Deadlifts. Deadlift with dumbbells. Is deadlift suitable for everyone?

The straight-legged deadlift, or deadlift as it is also called, is the #1 exercise for firm, attractive buttocks. The technique is both easy and quite traumatic, so before you run to the gym for a beautiful butt and slender legs, you need to study the features of the deadlift.

Many beginners, when they come to the gym, work hard on their torso and arms, without giving due credit to pumping up their legs. But a harmoniously developed, proportional body looks beautiful. Therefore, from the very first sessions in the gym you need to work on your leg muscles.

The deadlift is one of the basic (multifunctional) exercises, focusing on the muscles of the buttocks, the back of the thigh, training the back (lumbar muscles) and almost completely eliminating the work of the quadriceps.

• Read our article about the technique.

Deadlifts on straight legs are recommended for both men and women. But it is precisely among the female half of the population that this is one of the favorite exercises. After all, all ladies dream of a round, elastic butt, and deep work on the gluteus maximus muscle with deadlifts gives brilliant results in a relatively short time.

The key difference between deadlifts and classic and sumo-style deadlifts is that the knee joints do not bend or bend very little when performing them. This makes the stiff-legged deadlift the most difficult form of this exercise, especially for people with poor flexibility.
The main condition for correct execution is a straight, slightly arched back, as well as almost straight knees (it is important to note that the absence of the slightest bending in the knees is dangerous for the joints). The chest is inflated like a wheel, the shoulder blades are brought together, the head is fixed in the same plane with the spine and the eyes look only forward.

• Keep your back straight (spine in an arched position), spread your legs shoulder-width apart, feet parallel to each other.
• Grasp the bar with an overhand grip (considered the most comfortable) shoulder-width apart. Keep the bar as close to your body as possible and do not lean back or forward; literally, it will slide first along your thighs, then along your shins.
• Lower yourself down and forward with the barbell in your hands as low (not lower than parallel to your torso with the floor) as possible while maintaining a straight position of your legs and back.
• Then smoothly return to the starting position, lifting the barbell along the same path.
• Exhaling in the upper position becomes the beginning of a new approach.

When performing deadlifts, you need to concentrate on the exercise itself, and not “fly somewhere in the clouds,” even if the execution technique is perfectly worked out. The exercise should be based on a single center of gravity - the heels. It is then that you will be able to feel the work of each muscle.

As a precaution when working with heavy weights, athletes use athletic belts and wrist straps. And sometimes they ask someone to follow the technique and provide backup. If you cannot keep your back straight, you should immediately stop performing the exercise. Without arching, the back puts excessive stress on the spinal discs and this can at least cause them to become displaced.

Deadlifts strengthen muscles and prepare the body for new loads. But if you use this strength exercise very often in your training program, you can get a plateau in muscle growth. Therefore, the frequency of training must be correctly composed and strictly followed.

Watch a video with tips on how to properly do dead deadlifts on straight legs with Denis Borisov.

Josh Henkin

Everyone is just in love with deadlifts these days. Ten years ago, articles were published about bench presses and biceps curls that dominated the field, but now all we read are paeans to heavy lifts and their virtues.

I must admit that I am a skeptic. How many of these fanatics actually know what they're talking about and understand the benefits of deadlifts, rather than just trying to "stay on top"?

Because of this, I often ask both coaches and athletes who love deadlifts: “Why do you do deadlifts?”

I always learn a lot from their answers - both from talking to very smart trainers who do this exercise for good reasons, and from lost souls who shouldn't be doing deadlifts at all!

Reason #1: Deadlifts make me stronger.

Many people use deadlifts as a means to measure their own strength. However, first of all, it is important to define what “power” is.

For the typical trainee, strength usually represents load, or more simply put, the amount of weight they can lift. This is where deadlifts make sense because they are a reliable, predictable, and easy-to-learn movement.

However, in athletics, not everything is so simple. How many times have we seen wrestlers, gymnasts, martial artists, etc., who are strong in their sport, yet cannot deadlift even if their life depended on it?

