What are the most overlooked points of the basic movements of deadlifting?

Deadlifts are in place to ensure that the muscles are stretched. Because warming up before exercise and stretching after exercise are key.

There are three common problems that are most easily overlooked in deadlifts. A little lower means that your back is not straight when you do a deadlift, which can easily hurt your waist. The second point is that the distance between the barbell and the leg is relatively far, which will put a lot of burden on the spine.

The third point is to raise your head, which can reduce pressure on your spine.

The main thing is to bend over, you must have a straight back before doing this action, and you can't raise your head when doing this deadlift, which is easy to damage the cervical spine, and it is not okay to go too far forward when you do the deadlift.

The first point is to keep your back straight. You may be "forced" to bend over while exercising, but this can lead to injury. The second point is to keep the cervical spine straight and do not look up.

Some people have a habit of keeping their heads up when exercising, which can also lead to injury. The third point is that the barbell should be pulled up along the leg, too far away from the leg, there is a possibility that the barbell will collide with the body and cause damage.

Keep your back straight throughout the deadlift, and you can't raise your head during the period, and the barbell should be along the legs, don't lie.

It is easier to ignore when bending over, because at the beginning of training, our movements are not standardized, and then the waist is the easiest to ignore, and if the operation is not done properly, it is easy to cause waist injury.

Deadlift Essentials:

Stand in the middle of the bar with your feet close to the bar, your feet a little wider than shoulder width. The toes are pointing slightly outward. Align the bell bar in the middle of the foot so that the bell bar is as close to the legs as possible. The tibia should be close to or lightly pressed against the bell bar.

1. Hands and arms.

Lean over and adopt a straight grip. The arms hang slightly outwards on the legs, but close to the body. Keep your arms straight, and keep them straight for the entire duration of the lifting process.

2. Back. Bend your knees, keep your back straight, and move your hips back. If you have average flexibility, you should exaggerate these movements. If your back is very flexible, be careful to avoid overextending your back.

3. Hips. To get your hips in the right position, your thighs should be moved an inch or two above the horizontal position. At this point, your hips should be above the lowest point of the squat.

If your hips are too low, you will either squat or raise your hips first and then your back to put more pressure on your lower back. If your hip cheats too high, you'll do deadlifts with your legs not moving.

4. Shoulders. The shoulders are in front of the bell bar. This will make your shoulder blades directly aligned with the bell bar, which will help you exert yourself.

5. Chest and head.

Keep your chest up so that your back is straight. Look at eye level, don't look at the ground, don't look at the ceiling. Another way to complete the starting movement is to squat with your arms hanging down at your sides, so that when you hold the bell bar, your back and hips are already in the correct position.

I wouldn't mind this method if it was lighter; If the weight is heavy, I still like to hold the bell bar first and then adjust the position of the back.

6. Lock the posture and inhale.

Before lifting the weight, you need to hold in on the deep breath and "lock" the position mentally. Inhaling deeply increases abdominal pressure and stabilizes the spine. You can hold your breath throughout the movement, exhale and inhale again at the apex of the movement, or exhale as you lower the weight.

Make sure your back is straight and your shoulders are shaking back.

In a standard deadlift, there are three distinct phases:

First: the preparation stage.

Stand with your feet shoulder-width apart and place the bar on the shin of your calf, so that the bar fits against your calf.

Bend your hips so that your shoulders are directly above the bar, and your hands are on the outside of your knees, holding the bar shoulder-width apart.

Keep your back straight in a straight line from your head to your hips, with your shoulder blades tucked back down.

Second: the action phase.

Tighten your lower back, legs, and hips to allow your body to enter the tension you had before deadlifting.

Tense your leg muscles, push your heels to the ground, and tighten your hips to pull the barbell up against your body.

When the barbell is raised to the knees, with the force of the hips, the hip joint is pressed forward and the hips are clamped at the same time, and the barbell is pulled up until the body is upright, the shoulders are back down, and the back is straight.

Third: the decentralization process.

Keep your calves still and flex your hips down so that the bar moves down your thighs.

Descend to the bar, bend the knee, and lower the barbell down the calf.

The standard deadlift movements are as follows: starting position, pull-up process, standing recovery start, and muscle exertion process.

1. Starting posture.

Hold the barbell with both hands slightly wider than your shoulders and straighten your arms to tense your arm muscles. The shoulder blades are above the bar, and the shoulders are slightly in front of the bar. Place your feet hip-width apart, your toes outstretched, below the barbell, and push your heels on the ground.

The barbell is close to the calf. Bend your knees slightly, find the right point for your body so that your hips are in a higher position, your chest is straight, your lower back is straight, and your core is tightened.

2. Pull up the process.

Inhale, hold your breath, extend your knees to start (get out of the way of the barbell track), exert force on your hips and thighs, and straighten your knees with the heels of your feet. Keep your arms perpendicular to the ground and keep the barbell close to your body while your torso is straightened, with your arms only hooked to the left and right, hanging naturally, and don't try to lift the bar with your hands. Do not exceed the tips of your knees during the movement.

