Standard deadlift movements

Deadlift is a relatively common fitness method. As part of daily fitness activities, deadlift techniques must be mastered and some standard movements must be mastered. After all, if the deadlift is performed incorrectly, it may cause muscle damage, which is not conducive to fitness activities. Pay attention to the starting posture and master some technical issues in the process of pulling up. Let's take a look at this aspect below.

Deadlift standard action

1. Starting position

Hold the barbell with both hands, with the grip slightly wider than the shoulders, and stretch your arms naturally to tense your arm muscles. The shoulder blades are above the barbell and the shoulders are slightly in front of the barbell. Place your feet hip-width apart with your toes pointed out and underneath the barbell, and your heels pressed into the ground. Keep the barbell close to your calves. Bend your knees slightly and find a point in your body that keeps your hips high, your chest up, your lower back straight, and your core tight. Your knee should slightly touch the inside of your arm.

2. Pull-up process

Inhale, hold your breath, extend your knees to start (get out of the way of the barbell's movement), use your hips and thighs to exert force, with the force point being the heels, and straighten your knees. While straightening your torso, keep your arms perpendicular to the ground and keep the barbell close to your body. Only hang your arms to the left and right and let them hang naturally. Do not try to lift the barbell with your hands. During the movement, do not let your knees extend beyond your toes.

3. Standing recovery start

Exhale as you straighten your torso to the top, holding the barbell and standing up straight; pull your shoulders back, squeeze your back, and push your hips slightly forward; hold for one second. When lowering from an upright position, the hip and knee joints are unlocked at the same time, but the hips are flexed first, the hips move backward, the torso leans forward, and the knees are slightly bent when the barbell approaches the knee joints. The knee flexion angle is increased when the barbell falls below the knee joints. The whole process is slow and rhythmic. Exhale briefly at the end of the stand, then hold the rest of your breath until you lower the barbell to complete the deadlift and then exhale.

4. Muscle force process

For a long time, a big debate about the deadlift is... Is the deadlift for training the back or the legs? In fact, it can be both and it can also be neither. For pure strength training, the deadlift is both a back exercise and a hip and leg exercise because the weight used is so heavy. Think about it, when you hold something weighing tens to hundreds of kilograms in your hand, you must use all your strength to lift it. Then understanding the entire muscle force process of the deadlift will help us better master the deadlift technique.