The Complete Deadlift Guide: Perfect Your Form and Master The Ultimate Full Body Exercise

If you have never tried to do deadlift, you really should. In fact, take the next 3 minutes to read the 5 points below. They will reduce your fear of an exercise that is incredibly beneficial, regardless of your gender or fitness goal. And then you will find a guide to run them perfectly.

And if you already play and love the deadlift, you can spend the same 3 minutes reading and learn why exercise is even better than you thought. Or you can go past the deadlift form guide . Your call.

Ready? Set a timer for 3 minutes …

Reason for Deadlift # 1: You will become stronger and live longer.

The deadlift is a real total body exercise that strengthens the strength of the body (your lower and upper body will benefit). And becoming stronger is never a bad thing.

In fact, becoming stronger is much better for you than you think. Researchers found a correlation between grip strength and mortality because those with stronger catches tend to live longer. And one thing you will definitely get from deadlifting is a strong hold.

(Not to mention quadriceps, hamstrings, forearms, traps and stronger glutes, to name a few.)

Reason for Deadlift # 2: This force will be useful to you throughout your life (now longer).

There are two types of people in the world: Those who struggle to move a couch and those who lift themselves.

But let's say that you never move the sofas. At one time or another, you will have to pick something up on the floor. When you do it, you will be much better suited to do it because you deadlift.

The deadlift takes a basic human move (pick up something) and makes you much more capable of doing it. This means that you will be much less likely to hurt yourself.

In fact ….

Reason for Deadlift # 3: Deadlifts really protect you from lower back pain.

How many people do you know who complain of back pain?

That's right, apparently everyone.

A review of 28 studies revealed that, starting at age 30, the percentage of people in an age group who suffer from chronic low back pain increases every year.

So here you are, avoiding deadlifts to save your back, but you still have lower back pain.

Why? Probably because you avoided deadlifts in the first place.

Do not believe us? Consider that studies indicate that proper training of the deadlift can directly [] repair the low back pain .

How? By strengthening the spinal erectors, or the muscles that maintain the integrity of the spine. They run the entire length of your spine, return under the lats and traps, and run up to the lower back.

According to research, the deadlift trains this musculature better than anything. Two studies examined activation of the lumbar spine during the deadlift, and found that exercise induced large amounts of higher erector activity in a new way with other exercises.

Studies have also shown reinforcement in the lower back.

"But wait," you say. "I'm not really" in "weight training."

It's cool. And completely understandable. But before saying that the weights are not for you, make sure you understand a few other things here …

Reason for the Deadlift # 4: Bodybuilding helps you lose and stay fat.

The stronger you are, the more lean mass you wear.

The more lean body mass you have, the higher your basal metabolism. This is the number of calories your body burns alone to keep you alive, before taking into account the exercises and NEAT .

A study found that men who received bodybuilding burned 350 more calories on average while sitting and watching television.

Some argue that it takes years to lift weights to achieve this effect, but research shows the opposite. A study found that only 16 weeks of bodybuilding produced a significant rise in resting metabolic rate in a group of men aged 50 to 65

.

And while people often think that cardio is king for not getting fat (total myth, BTW), researchers who have led a cohort of more than 10,500 men over 12 years have found that those who gained weight gained less fat. in the long run.

Reason for the Deadlift # 5: The weight training also improves other aspects of your health.

For example, one study found that muscle mass was inherently protective against diabetes.

Muscle also plays a crucial role if you must recover from surgery or a serious illness.

We could go on, but you understood: Being strong, that's fine. Having muscle is good. And deadlifts will help you build a lot.

It was fun 3 minutes, right? We thought so too. Well, now that you know the value of deadlifts, let's show them how to do them right so they never fear them again …

Appropriate Deadlift Form: How to Adjust Movement to Your Body Type

Maybe you have tried the deadlifting in the past and you thought the exercise did not suit you. If so, you are not alone.

The deadlift involves many muscles, all your limbs and each supporting joint (ankles, knees, hips and shoulders) in your body. There are many variables involved. So having strict rules on the deadlift form is almost impossible.

Your body is your body This seems to be an obvious fact, but it is an aspect that is often overlooked when it comes to form.

For example, two people of the same size may have totally different lengths of torso and femur.

