You can deadlift with dumbbells
Deadlift - The exercise for a strong back
Deadlifts can mean the difference between having a mediocre back muscle and a very strong one. With the help of this basic exercise, the lower back and the back of the thighs, including the buttocks, are particularly stressed. Deadlifts deserve a place in every serious athlete's training regimen.
Deadlifts, also known to many by the English name “deadlifts”, promote both the width of the back and the bodyBack density and depth, making it the number 1 exercise for a strong back. But those who value strong legs should also lift regularly.
The basics of the deadlift at a glance:
- Deadlift as a strength exercise for a strong back (back width and density are strengthened)
- Complex movement execution - clean execution necessary to avoid injuries
- Variations such as sumo deadlift or Romanian deadlift are possible (changed focus on target muscle)
What is the deadlift training?
The deadlift is a basic exercise that works your entire body, plus yours Grip strength trained. We have listed the most important muscles in the deadlift for you.
Primarily trained muscles at a glance:
- M. Erector Spinae: Your back extensor works when you straighten up.
- M. Gluteus Maximus: The gluteus muscle stretches your hips as you straighten up while doing this and works against the resistance.
- M. Quadriceps Femoris: Your thigh is responsible for stretching your legs and helping to lift the weight.
Secondary trained muscles at a glance:
- Trapezius: M. Trapezius withstands the weight that tries to pull the arms down during the movement.
- M. latissimus: The broad back muscle pulls your arms with your weight as you lift against your shins, then your thighs and, once at the top, against your hips.
- M. rhomboideus: This muscle stabilizes the shoulder joint and helps the broad back muscle to hold the weight on the body.
- Sciocrural muscles: These muscles include the biceps femoris, semitendinosus and semimembranosus muscles. They are also known as the back of the thighs. These muscles stabilize your knee joint and help straighten your hips.
- Abdominal muscles: Your abdominal muscles stabilize you during the execution. Always remember to tense your entire core.
- Forearm muscles: Your grip strength comes from your hand and forearm muscles and helps you hold the bar firmly.
What does the deadlift do?
If you regularly incorporate the deadlift into your training plan, if you do it correctly, you will quickly notice a number of positive changes:
- Deadlifts improve your core stability and this has a positive effect on your overall posture
- With this exercise you use many muscles at once, which ensures a particularly high consumption of calories
- Perfect for transferring to everyday life. Deadlifts make it easier for you to lift heavy weights in everyday life
Correct execution when deadlifting
The basic idea behind deadlifting is to lift a heavy weight cleanly off the floor into an upright position and then put it down again.
The exercise is complex and should only be done with perfect technique in order to rule out injuries.
- The starting point for the deadlift is ashoulder width and stable stance. The first repetition starts from the floor. The bar is positioned so that an imaginary line down would hit halfway down the instep.
- The bar is now gripped shoulder-width apart (cross handle or over handle). Before the execution begins, the whole body is put under tension andinhaled deeply.
- The vertical lifting process begins with a strong exhalation. This is where the rodtight on the shins guided along upwards. The back remains straight throughout the execution. The arms are always fully extended. The upward movement is forced through the legs and the lower back muscles.
- When you reach the top, theShoulder blades briefly fixed(merged at the back) and the weight stabilized - the back is not overstretched. In the top position, the view is straight ahead and the entire body remains under tension.
- Now the downward movement of the deadlift begins. The bar is brought down close to the body by gently pushing the hips backwards. The weight will be like thisslowly down guided. It is important not to drop the weight in order to keep the tension in the back and thus to better feel the muscles.
- Place the weight on the floor before the next repetition. For each rep you need to rebuild tension and focus on the deadlift. This will ensure that the exercise is performed even with higher repetitionsis carried out cleanly.
In addition to the clean execution of the deadlift, the right diet also plays a decisive role in strength training. For example, to improve your maximum strength, isCreatine Excellent as a dietary supplement before training because it ensures that your muscles immediately have enough energy available to react to the strain.
The deadlift is one of the most demanding strength exercises of all and primarily uses the leg, gluteus and back muscles. In order to provide the best possible support for muscle building after training, it is important to supply the muscles with sufficient proteins from which new muscle tissue can then be created. Our Whey protein-Shake is ideal for quickly supplying your exhausted muscles with protein after training and for supplementing your diet.
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Common deadlift mistakes
- Hyperextension of the spine. When the weight is held at the top, the back should only be straightened, but not overstretched. The Hyperextension the spine (leaning far back) puts pressure on the lower back and the intervertebral discs - there is a risk of injury here.
- Forms aRounded back- here there is a risk of considerable strain on the intervertebral discs and lumbar vertebrae. This harbors an enormous risk of wear and tear and injury. Make sure to keep your back straight and under tension.
- The rod is pulled up too far from the body, theLonger commute to work yourself and the strain on your lower back is unnecessarily increased.
- The arms willbent and thus lifted the weight with the biceps instead of the back and legs. This not only reduces the weight that can be moved, but also poses the risk of injury.
There are different versions and exercise techniques for the deadlift that accentuate certain muscle groups of the back. One variation is the so-calledSumo deadlift. Here the foot position on the bar is set very wide. Due to the significantly wider stance and the tight grip of the arms, you can bring your arms up between your knees. With the changed lifting angle, more weight can be lifted than in the classic variant.
Another possible variation is thatRomanian deadlift with straight legs. The execution of the movement is primarily controlled via the hips and the upper body. The hips and upper body are moved forwards and backwards, thus guiding the weight up and down close to the body. Keep your legs stretched and under tension during the execution. The execution mainly stresses the muscles around the buttocks (gluteus), hamstrings and the back extensor.
Most of the weight can be moved in the sumo deadlift, and a little less in the Romanian deadlift than in the classic variant.
The deadlift can also be changed with the position of the hands. There is the possibility thatclassic cross handle to execute. One palm is then facing up, and one palm is facing down. Another variation of the hand position is theOvergrip. Here both palms enclose the bar from above. It requires a great deal of grip strength. Beginners can quickly reach their limits when it comes to weight gain. With the cross handle, you can get more stability at the beginning. It is important here to switch the position of the hands between upper and lower grip in order to prevent the development of muscular imbalances.
In addition, the deadlift exercise can be performed not only with a barbell, but also with dumbbells. A one-legged version is also possible. This one-legged deadlift alternative requires more stability and experience. The focus should not be on weight, but on correct execution and maintaining balance.
- With a weight lifting belt, the lumbar spine can be supported if the weight is high (risk of injury is minimized)
- Make sure you have the right footwear, shoes with flat soles should always be used, in an emergency you can also do deadlifts in sports socks
- Warming of the back of the thighs and the buttocks with a foam roller for better mobility
- Wear long pants or tights to prevent abrasions on the shins
- Pulling aids are useful for advanced athletes who use heavy weights. They prevent premature gripping fatigue.
- Warm-up sets before the work sets - carry out increasing loads, otherwise there is a considerable risk of injury
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