Attendos Explainer: The Deadlift
1 min 53 sec Reading time
- Stand with your face to the rod.
- Put your feet on the hip width and grab the rod.
- Place the rod above the midpoint of your foot.
- Take hold of the rod with outstretched arms with the thumbs inwards and the hands-on shoulder width...
Explanation of the #Deadlift: 1. Stand with your face to the rod. 2. Put your feet on the hip width and grab the rod. 3. Place the rod above the midpoint of your foot. 4. Take hold of the rod with outstretched arms with the thumbs inwards and the hands-on shoulder width. 5. Tighten your stomach and buttock muscles, then breathe in and bring your chest forward, shoulder blades together and keep your back in a neutral position. 6. Then lift the rod. 7. If the rod is at the level of your knees, tighten the glutes. 8. Hold this posture for one second and lower the rod again (keeping the back in a neutral position).
Commonly made deadlift errors: You do not learn the deadlift in one week. Before you have a good execution it can sometimes take years. Perform the deadlift first without weight. Leave your ego at the door when you start training and start safely with a lightweight with a correct execution. Prevent injuries and save your back for later.
Be careful not to bend your back, this will prevent annoying back injuries. Make sure you open your shoulders and chest. Stretch your legs and leave the rest of your body in a relaxed position. The strength must come from your leg muscles and lower back. Not from your arms or shoulders (no bent arms).
Important for deadlifting: Breathing: before exercise, breathe in and hold your breath while lifting after you lift it, you exhale. This gives you more power and ensures a blockage so that your spine gets less tension. Shape: make sure your shoulder blades are not turned inwards, but your shoulders backward. If you lower the weight, remember that you keep a straight back.
Head: during the execution, you look at a point in front of you that is somewhat higher than your starting point. The rod may move against the legs, so wear long trousers against abrasion of the rod.
If you have long legs, it may be wise to do a sumo-squat. This feels more natural and is easier for longer people. Handy deadlift tips: Stabilizing the back and shoulders can be trained with exercises such as the plank (for core muscles) and the Bent-Over-Row (for the upper back). It can help to let the feet out a little bit. This makes it easier to keep the back straight.
Make sure the arms remain straight and keep a continuous tension on the upper back by pushing the shoulders backward during the lift. Do not pull the weight from the shoulders, it is not a shrug. With the mixed grip, you can lift more weight. Then you have one hand in and the other hand out.
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