<img data-attachment-id = "4827" data-permalink = "https://www.bornfitness.com/deadlift-guide/contreras_femur_length/" data-orig-file = "https://i0.wp.com/ www.bornfitness.com/wp-content/uploads/2017/12/contreras_femur_length.jpg?fit=624%2C832&ssl=1 "data-orig-size =" 624,832 "data-comments-open =" 1 "image-data- meta = "{" aperture ":" 0 "," credit ":" "," camera ":" "," caption ":" "," created_timestamp ":" 0 "," copyright ":" "," length_focus ":" 0 "," iso ":" 0 "," shutter_speed ":" 0 "," title ":" "," orientation ":" 0 "}" image-data-title = "contreras_femur_length" image-of -données -description = "

Two women who are the same height, but have different lengths of femurs, stand back to back.

"data-medium-file =" https://i0.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/contreras_femur_length.jpg?fit=225%2C300&ssl=1 "data-large- file = "https://i0.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/contreras_femur_length.jpg?fit=624%2C832&ssl=1" class = "size-full wp-image -4827 "src =" https://i0.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/contreras_femur_length.jpg?resize=624%2C832&ssl=1 "alt =" Two women who are the same size, but have different femur lengths. Long torso, short femurs on the left. Short chest, long femurs on the right. "Data-recalc-dims =" 1 "/> Long torso, short femurs on the left, short torso, long femurs on the right
Photo courtesy of bretcontreras.com

L & # 39; Force trainer Bret Contreras did an excellent job explaining that these different bone structures will result in totally different squat forms, as will the deadlift

.

A person who has a short torso and long femurs will have more dominant traction in the hip, which means that his buttocks will be higher in the air and most of the force will come from his glutes and of his hamstrings.

Meanwhile, a person who has a long torso and short femurs could stoop and implicate his quadriceps a little more.

Reading this now, you probably think, "How do I know if I have a short or long chest?"

Glad you asked. There is actually a relatively simple way of saying it.

The technique can also tell you if you're better off using a sumo landlift (very wide stance) rather than a traditional deadlift uprising (where your feet are about the width of the hips). (For more details on the advantages and disadvantages of each of them, see the "Position" section below.)

You are going to need a tape measure. Any standard will do the trick.

Measure the distance between the bone portion of your hip and the floor. That's the length of your leg.

Then measure from the same point on your hip up to the top of your head. That's the length of your torso.

Finally, measure from the top of your shoulder to the tip of your middle finger. That's the length of your arm.

Divide each of these numbers by your total size in inches. Then check the numbers in relation to this table:

<img data-attachment-id = "4828" data-permalink = "https://www.bornfitness.com/deadlift-guide/deadlift_lengths_chart_1/" data-orig-file = "https://i2.wp.com/ www.bornfitness.com/wp-content/uploads/2017/12/deadlift_lengths_chart_1.jpg?fit=1920%2C632&ssl=1 "data-orig-size =" 1920,632 "data-comments-open =" 1 "data- image-meta = "{" aperture ":" 0 "," credit ":" "," camera ":" "," caption ":" "," created_timestamp ":" 0 "," copyright ":" ", "focal_length": "0", "iso": "0", "shutter_speed": "0", "title": "", "orientation": "0"} "data-image-title =" deadlift_lengths_chart_1 "data -image-description = "

A graph of average length, greater than average and less than average length of torso and femur.

"data-medium-file =" https://i2.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/deadlift_lengths_chart_1.jpg?fit=300%2C99&ssl=1 "data-large- file = "https://i2.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/deadlift_lengths_chart_1.jpg?fit=640%2C211&ssl=1" class = "size-full wp-image -4828 "src =" https://i2.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/deadlift_lengths_chart_1.jpg?resize=640%2C211&ssl=1 "alt =" A graph of average, above average and below average length of torso and femur. "data-recalc-dims =" 1 "/> Source:" Improved Deadlift: Understanding Biomechanical Constraints and Physiological Adaptations to Resistance Exercise "

Your percentages will tell you if you have a short torso, long or medium Ditto for your arms (we can disregard your legs because they are essentially the opposite of your torso – that is, if the torso is long, your legs will be short.)

These two pieces of information can tell you if a conventional deadlift or a sumo deadlift will probably look better (note: it does not matter what the chart says, you can still go through "feel"):

<img data-attachment-id = "4829" data-permalink = "https://www.bornfitness.com/deadlift-guide/deadlift_lengths_chart_2/" data-orig-file = "https://i0.wp.com/ www.bornfitness.com/wp-content/uploads/2017/12/deadlift_lengths_chart_2.jpg?fit=1920%2C1066&ssl=1 "data-orig-size =" 1920,1066 "data-comments-open =" 1 "data- image-meta = "{" aperture ":" 0 "," credit ":" "," camera ":" "," caption ":" "," created_timestamp ":" 0 "," copyright ":" ", "focal_length": "0", "iso": "0", "shutter_speed": "0", "title": "", "orientation": "0"} "data-image-title =" deadlift_lengths_chart_2 "data -image-description = "

A map of who would do better with a sumo deadlift than a conventional deadlift, based on body dimensions.