From this perspective, if you are good at your sport and perform well in competition, does it make sense to become a master of deadlifts?

Before we can establish a connection between strength and a specific sport, we need to determine how accurately it tests our body's abilities in specific metrics related to that sport. The problem with using deadlifts is that they easily mask and compensate for deficiencies in many areas. Because of this, we need to find out whether this exercise is an accurate measure of “functional” strength, which brings us to the second reason.

Reason #2: Deadlifts are very functional

Trainers often claim that deadlifts carry over to many everyday functions. Meanwhile, the truth is that they have many holes in their transfer to most sports and daily functions.

In addition to the fact that deadlifts are a free weight exercise, they are also a movement in one single plane - the sagittal. Meanwhile, most daily and sports activities require us to be mobile and balance in many planes of movement.

What's more, according to back specialist Stuart McGill, most low back problems aren't related to maximal strength - they're related to strength-endurance imbalances and poor movement patterns. Because deadlifts are such a balanced and balanced exercise, it is easy to create compensatory patterns that can actually be detrimental to lower back health.

And when it comes to athletic performance, legendary biomechanical expert and one of the first US coaches to work alongside Soviet athletic trainers, Dr. Michael Yessis, states that the Russians identified two main causes of injury:

Excessively large range of motion

Too much emphasis on deadlifts for the sake of “improving athletic performance” may not produce the desired results because none of these variables are addressed. Meanwhile, many trainers completely remove the eccentric phase from deadlifts.

Reason #3: They Work the Posterior Chain

The synergy of the hamstrings, glutes, and lower back to produce power and strength is a critical component of many sports. However, there are many other ways to develop it besides simply doing deadlifts.

Mastering the basic component of deadlifts—proper forward bending—is vital to both athletic performance and lower back health. However, as the load increases, this basic deadlift moment can theoretically be lost.

The term “optimal strength” refers to the load at which an exercise no longer improves athletic performance.

This is an extremely important point in training athletes, because forcing an athlete to go from 200 kg deadlifts to 225 kg can significantly impair their motor skills and have little effect on improving their performance.

This applies to anyone who is not a powerlifter. However, is it possible to achieve similar effects with exercises that are gentler on the spine?

Reason #4: I like to train hard

I'm not going to argue here - lifting heavy weights is fun. I also enjoy this activity, however, I have noticed that the heavier my lifting weights, the more time I have to spend warming up, recovering, doing corrective exercises, and so on. It feels like it takes more time to prepare and recover from training than to actually work.

It can be a trap for trainers to force our clients to do what we love to do ourselves. However, if we start looking at our programs with a critical eye, we can develop much more effective training protocols while still making progress and increasing strength!

What am I doing for this?

Deadlifts can be a great foundation for mastering the forward bend and developing some overall strength. However, once these patterns are established with appropriate working weights, further progress should be sought. But progress does not mean lifting the weights to the highest level, but instead moving to more complex patterns of movement, speed and body position.

Effect of training on one leg

I know no one wants to wear a T-shirt that says “Single Leg Deadlift Club with a 40kg Dumbbell,” but these movements can take training and performance further than joining the 270kg deadlift club.

At a certain point, bilateral exercises become less effective. As weights increase, shearing forces and spinal misalignment impair the quality of movement, not to mention increasing the risk of injury. This is where single limb exercises truly reach their potential.

Interestingly, the beneficial effects of single leg training have little to do with developing “symmetry”, but instead provide a form of asymmetrical loading.

Exercises with asymmetrical loads effectively develop a sense of balance. As McGill notes, “Although the spine maintains an upright position, it is subject to enormous compressive, bending, twisting, and shearing loads.”

Additionally, while these techniques are appearing more and more often in training programs, their versatility, progression, and complexity must be maximized. The exercises below are a very good place to start. (I've also included a video at the end of the descriptions that demonstrates the technique for performing each move.)

Reverse lunges with barbell in one hand

Key execution points:

Get on one knee in a lunge position next to a loaded barbell. Make sure that the bar is actually loaded so that the bar doesn't lie on the floor and you don't have to bend over to get it.

