Skill: How to make a deadlift
Deadlift is a simple act of standing up and holding a lot of weight. It's a relatively simple exercise, but doing it right requires the right technique and many people go wrong. The step-by-step guide below will ensure you are on the right track. For the sake of clarity, we will deal with the conventional deadlift with a barbell - the most commonly used version of the stroke - and not any of its counterpart movements.
What you need
Dumbbell, load plates that are loaded on it, empty space on the floor and good taste. How to do it
Load the barbell to the required weight. It's best to start lightly and don't forget to note the size of the load plates you use. You want the rod to rest about nine inches above the ground (using standard boards about 18 inches in diameter). Olympic bumper plates have all these sizes, regardless of the weight of the plate. Iron plates, on the other hand, often shrink when they are lighter. If you use smaller plates, the height of the bar will be closer to the ground, which means you will have to bend more to gain weight. That could be risky. Instead, mount the bar on a slightly elevated surface so that the height matches the standard height of the Olympic board.
Step up. First, locate the foot relative to the bar. Place your feet hip-width apart and close enough so that your shins almost touch the bar - the thumb gap between the shin and the bar is ideal. When you look straight down at the pole, it should split your foot in about half, directly across the laces.
Hold on. The next step is to clench your fists on the pole. (In the meantime, don't worry about your back or the rest of your body.) Keep your feet still, reach down, and place your hands on the horizontal bar just behind your shins using a double grip over your hand. Get your back rounded. You should feel a pleasant stretching of the hamstrings.
Uncomfortably. It sounds unintuitive, but listen to me. Squeeze your body into a supine position by sticking your butt out and pushing your chest high, all while holding the bar, which rests on the floor. To get to this position, pull your armpits back and extend your knees against your forearms as you try to lift your chest. If you do it right, you will have the upper part of the chest placed above the bar and the upper part of the head, back and buttocks will form a straight line. Don't forget to tuck in your chin; Your eyes should focus on the spot just in front of the bar. All this tension that you have created should not feel relaxed - and that is good.
Bury and bend the rod. During a deadlift, you should not rely solely on your arms or lower back to transfer weight. That's why it's important to squeeze every last ounce of bend out of the bar before you lift it. This will ensure that you keep your elbows straight and lift them with your body, not your hands. It also avoids any jerky, spastic movements that can throw away your technique. Before lifting, hold the bar at the shaving and try to pull it up with both hands, as if you want to bend the ends of the bar up to the ceiling.
Stand up. Now is the time to trust your techniques. Stay tense, keep the core plugged in and get up. Make sure the rod does not stay more than one inch from your body. Run your legs and squeeze your buttock muscles until you stand up. You don't have to lean. As long as you push the buttock muscles all the way up, you'll know when you can't be higher. Once you get up, stay still for one full second with a proud chest and firm ass.
Sitting down. Now it's time to reverse the steps and return to the starting position. First, lower your hips back. Pretend you're aiming for your ass to touch the wall behind you, and keep your back straight as you descend. At the same time, let the bar pull along your thighs in a smooth and controlled movement. Once the bar exceeds the level of the knees, it is okay to emphasize the "sit" pattern and let the weight return to the floor. Once the rod passes around your knees, it's also okay to lower it a little faster.
Repeat. Now that the weight is back on the floor, take a second to grab it and tear up another repetition. Reset and repeat everything from step four onwards. Don't skip this step - it's important to take a chance before each retry. It may seem unimportant to you when you lift an empty bar, but once you put more weight on, every last bit of tightness becomes invaluable.
