How to train at home for beginners
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When it comes to weightlifting exercises, few are as popular as the deadlift. Accordingly, it is only behind push-ups and squats A reportDeadlifts have long been a favorite of fitness trainers and bodybuilders.
This exercise is becoming increasingly popular among casual gym-goers, in part because deadlifts are a great way to target a different muscle group during a break from cardio, arm, abdominal, or chest exercises. “Deadlifts are an effective exercise you can incorporate into your workout routine,” he says. Emily SkyeCertified Personal Trainer and Founder of Emily Skye FIT.
While exercise has many known benefits, experts caution that proper form is important not only to target the right muscle groups, but also to avoid injury or strain.
What is a deadlift?
The deadlift is a multi-joint strength training movement that works the upper and lower body. It’s “a great compound exercise because it targets multiple large muscle groups at once,” he says. Kayla ItsinesCertified personal trainer, fitness writer and co-founder of fitness app SWEAT.
In addition to training different muscle groups, deadlifts help improve grip strength, increase endurance for additional weightlifting exercises including resistance training, and increase strength, agility, and flexibility, such as lifting and carrying small children, carrying groceries, etc. . .. delivering or lifting heavy objects from the ground.
How do you perform the deadlift correctly?
Proper execution of the deadlift is considered more technical than other weightlifting exercises, so proper posture and form are essential.
Although there are many variations of the exercise, proper deadlift form and technique include:
- Stand with your feet hip-width apart and your toes between your feet Aizen. “The ribbon should be almost over the lace,” Itsins explains.
- Keep your back straight and “bend your hips and knees to grip the dumbbell with an overhand grip, meaning your palms are facing your body,” she says. Your arms should be directly outside your knees.
- From this starting position, pull your shoulder blades down and back “to push your chest slightly outward and prevent your spine from arching,” advises Etsiness. He says it’s also best to look forward rather than down at the bar to protect your neck and maintain optimal posture.
- Using your glutes and hamstrings, push evenly through your feet to lift the bar off the floor and straighten your hips and knees until you’re standing upright with the bar in front of your hips. “Expand your chest to avoid arching your back and keep your neck in a neutral position throughout the lift,” Itsines says. It’s also important not to overextend or lean back when holding the bar in front of you.
- Finally, bend your hips to lower the bar toward the floor. “If you’re using an Olympic barbell with plates, touch the bar to the floor before starting another rep. If you’re using a bar alone, a lighter pump bar, or dumbbells, you can lower the bar to your shins before starting another rep,” suggests Itsines.
Along with proper form, Skye recommends warming up properly and not doing too many repetitions at once. “Deadlifts cause fatigue quickly and a large rep range can increase the risk of injury,” she says. He also cautions to keep the dumbbell away from your body whenever you lift it. “The higher the bar is from your legs and thighs, the more stress it puts on your back,” she says. He cautions against lifting too much weight at once.
What muscles are trained when deadlifting?
By practicing proper form and technique in this way, exercise is known to target and strengthen a range of muscle groups. Lauren Fishman, MD, professor of physical medicine and rehabilitation at Columbia University, explains that deadlifts work a broad layer of muscles in the gluteal muscles (buttocks), the hamstring muscles in the back of the thighs, and the muscles along the side of the abdominal wall. “Gluteal muscles.” Transverse abdominal muscles. Or simply. “Other muscles used in the deadlift include the quadriceps erectors and quadratus lumborum—the large muscle group in the back, as well as the trapezius, which runs across your shoulders and the base of your neck,” he explains.
The exercise also strengthens the hand and arm muscles.
With proper deadlift form, you should feel strong in each of these areas without back pain or strain. “Deadlifting properly is a skill,” says Christina Thomas, a physical therapist at Intermountain Health in Salt Lake City, and sometimes special equipment can be helpful or recommended. If you’re not sure if you’re doing the exercises correctly, “it may be advisable to seek professional help.”