Maintaining a vertical position, rise up on your leading leg until your knee is completely turned off. Then slowly lower yourself down to the floor and pause for a count of two to eliminate inertia.

When lifting, do not lean your body forward under any circumstances.

Note: In some cases, kettlebells are more comfortable because the handle is higher. When using a dumbbell, you may need to use a weight stand.

Progressions:

Asymmetrical Loading - To progress, add weight to the barbell, this will allow you to develop lateral balance; or lift additional weight from your lead leg and hold it overhead. This will also add an additional balance component due to the location of the load.

Deadlifts with a shift in the center of gravity

Key execution points:

This exercise can be performed with either dumbbells or a barbell. I recommend starting with dumbbells to master the technique of the movement.

Get into the starting position for a regular deadlift, but take one foot back and plant it on your toes so that the toes of your back foot are in line with your front heel. This position will increase the load on the lead leg while still providing enough stability to develop force.

Bend your torso, keeping the heel of your abducted leg in an elevated position as this leg serves as a balance. Acceleration will appear along with increased emphasis on the leading leg on the floor. It is also necessary to monitor the position of the upper back throughout the entire range of motion.

Progressions:

Loosening your balance and increasing the load is up to you, but gradually decreasing your balance is an underappreciated technique. Raising the leg onto a low platform and gradually increasing the height will reduce the effectiveness of the "stabilizing" leg and its contribution to facilitating movement.

As your balance decreases, choose some other equipment instead of the barbell in case you have to throw it.

Zercher style forward bends with barbell on elbows

Key execution points:

Zercher-style forward bends with a barbell on your shoulders change the loaded position and perfectly load the upper back. Since this is the area most athletes tend to compensate for, this exercise helps maintain a healthy back.

It is extremely important to ensure that your shoulders are pulled back and down even as you lower yourself, as the weight will pull your upper back forward.

Progressions:

Increased pelvic function. A simple way to increase pelvic function is to loop an elastic band around a barbell and tie it to an object in front of the person exercising. This will force the athlete to press into the floor and engage the pelvic muscles more strongly.

Dumbbell snatch while standing on one leg

Key execution points:

Hold the dumbbell on the opposite side of your supporting leg. Take your other leg back and keep it straight to maintain balance and balance.

Tighten the arm holding the dumbbell and move it along the line of your supporting leg to accelerate it and lift it above your head.

As you lower, lean forward at the waist and swing your free leg back again to absorb the momentum of the weight going down.

Progressions:

Decreasing Balance - If you find this variation too difficult, try starting in the offset position, gradually lifting your back leg as you progress until you reach the final variation of the pure single-leg position.

And here is a video that demonstrates all the above exercises:

Have you tried doing them?

I hope you try some, if not all, of these exercises before you form your own opinion. In my case, using these movements and making them a top priority turned out to be, in some ways, the most humiliating training I have ever done, but at the same time the most effective.

In conclusion, I'm not asking you to stop doing deadlifts - I'm asking you to train with an effective program, starting with circuit training and determining whether deadlifts meet your training goals.

Remember that the cool person is not the one who breaks records in deadlifts - but the one who achieves his sporting goals.

Are you a man who wants his hams to impress everyone with their size? Or a sweet girl who wants to have a toned butt and beautiful legs? No matter who you are, it will help you straight leg deadlift. This is not a panacea, but a very effective exercise.

If you are interested in this topic, you are one of the few people who have not neglected their legs in their training. Yes, you are almost the chosen one...

What is a dead elevator?

Deadlift on straight legs or Dead Lift is aimed at developing the hamstrings and gluteal muscles.

Unlike machine curls, dead raises are excellent for building meat, adding volume to the back of your legs, including your glutes. The shift of the load on the target muscles depends on the position of the legs during the exercise, so performing a dead lift is recommended for both the male and female half of iron fans.

Difference between deadlift and deadlift

– The whole difference between straight-legged deadlifts and deadlifts lies in the amplitude and working weights.

