Improve your deadlift
After the squat, the deadlift is probably the most popular compound exercise you can do. Because it is a compound movement, the deadlift allows you to have several muscle groups in contraction at the same time. Among which we can highlight the gluteus maximus, quadriceps , adductor magnum, gastrocnemius , hamstring, erector of the spine, trapezius, rhomboids, rectus abdominis and obliques . This means that this movement helps to increase your overall calorie burn.
The movement that is done in the deadlift is usually done by all of us on a daily basis, when we want to pick something up from the ground, for example, so it is important to understand, first if you are doing the movement correctly and if you are really taking advantage of the movement. Following this article you can find 5 tips that will help you to improve your technique, increase your results as well as improve your level of quality of life.
Learn the technique
First, technique is essential. Taking time to learn will not only help prevent injuries, but will also help to increase the amount of weight, which will lead to better results in a shorter period. If you have never done a deadlift, start with a light barbell. Don't be ashamed of not being able to lift weights yet.
Keep these tips in mind while doing a deadlift to make sure the technique is as accurate as possible:
Keep your back in a neutral position - don't round or arch it;
Keep your arms straight so as not to compensate with the bicep;
Wrap your abdomen and back to prevent your lower back from being rounded
Keep the bar close to your body - if it moves away, you will overload your lower back. This also limits the amount of weight you can lift.
Uses the gluteus and hip
Most people think of deadlift as an exercise purely for the hamstring. While in addition to the other muscles already mentioned, it also works on the hamstrings, so it is necessary to make sure that you are also involving the glutes and quadriceps. The quadricep must be requested in the initial phase of the movement, with the bar still on the floor. By exerting strength with your feet against the floor, in the upward phase of the movement, the quadricep will be responsible for lifting the bar and will help you stay steady during the lift.
As for glutes, they play a big role in helping you lift more weight. That makes sense if you stop to think about it. After all, the gluteus maximus is the largest muscle in the body. Use the glutes in the deadlift, tightening them by pushing the hips forward near the block at the top of your traction. This will give you more power and make blocking easier.
Change your posture
There are many other ways to do a deadlift than just conventional posture. By changing your posture, you will be able to strengthen different muscle groups and continue to challenge yourself.
Some of the other deadlifts you can try are:
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Sumo deadlift : The feet are wider than the hip width and the hands are inside the feet. This variation takes the pressure off the lower back, allows the hip, hamstrings and quadriceps to work harder.
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Lifting with one leg : Standing, with your feet hip-width apart, lift one leg off the floor keeping the support leg semi-flexed. Lean forward at the level of your hip while simultaneously lifting your free leg back. It goes down, always with the weight close to the shins, until the back and the free leg are practically parallel to the ground and returns to the starting position. Through this variation, you will be able to correct any muscle imbalance you may have in your glutes.
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Romanian deadlift: This is a variation of the conventional deadlift in which you move your hip back and go down with the bar towards the floor. Many people's hamstrings do not allow them to touch the bar to the floor, but this exercise allows them to work on flexibility and range of motion.
Improve your grip
By increasing your grip strength, you will significantly improve the performance of the deadlift. This will help you increase the amount of weight you can lift without involving your biceps. You will also be able to lift the bar more quickly, as you will not be concerned if it slips out of your hands.
Improving grip strength will also improve all other exercises you do in the gym, at least those that involve holding a barbell or dumbbells. Think about it, if you can tighten the bar more tightly while doing a bench press for example, you will also be able to better activate the muscles in your arms and chest. This will increase the amount of strength you can exert, which will result in heavier lifts.
To improve grip strength, you can use a special tool such as a lifting strap. These tools are great as they will help you to not lose your grip so easily and thus be able to do that last repetition that you so desire.
When you are training, you can also incorporate these tips to work your grip at the same time.
Do not use chalk - this will force you to hold the bar more tightly;
Makes static supports - stay in place and hold the bar at the top of the deadlift position;
Lifts with one hand with a light bar;
Hangs with one or two hands on a pull-up bar.
Adequate heating
Adequate warm-up will help you avoid injuries and, at the same time, improve your overall performance. It starts with 5-10 minutes of cardiovascular exercise, such as walking or running. The goal is to increase body temperature.
Then move on to dynamic stretching and some bodyweight exercises, such as squats or burpees, to stimulate your muscles. Static stretching before lifting is not recommended, it can cause injuries , as you are not familiar with the new range of motion you have established.
After finishing the stretch, do plyometric exercises, such as box jumps, to activate the central nervous system and continue to prepare the muscles. Don't do too many repetitions, remember, this is still a warm-up. Three sets of 3-5 reps will work. Finally, you're ready to move on to your withdrawals.
It starts with an empty or very light bar, then slowly increases the weight from there to warm up the body and maintain good shape.
Keep these tips in mind and you'll be a deadlift master!
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I hope you enjoyed this article and have no doubts. The deadlift is a very technical compound exercise and needs to be studied before passing the execution, if you need help or clarification, do not hesitate to contact me.
You can do it through my social networks down here!