How exactly to do a proper deadlift?

First of all, we need to keep our back straight. Secondly, we should lower our chin, which means that we should keep our spine almost in a straight line, which can increase the stability of our training strength. Finally, we should not pull up the barbell suddenly, otherwise it will make our body bear the increased force very quickly, which is not very good for our training, and may cause our muscle damage.

Straight-leg deadlifts, standing narrower than shoulder-to-shoulder, hips flexed and hips extended, starting from the ground, each one needs to be put back on the ground.

Deadlift is to raise the arm, and then lift up and pull up slightly, so that is the correct way to deadlift, insist on an hour a day, then the body can get a good exercise, the effect is obvious.

5. In order not to arch the waist for deadlifting, some people will stretch the waist forward excessively, which is also very unfavorable to the lumbar spine, and it is easy to cause injury in the deadlift. Rely on knee extensions, hip extensions, and hip squeezes to lock in weight, and don't lean back at the highest point.

6. The barbell bar should be close to the leg during the exercise. If it is far away from the body, then the effect of the bar will increase the pressure on the waist, which is easy to cause damage to the waist and spine. Start with the barbell bar against your tibia and slide the bar up until it locks.

7 Many people have weak waist strength, and when they are deadlifted with heavy weights, their waist cannot be tightened, and other movements are easy to be injured even if they are kept correct, and this problem can be solved with a weightlifting belt.

8. To exercise the correct movements of deadlifting, you can start by learning the most basic flexion and extension of the hips.

Flexion and extension of the hip joint is the most basic and main movement in the deadlift. Hip flexion and extension means straightening your back and leaning down in a standing position, and then returning from a bent position to a standing position.

1.During the whole process, the knees should not exceed the toes, and the calf part should be kept still;

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

3.Hips upturned.

At the beginning of the exercise, you can do hip flexion and extension exercises with your bare hands until you are familiar with and master the practice, then hold the barbell bar without a barbell to do hip flexion and extension exercises, and finally go to the barbell to do deadlift exercises.

11.Starting movement: Stand in the middle of the barbell with your legs slightly wider than your shoulders. The toes are pointing slightly outward. The tibia should be close to or lightly pressed against the bell bar.

2.Pull the weight off the ground and continue to move up and down until your legs are straight. Putting your weight on your heels, imagine pushing your heels to lift the barbell.

3.Use strength control to lower the dumbbells slowly, and do not put them down suddenly, otherwise you will lose the training effect and be prone to injury.

Note: The toes of the toes should not exceed the knees during the entire process.

2. The main force point of the deadlift is in the lower limbs, with the gluteus maximus, popliteal rope dry material disadvantage muscle groups, etc., and the quadriceps muscle of the knee joint assists. However, some people pay too much attention to "pulling", so they will use the lower back erector spinae muscles to pull up the barbell, and the pressure on the lower back will be doubled, resulting in a very high risk of injury.

Practice requirements: Use the hips and thighs to exert force, put the center of gravity on the heels, and straighten the back.

Points to note:1Stretch your knees to pull up the weight; 2.When the barbell is raised to knee height, the hip joint is pushed forward; 3.Lock in the weight by squeezing your hip muscles as much as possible.

3. The practice of starting with a hip position that is too high will make it difficult to use the strength of knee extension. In this way, it is not good to exert the best strength, and the second is to cause a lot of pressure on the lower back. To get the most out of your knee extension, you should lower your starting breech position.

Practice requirements:1The barbell bar is above the center of the feet; 2.The shoulder strap is located directly above the bar; 3.Place your shin against the bar.

4. Arch the waist for deadlifting, the spine will bend, and the force will be transferred to the spine, putting very much pressure on the spine, and the lumbar intervertebral disc will be squeezed, resulting in a herniated lumbar intervertebral disc.

Practice requirements:1Chest lift is the best and most direct way to solve the curvature of the back, and at the same time, it is necessary to tighten the abdomen and prevent the waist from arching.

2.You can put a long rod on the back, and keep the back of the head, thoracic vertebrae, and sacrum all the time from the long rod when doing deadlifts. 3.

Pay attention to the position of the force. Doing a deadlift is not actually a pull, but a lift, which requires us to use our hips and thighs to exert force, like lifting weights, rather than using the waist to pull it up, and the waist only plays a role in maintaining the stability of the torso and ensuring the transmission of strength.