"data-medium-file =" https://i0.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/deadlift_lengths_chart_2.jpg?fit=300%2C167&ssl=1 "data-large- file = "https://i0.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/deadlift_lengths_chart_2.jpg?fit=640%2C356&ssl=1" class = "size-full wp-image -4829 "src =" https://i0.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/deadlift_lengths_chart_2.jpg?resize=640%2C355&ssl=1 "alt =" A map of which would work best with a sumo deadlift against a conventional deadlift, based on the body dimensions. "data-recalc-dims =" 1 "/> Source:" Improved Deadlift: Understanding Biomechanical Constraints and Physiological Adaptations to Resistance Exercise "

These two tables are taken from the excellent Professor Michael Hales' article " Improving the Uprising: Understanding the Constraints and Physiological Adaptations to the Resistance Exercise ." And he is the first to assert that they are not the end They are simply raising recommendations based on the structure of your body.

Other factors such as strength and flexibility will also come into play. But this should help you see which approach should feel better depending on what your mom has given you.

Keep in mind that this does not mean you have to "only" do conventional style or sumo style deadlifts forever. In fact, Hales and almost all others who are worth their salt will recommend you to switch from one style to the other.

Conventional and sumo work your muscles slightly differently (Conventional requires more hip drive, while sumo involves a little more legs), so using both can develop a stronger basis of strength balanced.

Deadlift Form: Follow these guidelines before firing

# 1. Your position

Classic Deadlift Leg Positioning: You can start with your feet shoulder-width apart. If you do not know where it is, try this: Jump in the air 2-3 times. Where your feet are landing naturally is the proper position for conventional deadlift. Your toes should point to the front or to the outside slightly.

Positioning the Sumo Deadlift Feet: You can try two different starting positions.

Option # 1: Place your feet as wide as possible, which means your toes are almost flush with the weight plates. Many successful sumo deadlifters draw from this position. But one obvious disadvantage here is the risk of losing weight on your toes. So be careful.
Option 2: Extend your feet as far as possible while keeping your shins vertical when you lower yourself to grab the bar. The wider your position, the more your feet should point to the outside.

One last note on where to stand. Set up so that the bar is about an inch to an inch and a half from your shins. When you look at the bar, it should be positioned roughly in the middle of your foot, which prevents you from seeing the laces of your shoes.

# 2. Your taking

Determining where to place your hands is quite simple. Just take a handful of shoulder.

Choosing how to enter the bar is a bit more complicated and can change throughout your workout. There are three main options:

First of all, you can go with a double pronation grip. If you are totally new to the deadlift, it will be a perfect grip for you. However, finally, your grip strength will become a problem. – The combination handle is the handle of choice for more experienced deadlifters. Because one of your hands is supinated (the palms up) the bar can not roll from your hands, which is the problem with double pronation grip. There are some disadvantages to the mixed handle. Research has shown that the activity of the biceps in the arm of the supine hand is very high. – There is also the problem of potential tears in the biceps when the weight becomes heavy. This is very rare though. – If the imbalance problems or the tearing potential of the biceps worries you too much, then you can try catching the hook. The hook handle will allow you to use more weight than with a double in pronation since your thumbs like hooks for the bar. The catch of the hook is not very popular for a good reason. It hurts like hell. – If you want to completely remove the problem of adhesion, you can use straps. Some people do not like the use of straps as it completely removes the work that the hands and forearms have to do during the Deadlift. Others prefer to use straps, go as heavy as possible on the Deadlift, and train the handle separately with hand and forearm exercises. It's up to you to choose what you choose, but you should all experience it. #ddl #deadlift #deadlifts #deadliftday #sumodeadlift #powerlift #powerlifting #westsidebarbell #workoutmotivation #workout #workouthard #workoutflow #strengthandconditioning #strengthtraining #fitnessaddict #fitnessjunkie #fitness #fitspiration #fitspo #physicalfitness #fitnesslover #fitnessaddict #alwaysoptimal #conventionaldeadlift

A post shared by Fitness. Science. (@wilfredofitness) on 12-Jul-2017 from 21:28 PDT

