is necessary rounded.
Stand very close to the neck, your legs must touch it.
The farther from the neck your shall go, the less leverage you will have to work with the weight and the more difficult and dangerous it will be to exercise.
Feet should be apart at the shoulders' width or slightly narrower, parallel to each other.
The angle of rotation of the feet is important because it defines the conditions of work of the knee joint.
Foot, of course, is placed under the neck.
With regard to the width of the rack you better pick up the most advantageous for yourself.
Someone will chose a broader one, someone a narrower one.
The next step to deadlift is choosing the correct grip.
Here, again, all depends on personal characteristics.
Someone will find the most convenient a shoulder-width grip, another one will chose a little bit wider or narrower grip.
The best option for grasping the neck would be an "alternate" grip: one hand grasps the neck above; the other grasps it under the neck.
Do not use straps since there is nothing better than to know that you are holding the weight with your own hands.
It is very useful and necessary to use magnesium.
So, you should put the legs in a right position and grasp the barbell correctly.
Raise your head, take your shoulders back, ass should be lowered.
Now it's time to do something like this.
Pay attention that the lower the back is down, the greater load at the start will take quadriceps and buttocks.
The higher the ass would be, the more pressure will be on the lower back and hip flexors.
Usually it turns out that if you start with your back bent low, and then give him a little rise, then the motion at the start gets more powerful.
Pick what suits you best but avoid such a situation at which the deadlift turns into a draft with straight legs.
Do not bend your back during the movement, and constantly monitor the position of the bottom part of the back.
Having started the movement, keep the bar close to the feet: along the shins, past the knees and up the thighs.
The closer to you will be a shell, the better, since the leverage in this case would be the most profitable and the load on the bottom of the small muscles of the back will be minimal.
Scratched knees are the best indicator of the correctness of the implementation of thrust.
When during the upward movement the neck reaches the knees try to put your pelvis forward, thereby ending the movement.
Meanwhile you should not put it forward too far to the arch in your back.
Just straiten yourself.
Deviation back with the bending in the back will not give you anything except overloading waist.
You should lower the weight slowly, in the reverse order.
When dropping the weight, do not let it jumping back off the floor.
You can be easily injured in such a way.
Be sure that you always control the movement of the bar, touch the floor lightly with the pancakes and begin to pull the weight up again.
All this is quite simple to implement, you just need to follow the basic rules.
When working with large weights the belt is a must.
Besides, do not forget about the warm-up, do two warm-up approaches before serious weights: one is for warming the waist; the other is to prepare yourself mentally for the work.
And always remember about the proper technique.
Thrust of the block to the waist seated This exercise is aimed to make your back wider and thicker.
Technique of performance: sit on the seat, rest your feet against specially designated places, and grasp the holder (dual handle: the arms should be parallel to each other and perpendicular to the floor) lean back a little (the angle with the floor should be 70-80 degrees) and pull the block to the waist.
At the peak point with additional effort you should try to bring together the elbows behind your back since it will ensure the maximum strain in the muscles.
You should pull it until they stop.
You should release the block with a controlled movement till the end maximally stretching your muscles.
In order to diversify you can use other handles: with the same type of grip, but much wider, etc.
Pull of the dumbbell to the waist with one hand Exercise is good for working out the broadest muscles.
Alternate it with a thrust to the waist while sitting from training to training.
Technique of performance: you will need a horizontal bench for this exercise.
Pulls are performed first with one hand, then with the other, without a pause between them.
If you first perform pull with your right hand, lean both left knee and left hand on the bench, the body should be located along it.
Right foot should be rested on the floor.
The hand that you lean on should be completely straightened.
Hold your back straight.
At the Initial position the arm should be extended.
Bending your right arm at the elbow pull your dumbbell up as high as possible, thus fully stretching the broadest muscles.
After the necessary number of repetitions, change your hand (and correspondingly change your stance: right hand and knee should be on the bench).