What should I pay attention to when doing deadlifts?

What we need to know about the deadlift is that in the process of doing the movement, it is better to increase the training to prevent muscle strain; Before doing a deadlift, be sure to do warm-up exercises to get your body used to the weight to avoid injury.

Pay attention to the gradual process. Stretching is not a one-time pull, but should be done slowly to give the body plenty of time to adapt. Sudden stretching can easily cause physical damage.

The first point that should be paid attention to is that you should pay attention to the strength when pulling, and you should do it step by step, and do not pull very strongly at once, so as not to hurt your ligaments. Point 2: When pulling, you should pay attention to the arms and legs must be straight, so that you can reach the limit when you pull and achieve a very good deadlift effect.

5. The whole movement process is not the activity of a single joint, but requires the coordination and cooperation of multiple joints and muscle groups to complete. Therefore, it strengthens the coordination of the muscles and joints of the body, making you more flexible.

6 Deadlift has many benefits, and once done wrong, the damage is also great, therefore, we must pay attention when doing deadlift:

Performing a hunched back is a taboo for deadlifts! He will transfer the force to the spine, which will cause a lot of pressure on the lumbar spine, and the large force squeezing the lumbar spine can easily cause a herniated disc in the lumbar spine. And the lumbar muscles can also be overused.

The correct way to do this is to lift the chest and abdomen when doing a deadlift to prevent the waist from arching. Keep the back of the head, thoracic vertebrae, and sacrum in a straight line throughout the movement.

If the leg movements are not correct, it is easy to put a lot of pressure on the knee and damage the knee.

Leg Requirements:1During the whole process, the knees should not exceed the toes, and the calf part is basically perpendicular to the ground during the movement, so it is best to stay still;

2.The center of gravity is placed on the heel, and the heel must not be off the ground during the whole process.

The deadlift weight should be adapted to your own exercise intensity, and it is best to be able to do 6-12 weights in a row. You can't blindly pursue large weights, otherwise the body will be under too much pressure, and it is easy to increase the risk of injury.

Comparison Table of Male Deadlift Levels:

Echelon 1: deadlift 57 kg

At the level of novice deadlifters in the gym, the hands and feet tend to tremble a little when deadlifting, and the movements are not very standard, and most Chinese men can only stay at this stage.

Echelon 2: deadlift 107 kg

At this stage, the deadlift should have been practiced for a long time, and the movements will be more stable and standard when deadlifting, and it is gratifying to get rid of the existence of the bottom of the deadlift world.

Echelon 3: deadlift 122 kg

At this stage, you should be immersed in fitness all year round, and you are a deadlift master, the deadlift action is very standard and stable, and you have the capital to brag to others.

Echelon 4: deadlift 172 kg

There are very few people who have reached this stage, and you can't see it in ordinary commercial gyms, and when you practice deadlifts, the people next to you are shivering, so go to a bodybuilding competition.

Echelon 5: deadlift 217 kg

Talented, with wonderful bones, being able to pull up 217 kg is undoubtedly a deadlift god, you are born for powerlifting!

Breakdown of the action of the male deadlift:

1. Pull up the barbell, raise the chest and abdomen, the soles of the feet are the same width as the shoulders, and pay attention to the shoulder blades must be tightened backwards.

2. Let the hip joint flex, the barbell will fall against the body, and the knee joint will be slightly flexed.

3. Keep the knee joint slightly flexed, the upper torso keep straight, and the shoulder blades keep firm.

4. The barbell reaches the middle of the shin body, exhales, and uses the lower back and gluteus maximus muscles to bring the barbell back to its original position.