Option # 1: Taking double pronation. This is the "best" handle most of the time. As you increase the amount of weight you can lift, you will eventually reach a weight where your grip strength becomes a problem. That's when the mixed handle comes into play …
Option # 2: The mixed handle. Also known as "one shot in one, one hand underneath", this style allows you to easily pull heavier weights. "Anyone who has driven the deadlift for a few months has had the experience of pulling on a weight that seemed too heavy even to break the ground when we tried it with a duplicate grip. pronation, only to find that it goes up surprisingly easy when the handle is alternated, "writes Mark Rippetoe in Starting Strength: Basic Barbell Training .There are however some disadvantages to the grip Research shows that the activity of the biceps in the supinated arm (left hand grip) is much higher during this ascent. Over time, this could create muscle imbalances, so It's a good idea to change the arm that is in overplay of set-to-set or work-to-practice training.
Option # 3: The hook handle. This grip is not very popular and for good reason: it hurts, but it is not without benefits. The idea behind the hook handle is that you can use more weight than a double-pronation grip, since your thumbs act as hooks for the bar. But here's the thing: A lot of the weight ends up pulling on your thumbs. The stress this places on the tissues, bones and joints of your thumbs does not do any good. One way that people try to completely eliminate the problem of adhesion is to use straps.

Our suggestion would be to train without straps, with double pronation, for as many sets as possible. When you become heavy, use a mixed handle and vary the hand that is finished. If, after changing the handle, you still can not support the weight, use straps to continue lifting heavy weights and train with other exercises (farmers are two good options).

What to do when you are ready to lift the weight

Ok, you have placed your feet and grabbed the bar. It's almost time. Here are five things to check before tearing this sucker.

# 1: Your head

Where it does not go : You know that everything "look at the sky" cue? Do not do that. Looking upward extends your neck, which is a great way to give yourself a strain on your neck.

How to do it right: Keep a horizontal head position and a neutral look. Your chin should stay hidden. Think "big at the back of your head." Or, just think about creating a "double chin". Hold this position by looking straight ahead, rather than up, across the entire elevator.

# 2: Your shoulders

 A side-by-side comparison of what to do - and not do - with your shoulders when you're deadlift. Good shoulders are engaged. The bad ones are rounded, even curved. "data-recalc-dims =" 1 "/> </p data-recalc-dims=

Where it does not go: There are two potential problems here. The first is "Oops, I rolled my shoulders forward to grab the bar" question. This makes you shoot like Quasimodo-and you do not want to do anything in the gym looking like a hunchback. The other is the problem "I was not paying attention to my shoulders at all". This one often ends up resembling the Quasimodo, especially if you use a heavy weight.

How to do it right: Shoot your shoulders and hold them close to your side. "Pinch your armpits as if you had oranges in them and try to make juice," is a clue we like Tony Gentilcore always very smart, who achieves it. Pulling your shoulder blades down (remember to squeeze a pencil between your shoulder blades), you decrease the distance between your shoulders and hips, which will help you move more weight more effectively. In addition, you increase your participation, which will help you avoid rounding.

# 3: Your legs

Where it's wrong: Some people bend over and grab the bar without putting strain on the muscles they're trying to work. Even if you can get away with it, it will not put you in a position to pull the most weight, or shoot it effectively. There is a better way.

How to do it right: Standing at the bar, pull on the hips pushing them backwards (imagine that you have to open a door with your buttocks and you can not use your hands). You should quickly feel the tension running in the back of your legs and in your glutes. It's a good thing. Once you feel this tension, hold it by bending your knees just enough so that your hands can reach the bar.

# 4: Your core

Where it's wrong: Shoot without breathing first. What's the problem with that?

Think of a can of soda. When it's full and sealed, it can support a ton of weight without problems. But once it's open and all that pressure is released, the same weight will easily crease it.

A big breath creates an intra-abdominal pressure. This pressure will make you more stable, protect your spine and help you lift a lot more weight.

How to do it right: Go to the bar and put yourself in position. Take a deep breath When inhaling, push the air down and out to fill your abdomen. It's important: you do not fill your chest with air (think about how you react when you're out of breath); instead, you want to fill your belly.

Engage your heart to hold your breath in this position, then lift. Keep this breathing maintained throughout the performance, from the floor, to lockout, and back down to the floor. Take a fresh breath before each rehearsal.

# 5: Your hands and your arms

Where it does not go : Grasp the bar loosely, or simply pull the bar without releasing it first.

How to do things right: First, when it comes to adhesion, catch yourself in this bar as you hear it. No matter what kind of grip you have chosen, you should grab the bar as hard as you can.

Then remove the slack from the bar. What does it mean? When you grab, do not just try to crush the bar by pushing it too, pull it too.

Now, it's gone.

Execution of the deadlift

You really need to think of only two things when you pull the bar:

Push the ground
Keep everything tense (especially your heart and your lats)

During a conventional deadlift, if you're thinking of "pushing back the ground," it will help you generate tension in your hips and knees.