Deadlifts on straight legs are performed within the amplitude, and with deadlifts, the movement occurs from the floor to full extension in the lower back. In addition, the deadlift involves the use of submaximal weights, and the stiff-legged deadlift is usually performed with a moderate load.

Why girls need to do deadlifts

Obviously, however, deadlifts not only enlarge the gluteal muscle, but also make its shape more “appetizing.” This occurs due to the formation of the so-called undercut - a visual separation of the thigh biceps and butt.

4 important technical points of deadlift

– To avoid injury and perform the exercise effectively, you need to follow 4 rules:

1. Throughout the entire exercise, keep your back arched at the lower back.
2. Legs should be slightly bent.
3. You need to lower and raise the bar along your legs.
4. All work is performed in a shortened amplitude.

– Why keep your back straight?

So that there is no breaking load on the lower back. If you round your back, the load will leave the target muscles, and the risk of injury from the exercise or from the trainer will increase many times over.

– So straight or bent?

Despite the name of the exercise, you need to keep your legs slightly bent when performing it. Moreover, the lower you lower the bar, the greater the bending angle. This is necessary to maintain the arch in the lower back.

– What if the barbell moves not along the legs?

Then, the load will go away from the target muscles, to the lower back. Keeping your back straight becomes more difficult, and the risk of injury increases.

– Shortened amplitude? This is not hardcore!

Yes, many exercises need to be done in full amplitude, otherwise they will be of little use.

Although there is an opposite opinion, we will consider it some other time.

When performing deadlifts, you do not need to lower the barbell to the floor. It is enough to bring it to knee level or slightly lower. Also, do not fully extend in the upper phase, otherwise the effectiveness of the exercise will decrease.

When working within the amplitude, the muscles are under load throughout the entire approach.

Straight-legged deadlift technique

– Taking into account the 4 points that we discussed above, the deadlift is performed as follows:

1. Grab the barbell with a shoulder-width grip or slightly wider.
2. Place your feet depending on the goal:

• Shoulder-width apart – the load is focused on the hamstrings (option for men).
• Narrow setting - shifts the emphasis to the buttocks (option for girls).

1. Place your butt back, push your chest forward, bend over and bend over a little - this is the starting position.
2. As you inhale, smoothly lower the barbell along your legs to knee level or slightly lower. Hold for 1 second.
3. From the bottom point, while exhaling, also smoothly return to the starting position. At the same time, remember that you don’t need to fully unbend.

Don't chase the scales.

Seriously, do you really think that anyone cares what weight you do a deadlift with - it’s not a deadlift after all.

Besides, it's not even about ostentatious dominance. This exercise is much more effective if you feel the target muscles, and this is only possible with the correct technique. With a heavy barbell, there is no need to talk about maintaining the rules of technique.

Foot placement is not a dogma.

Yes, the shift of the load depends on the width, but if you don’t feel the muscle, try placing your legs a little narrower or wider. Listen to your body - experiment.

Don't forget to breathe properly.

When lowering – inhale, while lifting – exhale. There are those who completely forget to breathe when doing the exercise; their red and blue face is not a little scary.

Conclusion

If you really want to harmoniously develop your body, then be sure to include straight leg deadlifts in your training program. This is the only way to properly work out the thigh biceps, and only this way will your legs look impressive when viewed from the side.

For girls, this exercise is not at all replaceable. It is almost impossible to separate the back of the thigh and buttocks with anything else. I hope the article was useful. If yes, share it with your friends and girlfriends. And if not, throw out all the negativity and constructive criticism in the comments.

Video. Deadlift on straight legs

In this video, famous blogger Denis Borisov will explain all the points associated with performing this exercise. Enjoy watching.

Let's consider in this article: how to do deadlifts correctly, what types of this exercise there are, various techniques and techniques, as well as a lot of other useful material on this topic. So, let's sit back and read with both eyes!

What is craving - its types

It is rare to meet a bodybuilder who has not heard of an exercise system with this name. This type of exercise is basic. This means that when performing it, the load is applied to several muscles at once.