3. Start of standing recovery.

Stretch your torso until you reach the top, exhale, hold the barbell and stand up straight; Bring your shoulders back together and squeeze your back while holding your hips slightly forward for a second. When lowered from the upright position, the hip and knee joints are unlocked at the same time, but the hips are bent first, the hips are moved back, the torso is leaned forward, and the barbell is slightly bent as it approaches the knee joint.

Descend below the knee to increase the angle of knee flexion, and the whole process is slow and rhythmically lowered. Exhale a small breath at the end of the stand, then hold the rest of the breath until you have finished the deadlift with the barbell down before exhaling.

4. The process of muscle exertion.

For a long time, a big debate about deadlift is whether deadlift is for back training or leg training? In fact, it can be yes or no. For purely strength-building exercises, the deadlift is both a back and a hip and leg workout because it uses too much weight.

Think about it, when you hold something weighing tens to hundreds of kilograms in your hand, you must have to exert all your strength to lift it. Then understanding the whole muscle force process of the deadlift segment code is easier to help us better master the deadlift technique.

The standard movements of the deadlift are: standing, gripping, knee bending, chest lifting, deadlift, etc.

1. Standing posture. Place your feet on the ground, with your heels 20-35cm apart, depending on the size of each person, with your toes pointing outward. People who are tall and have wider hips should proportionally use a wider standing distance.

In addition to this, deadlifts also require a narrow grip to improve the efficiency of pull-ups.

2. Grip posture. Once you're in a good stance, hold the bar: hold your hands straight and your thumbs around the bar.

Keep your hands close to your legs, but not too close to them, so that your thumbs don't rub against your legs when deadlifting. The knurling on a standard Olympic weightlifting barbell can be used as a marker.

3. Bend your knees. Once the grip is set, bend your knees and bring your knees forward to the point where your calves are just touching the bar. Again, don't move the barbell bar, as the bar is already in your desired position, just above the center of your foot.

4. Chest up. Once the grip is set, bend your knees and bring your knees forward to the point where your calves are just touching the bar. Again, don't move the barbell bar, as the bar is already in your desired position, just above the center of your foot.

5. Deadlift. Take a deep breath and drag the barbell bar up to your legs. This sentence expresses exactly what it is meant to say:

"Drag" means contact, and the gear bar never disengages from contact with the legs as it moves up to the locked position. When it comes time to reach the top of the deadlift, simply hold your chest up. Don't shrug your shoulders upwards or backwards, and don't lean back, just push your chest.

Standard Moves for Deadlift:

1. Stability of the body: the whole back is straight, the chest is stretched and the abdomen is tightened, and the core is tight. The head naturally relaxes, and the shoulder blades are pulled back. Feet on the ground and hips up.

Second, the route of the action: from the bottom to the top, pull the barbell up from the ground.

3. The amplitude of the movement: up to the torso upright, head, shoulders, hips, knees, ankles and the ground perpendicular, especially pay attention not to pelvic anterior tilt, lumbar spine hyperextension. Descend to the barbell plate touching the ground.

Fourth, the angle of the action: at the beginning of the action, the body is leaning forward, close to the ground parallel, the hip joint is flexed, forming a hip angle, and the knee joint is bent at the same time, but do not bend too much. Spread your legs hip-width apart or slightly wider. Open your toes outward.

5. The rhythm of the action: the rhythm of x-1-4 is used to complete the action. x represents pulling the barbell off the ground as fast as possible under the premise of the action standard, 1 means staying for 1 second, 4 means the process of lowering should be slow, and counting 4 seconds just touches the ground.

6. Breathing coordination: pull up and exhale, and let down and inhale.

Precautions for deadlifting.

Back posture: Avoid hyperextension of the lower back (reverse arch) as the state of the lower back hyperextension is just as bad as the state of the lower back flexion, if not worse. Overextension of the lumbar spine under weight-bearing conditions can not only damage the lumbar intervertebral discs, but also cause damage to the intervertebral joints and peripheral nerve roots.

A self-test method of looking in the mirror:

The shoulder blades, barbell bar, and foot center point should be in the same vertical plane.

Grip: Grip strength is essential for deadlifts, and they improve our grip strength better than other major training programs. This is a limiting factor for many trainers with smaller hands, shorter fingers, or excessive reliance on power belts when training.

The opposite grip can cause uneven stress on the shoulder, and for some people, it can cause or exacerbate tendon problems in the biceps brachii muscle, which is an anti-handshake. In addition to this, the pull of the biceps is likely to cause the lifter to have a tendency to push the barbell bar forward off the center of the foot on the side of the backgrip.

Whether or not to use a booster belt in a heavyweight formal set depends on the lifter's personal preferences, the flexibility of his body, and his or her training goals. If you don't use a booster belt as a warm-up set and are able to do as many weight sets as possible this way, your grip strength will greatly benefit from this workout and also eliminate the problems that can be associated with the forehand and backhand grip.