If you make a sumo raisin, it may be helpful to think of it as "spreading the word" because it means pushing outside on the sides of your feet.

In both cases, the goal is the same: to generate tension across the knees and hips.

Keeping your heart, arms, and lats down will help you avoid what you might call the Angry Cat Deadlift.

<img data-attachment-id = "4830" data-permalink = "https://www.bornfitness.com/deadlift-guide/the_angry_cat_deadlift/" data-orig-file = "https://i2.wp.com/ www.bornfitness.com/wp-content/uploads/2017/12/the_angry_cat_deadlift.jpg?fit=1372%2C790&ssl=1 "data-orig-size =" 1372,790 "data-comments-open =" 1 "data- image-meta = "{" aperture ":" 0 "," credit ":" "," camera ":" "," caption ":" "," created_timestamp ":" 0 "," copyright ":" ", "focal_length": "0", "iso": "0", "shutter_speed": "0", "title": "", "orientation": "0"} "data-image-title =" the_angry_cat_deadlift "data -image-description = "

An image of a cat with his back bent up next to an elevator trying to perform a deadlift whose back looks like the same in the cat C is a dangerous form that fails

"data-medium-file =" https://i2.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/the_angry_cat_deadlift.jpg?fit=300%2C173&ssl=1 "data-large- file = "https://i2.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/the_angry_cat_deadlift.jpg?fit=640%2C369&ssl=1" class = "size-full wp-image -4830 "src =" https://i2.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/the_angry_cat_deadlift.jpg?resize=640%2C369&ssl=1 "alt =" An image of a cat with his back bent up next to an elevator trying to perform a deadlift whose back looks pretty much like that of the cat. This is a dangerous form to fail. "data-recalc-dims =" 1 "/> Do not do that.

In an Angry Cat Deadlift, the lats are not activated enough, or the person's core is not reinforced enough, and the first thing is their lumbar spine.

If your lats are engaged and your core is firmly attached, then you probably will not encounter this problem. However, if you feel your lower back rounding, this is a sign that you are using too much weight. Lower the load, work on a resistance that does not make you look like a cat, and increase with time.

When you reach the top of the rep, known as the lockout, pay attention.

Some people seem to think that "shut up" means "lean back," but nothing could be further from the truth. Doing this hyperextends your knees and spine, which can compress those important intervertebral discs between your vertebrae.

The goal, really, is to just get up. When you are standing while holding the weight, you have finished the representative. Vous n&#39;avez pas besoin d&#39;essayer et de hausser les épaules avec vos pièges. Tenez-vous droit, poussez vos hanches et concentrez-vous sur vos fessiers au bout de l&#39;ascenseur.

Enfin, lorsque vous atteignez le sommet de la rep, vous avez deux options:

Faire tomber le poids
Abaisser le poids au sol

L&#39;option 1 est généralement considérée comme une mauvaise forme pour la plupart des stagiaires en conditionnement physique (et vous obtiendrez certainement des regards furieux du propriétaire de votre salle de gym, surtout si vous n&#39;utilisez pas de plaques de rebond).

Certaines techniques d&#39;entraînement utilisent cette technique de pull-and-drop Pavel Tsatsouline l&#39;a utilisé avec le sprinter olympique Allyson Felix pour des résultats célèbres.

Mais même si vous ne vous entraînez pas pour une médaille d&#39;or, l&#39;élimination de la phase excentrique (abaissement) peut réduire la probabilité de blessures aux ischio-jambiers ou au bas du dos. Donc, si ce sont vos préoccupations, vous pouvez envisager d&#39;utiliser la baisse. (Et si vous le faites, cherchez certainement des plaques de rebond.)

Mais si vous cherchez simplement à renforcer la force de votre corps, vous feriez mieux de soulever et d&#39;abaisser le poids.

Cela nous amène à l&#39;option # 2. Rappelez-vous toute l&#39;étanchéité que vous avez généré afin de hisser le poids? Ne le lâche pas une fois que tu as atteint le sommet.

Avoir plusieurs centaines de kilos de poids dans vos mains est généralement un mauvais moment pour perdre de la rigidité.

Au lieu de cela, gardez toute cette tension dans vos bras, vos lats, votre cœur et vos jambes, et abaissez le poids sur le sol. Continuez à garder vos pieds fermement enfoncés dans le sol. Maintenez cette adhérence serrée sur la barre pendant que vous réglez le poids en arrière où il a commencé.

LIRE PLUS:

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3 règles pour la construction de plus gros bras

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