This is a set of bodybuilding exercises that allow you to pump up a number of muscles, such as:

• Back extensors (low back).
• Buttock muscles.
• Biceps femoris.
• Neck muscles.
• Caviar.
• Shins.

By this general “traction”, they usually mean several more subtypes of similar exercises:

• Deadlift on straight legs, also known as “dead deadlift”.
• Romanian - she is also “on straight legs”, very similar to a dead one, but differs in some movements of the pelvis and back.
• Classic deadlift.
• Sumo.
• Trap bar row.

Many bodybuilders, while developing mainly the quadriceps on their legs, pay very little attention to such important muscles as the hamstrings and buttocks. And by the way - in vain. Without the development of hamstrings, your legs will look pretty scary and miserable.

Deadlifts work both on the development of the lower back, hamstrings and buttocks (although not as much as classic or sumo), and this is in addition to affecting other muscles. This exercise is quite difficult, so beginners in bodybuilding do not particularly like to perform it. It is better to start practicing it with the classical one, since the conditions there are less stringent and it is not so traumatic.

The difference between a dead deadlift and a classic deadlift is that with a classic deadlift, the legs can initially be bent, which places a greater load on the legs, while in the first case it is done on straight legs, although a certain bend in the knees is also allowed there. Below we will look at the deadlift, on straight legs.

Deadlift on straight legs - execution technique

Deadlifts are performed with straight legs. Although, according to many experienced weightlifters, straight legs are very conditional, and you should not approach this issue so radically. There is an acceptable limit for bending your knees, especially if you do not yet have experience in this matter. If a beginner (and not only a beginner) performs a deadlift on straight legs, without proper stretching, then there is a risk of injuring his muscles and tendons. Therefore, it is still worth bending your knees a little.

The execution technique here is quite simple, but requires maximum adherence to the entire algorithm of actions. Here, a step to the left, a step to the right - and you can get a serious injury to the lower back or muscles in the legs. Here you don’t need to chase records and tear your ass off. It's better to start with light weight. If you want to catch up with the “show-offs” and immediately lift a lot of weight, you will almost certainly find yourself in the neurological department of the nearest hospital, with a torn lower back. So do everything extremely carefully and carefully!

So, let’s perform our barbell ritual:

1. First of all, you need to straighten your back and bend your lower back. In the future, under no circumstances should you arch your back like a wheel - this can lead to spinal injuries! By the way, this is another argument in favor of the fact that the legs should not be perfectly straight, but slightly bent at the knees. Only under this condition will you be able to avoid arching your back.
2. Take the bar with a grip approximately shoulder width apart. We also place our feet shoulder-width apart, plus or minus a little, depending on which muscles you want to load more. You will feel it yourself.
3. We move our buttocks back and roll our chest forward. We also tilt the body a little forward. We bring the shoulder blades together.
4. In this position, we begin to carefully lower the barbell down, along with the entire back, while not forgetting to slightly bend the legs at the knees, especially in the lower part of the amplitude. Lower the bar vertically down. If the bar passes next to the legs, almost flush, then it already looks like it, which is also not bad.
5. We bring the barbell to a level just below the knees. You must determine the very moment where the lowest point is located. If you feel the maximum load on your hips and buttocks, then this is the lowest point.
6. We hold the barbell at the level of the lowest point for a few seconds, and after that we begin to gradually and carefully straighten up. Only without sudden movements and fanaticism! You are unlikely to be given a medal and the title of hero for this, but you can earn a disability group without any problems.
7. In our case, the bar should not touch the floor, unlike classic or sumo.

And one more thing: when doing this activity, do not lower your head down under any circumstances! By lowering your head, you will probably round your back, and this is already fraught. What exactly is this fraught with - read above.

Dead deadlift for girls and women with dumbbells

As you already know, with the help of a deadlift you can pump up your thigh muscles and buttocks. And this is especially true among the fair half of humanity. What girl doesn’t want a beautiful butt with firm buttocks?!

