Fitness deadlift standard action

Deadlift is a common fitness method. When using deadlift, you must pay attention to the standard of movement, because if the movement is not standard or the force is improper, it is easy to cause muscle strain. In the initial stage of deadlift, you should pay attention to the strength of the hips, as well as the leg strength and back strength. Only when the strength is used properly can it play a good fitness role.

Fitness deadlift standard action

1. The beginning stage of the deadlift: mainly hip strength

The initial phase of the deadlift, that brief period of time when you pull the barbell off the ground, is where the glutes and other muscles surrounding the hips are actively engaged.

2. The mid-range pull-up phase of the deadlift: mainly leg strength

That is, from the time the barbell is lifted until the body is fully straightened, the greatest force is the knee extension force, which is the strength of the thigh muscle group. If you don't have enough strength, it is very easy to get stuck halfway through pulling it up.

3. The lockout phase of the deadlift: mainly back strength

At the end of the deadlift, the body gradually straightens and finally locks out. The standard for completing the deadlift is that the body, especially the back, is fully straightened, and even the back should be slightly tilted backward, which will have a better effect of increasing blood congestion in the back. In fact, during the entire deadlift process, the back muscles are always exerting force. At the final peak stage, it is mainly the back muscles that exert force. Without a strong back, it is impossible to complete the movement of straightening the back.

In actual training, there are various variations of the deadlift, and different deadlifts focus on training different muscle groups. For example, the sumo deadlift is an exercise that trains the buttocks and legs separately, and is suitable for powerlifters who are trying to achieve good results and tall people; while the Romanian deadlift focuses more on the gluteus maximus, lower back and posterior thighs.

Deadlift Tips

1. Spread your feet wider so that your heels are closer to the bottom of the barbell and your center of gravity is on your heels.

2 Take a deep breath and keep your core tense.

3. Keep your head up and chest out, and maintain the natural curvature of your spine, which will help you lift more weight.

4Start with your hips high.

5Don’t stop at the lowest point. If the pause lasts longer than 4 seconds, the stretch reflex disappears.

6 Pull the weight up quickly.

7 Keep the barbell close to your body throughout the entire process. If you pull it away from your body, not only will the pressure on your lower back increase, but you will also be able to pull less weight.

8. Using forward and reverse grip can increase the grip strength by 20%-50%. You can alternate between forward and reverse grip with both hands to give symmetrical stimulation to the back.