What are the essentials of the deadlift?

With the continuous improvement of living standards, people pay more and more attention to fitness, and want to make themselves look more perfect through fitness. However, fitness is not as simple as it seems, and there are many issues to pay attention to. Deadlift is one of the fitness items, and many people also know the essentials of deadlift. Because only by mastering the essentials of deadlift can you perform deadlift better. Let us take a look at it together.

Action essentials:

1. Stand with your feet in an "eight" shape, place the barbell in front of your body, bend your knees and bend over, hold the barbell with both hands, with a grip about shoulder-width or shoulder-width apart, slightly raise your head, straighten your chest, tighten your back, lift your hips, and lean forward about 45 degrees. Use your leg muscles to extend your knees and lift the bell, then pause. Then bend your knees and slowly lower yourself back to the starting position. To improve the training effect, bend your knees and lower the barbell without letting it touch the ground.

2. When you reach the highest point, stretch your shoulders as far as possible, raise your head and chest, and stay there for 3 seconds. Restore and repeat.

Note:

1. Pay attention to the difference between straight-leg deadlifts and bent-leg deadlifts: bent-leg deadlifts are the best way to exercise your lower back, while straight-leg deadlifts mainly exercise the biceps femoris of the thigh.

2. Keep your movements steady. When lifting the barbell, do not hunch your back or hunch your chest. Keep your head up, back and waist tense, and keep your upper body tense at all times, otherwise it is easy to damage your lumbar spine. When lifting the barbell to the limit, do not lean your back backward, and always keep your mind on your back.

3. The problem of body center of gravity is a common mistake in deadlifts. In order to save effort, the center of gravity is often moved backwards, so that the hips and posterior thigh muscles will participate more in the movement and share the load of the waist, which turns it into a leg exercise. So be sure to shift your center of gravity to your waist and lean your body slightly forward until you feel pressure on your waist.

4. Leg range: Do not stretch your legs too straight or bend them too much. If you stretch them too straight, you will only exercise the back of your thighs. If you bend them too much, it will become a squat, which will only exercise your legs. There is no specific standard for the degree of bending. Generally, it is enough to slightly bend the legs and feel it clearly in the waist.

5. Distance between feet: When you start exercising, just keep your feet as wide as your hips. As your training level improves and the weight increases, you can open your feet a little bit. This can reduce the pressure on your waist, allow you to lift heavier weights, and stimulate deeper muscles.

6. Grip instructions: In the past, many bodybuilders used a two-handed overhand grip, but now they tend to use a two-handed overhand grip because an overhand grip can better control the barbell and keep the body stable, while an overhand grip will cause the barbell to rotate, and the torso will twist as well, which can easily cause waist injury.

Many people think that there is no need to master the essentials of the deadlift, as long as they can do it. In fact, mastering the essentials of the deadlift has some extraordinary significance for us. Only by mastering these can we avoid injuries easily and be able to do better in fitness. This is the best lifestyle for us and it is also a way to have the best of both worlds.