Deadlifts are certainly no less suitable for women than for men. In addition, this activity is very conducive to weight loss, which is also important for women.

So, let's look at this type of exercise, such as deadlifts with dumbbells for girls. Of course, young ladies can also use a barbell, but we will still describe here a more gentle regime for this activity.

There are no very fundamental differences between men's and women's, except for dumbbells instead of barbells. But there are a few additional minor nuances that are worth mentioning.

This exercise also contains a little bit of the Romanian deadlift. If you want to make the exercise more difficult, you can do it while standing on some kind of stand to increase the distance to the floor. Bend all the way down, following the above instructions. Determine the height of the stand yourself, depending on your physical capabilities, just don’t overdo it. Thus, during training you can put even more stress on the thigh muscles and buttocks, and pump them up to the maximum.

Deadlift in Smith

You can also perform this exercise using a simulator. Here we will look at the Smith technique (Smith Machine simulator). The main difference from the above methods is that here the pelvis and buttocks do not need to be pulled back. And you don’t need to balance your body weight, since the barbell is fixed here and moves only in the vertical direction, up or down. The bar will not move forward or backward, which makes the task much easier.

1. Set the weight on the machine to the weight you need.
2. Place the barbell approximately in the middle of your thighs.
3. Again, slightly bend your knees and straighten your back. We bend our lower back.
4. Feet are shoulder-width apart (+-a little), hands on the bar are also approximately at this level.
5. Keeping your back straight, bend forward while lowering the barbell. We bring the barbell to the middle of the shins, almost to the feet, but not to the very bottom.
6. Slowly, without sudden movements, we return to the starting position. We repeat the approaches the required number of times.

Well, now you’ve learned what a “deadlift” is, how to do it and what to eat with it. For regular gym goers, this information should be very useful. Good luck with your training and sporting achievements!

Should it be used in training?

To create a beautiful leg relief, isolated training of the muscles of the back of the thigh and buttocks is necessary. Various squats primarily involve the quadriceps, which takes the lion's share of the load.

And special exercise machines cannot be found in all gyms. Therefore, the Romanian (dead) lift is considered as a basic exercise when working on the leg muscles.

This is one of the main exercises in bodybuilding. It is similar to the deadlift, but differs in that when performing it you need to keep your legs straight or only bend them slightly as the weight is lowered down.

The exercise works well on the buttocks and back of the thighs. It also works your back, arms and shoulders. Thus, the deadlift is basic, unlike, for example, leg curls in a lying hamstring machine.

What muscles work?

When performing the exercise, the back of the thigh, buttocks and back are involved:

In different versions of the exercise, the main work falls either on the back or on the legs.

Execution options

Deadlifts can be performed:

With a barbell	An option that is the main one for many athletes. A deadlift with a barbell gives a good load to the back, but only if, when lowering the barbell, you move the bar along your legs without bringing it forward. So, first of all, the buttocks and hamstrings will work.
With dumbbells	This option has an important advantage compared to barbell rows - the hands are located in a more natural position, so there is no unnecessary stress on the muscles and joints of the hands. For some athletes, for example, those with hand injuries, this option is the only option. The advantage is that it puts a more serious load on the hamstrings and gluteal muscles.

In almost all gyms, this exercise is performed on two legs, but there is also an option to perform it on one leg: you need to take a barbell, lift one leg, bending it at the knee at an angle close to 90 degrees. While bending forward, move your raised leg back, straightening it at the knee to maintain balance. You can try doing it with weights - this will make it easier to retract your shoulder blades.

Grip options

There are three grip options when performing this exercise:

1. Straight.
2. Back.
3. Multidirectional, or multi-grip.

The latter assumes that one hand is placed with a direct grip, and the other with a reverse grip. Which of these options to prefer is mostly a matter of taste. Every athlete has a favorite grip that is familiar to him.

You can do deadlifts by standing with your toes on two plates. This allows you to maximally load the gluteal muscles and hamstrings. Typically this option is used when performing deadlifts with dumbbells.

