The deadlift is one of the best-known exercises in the world of fitness, aimed at increasing muscle mass, sports performance or the treatment of different pathologies.
Despite being one of the best-known exercises, there are usually certain elements that are not clear, because they can appear discomfort and the subject does not just feel comfortable doing it.
As a final result, we find novices who stop doing this exercise, do not introduce the appropriate intensity or end up with lumbar pain due to a bad technique.
In this post, we will detail the basic elements to be able to do it without risk and in a correct way, as well as the way in which a greater gain of muscular mass, better performance, and improvements in health can be generated.
BENEFITS ATTRIBUTABLE TO THE DEAD WEIGHT
The deadlift is one of the exercises that should be in our training every week. It is true that the weekly frequency should not be too high because of its high demands and the amount of fatigue it generates, but it should be.
The benefits that this exercise can have are quite broad, among which we can highlight electromyographic activation that is noticeable in the lower part, but also in the upper parts, such as high load capacity, adapter potential, and large associated caloric expenditure.
Therefore, we see how the deadlift is a very useful tool whatever our sporting goal.
Before starting with the tips to get your dead weight we must understand what is the dead weight. This exercise is characterized by being a free, polyarticular and dominant hip exercise, that is, the muscles that will be most activated will be the back of our body, hamstrings, glutes and spinal erectors.
The movement is similar to that of a hinge, so it can also be called exercise hip hinge, where the central element is our hip.
Before beginning to perform the complete technique it would be advisable to acquire the hinge pattern with intermediate complexity exercises:
Deadlift with dumbbell: Hip hinge
In this section, we will detail what are the basic elements that we must take into account so that our position is appropriate and we are comfortable through the realization.
– Width of feet: It is one of the doubts that a beginner usually has when starting to perform deadlifts. This aspect is relevant because a correct width of feet will allow us to generate a greater amount of force and also allow us to place a correct grip, avoiding the biomechanical disadvantage that could be produced by a grip too wide.
A simple trick to know your optimal position in the deadlift is to perform a vertical jump, that width you have selected is the position in which you are comfortable. It does not mean that it is the best, but in which you will be most comfortable at the beginning.
– Opening of feet: Corresponds to the angle at which the feet are positioned, being slightly more efficient to open a bit the toes because it causes a greater gluteal contraction. This aspect is not as relevant as the previous ones, but it is true that normally there tends to be too open an opening, which makes the movement do it in an unnatural way and, therefore, we do not feel comfortable making the gesture.
– Height of the hip: One of the frequent mistakes that we usually have when we start in the deadlift is the excessive knee flexion and, consequently, the hip position too low. When the hip is too low we see how the technique closely resembles that of a squat, and this produces a superior activation of the anterior aspect of the thigh instead of prioritizing in our posterior face, the strongest.
A simple trick to check how high the hip should be is to place the tibias in their correct position, that is, practically perpendicular to the floor, it will leave our hips in a suitable position for the activation of the posterior part, something that interests us if What we want is to get the most out of this exercise.
Grip width: The grip width that we must select is the narrowest possible grip. With the narrow grip, we will reduce the ROM and reduce the biomechanical disadvantage. A wide grip can cause an increase in the distance the bar has to travel, and this will generate greater technical and biomechanical demands.
To find the correct grip, place yourself in the width of feet that you had selected, bend down to take the bar so that the thumb contacts with the external face of the leg, and this will be the grip that gives you an optimal range of movement. It is important that the grip we select does not press our legs inwards, that is, that it does not generate a knee valgus, it can be a dangerous gesture for our integrity.
– Grip type: The simplest grip for the beginner is the double prone, it must be taken into account that the mixed grip will be used in those heavy lifts, that is, when necessary, but it is not in light loads.
You can also find the hook grip, a grip in which the thumb is placed between the index and the heart, being trapped in the shape of a pincer.
In the first months of practice of this exercise, it is not necessary to look for advantages in the grip, it will not be a limiting factor in the performance and, therefore, it is not necessary.
– Support: The force should be exercised in the center of the foot, trying to avoid that the weight falls on the front of the foot, which will facilitate the kyphosis, or that fall too far back since the hip will stay too low and limit the activation of the posterior chain.
– Position of the column: The column must be in a neutral position, it must not be placed in flexion, nor in hyperextension. The column flexion (hump) will make our performance higher, that is, we can lift a greater load, but it can cause a series of injuries.
On the other hand, it is not correct to force a hyperlordotic posture, because our posterior musculature will not be prepared to generate a force in that posture and will generate a decompaction and a final flexion. The position of the column must be neutral.
– Dorsal activation: The work of the dorsal in the deadweight technique is essential because it allows the spine to be positioned neutrally, providing a central stability a compact position and a correct technique.
A very interesting trick to activate the dorsal is to perform a series of pullover with pulley or rubber to automate the gesture of sticking the bar to our squat or perform a series of deadweight with a light load with a rubber that exerts a horizontal force, so that we have to activate the dorsal to avoid that the bar of the body takes off.
– Breathing: Diaphragmatic breathing pushing the abdominal girdle out