Execution technique

Let's look at the technique of performing the exercise using a barbell as a weight:

• Starting position – gaze directed ahead, shoulder blades retracted, lower back arched. The arms with the barbell are straightened. The palms rest on the apparatus with an overhand grip shoulder-width apart. Legs are straight or slightly bent at the knees, shoulder-width apart, feet pointing forward. To increase the load, you can reduce the distance between your legs.
• The bar goes down smoothly at a minimum distance from the body (the projectile should literally touch the clothing). In this case, the pelvis moves back and the torso lowers, but the legs remain straight. The bar should go beyond the line of the knee joints or, if stretching allows, reach the middle of the shins.
• Without stopping, you should start moving upward, straightening your body and bringing your pelvis forward. You need to push the barbell to the starting position with your feet, resting your heels on the floor, and not with the efforts of your arms or back.

Dumbbell rows are performed in a similar manner. Your chest and shoulders should be straight while performing the exercise. Only slight bending of the legs at the knees is permissible, otherwise it will no longer be a deadlift, but a deadlift - a similar exercise, which, however, has significant differences.

Tip: You can use a belt to perform this exercise to avoid unnecessary stress on your back and reduce the likelihood of injury.

1. To prepare your lower back for the Romanian deadlift, you can perform 10-15 reps of hyperextension. This will warm up your back and help fix the correct body position.
2. The muscles of the back of the thigh should tire much faster than the muscles of the back and arms. If this is not the case, then the technique of performing the exercise was violated.
3. After training, you should spend at least 10 minutes stretching your leg muscles. This will significantly accelerate the growth of the hamstrings and buttock muscles.
4. Shoes for Romanian deadlifts should have flat soles.
5. The number of approaches does not exceed three, the number of repetitions varies from 6 to 15. This is enough to load the muscles of the back of the thigh.

Common mistakes

Name	Description
Rounding the back and shoulders	When performing a deadlift, you must maintain a slight arch in the lower back and keep your shoulders back. Otherwise, it is difficult to pump the muscles properly, and the likelihood of injury increases
Changing the position of the legs	The knees, being slightly bent, should remain in the same position until the end of the exercise. The legs and feet retain their original position, the heels do not come off the floor. No need to push the barbell up your knee joints
Small amplitude	You need to go low, your back should be parallel to the floor (shoulders are at the same height as your buttocks) or tilted forward (shoulders below your buttocks)
Using a different grip	It creates a torsional load on the spine, which is completely unjustified when performing this exercise. For Romanian deadlifts with heavy weights, wrist straps and other devices can be used to reduce the load on the forearms.
Large weights	In this case, it is difficult to perform the exercise with the correct technique, and the likelihood of injury increases. It is much better to do it with light weight, smoothly, while mentally concentrating on the work of the target muscles

The Romanian deadlift became known to the general public relatively recently. In 1990, an athlete from Romania, Niculae Vlad, was training in San Francisco.

When working the muscles of the back and legs, the athlete used a modified deadlift, in which the knees did not bend, and the bar was brought only to the upper third of the shin.

Although the exercise was not invented by Vlad Niculae himself and was not the development of his coaches, it became associated with Romanian weightlifters, which gave this type of deadlift its name.

The deadlift can be used to assess an athlete's strength - one way or another it involves all muscle groups. But in powerlifting competitions, the deadlift is used instead: it allows you to lift more weight, and is less likely to cause injury.

The leg muscles make up approximately half of the muscle mass. They need to pay a lot of attention during training. On the one hand, this will make the body proportional, on the other hand, it will contribute to the growth of the muscles of the upper body.

At the same time, many people forget about the back of the thighs and buttocks, focusing on the calves and quadriceps, but in fact, the hamstrings and gluteal muscles need to be given enough time.

No other exercise has such an effect on the development of these muscles as the deadlift.

We include it in our training

Introducing a simple and effective lower body workout program that includes the Romanian deadlift. Before any workout, remember to thoroughly warm up your muscles. You can modify it according to your preferences.