Tips for safe lifting

Tips for safe lifting

The deadlift is a polyarticular strength and weight training for the development of thighs, back and forearms.

This is one of three basic movements of athletic strength with leg curls and bench press. Some tips for a perfect execution!

BEGINNER :   Begin the exercise in the final position, the pelvic height bar, legs and arms extended. Push the buttocks back while keeping the weight of the body on the heels. Lower the bar, at the level of the thighs and then at the knees. And return to the final position.

INTERMEDIATE: Begin the exercise in the final position. Push the buttocks back while keeping the weight of the body on the heels. Lower the barbell to the ground and return to the end position.

EXPERT: Begin the exercise in the initial position. The feet apart from the width of the basin. Bar on the ground, above the kicks. The weight of the body worn on the heels. Back straight, torso leaning forward.Elbows stretched and shoulders slightly in front of the barbell.

STARTING POSITION

The barbell rests on the ground. Standing, feet apart from the width of the pelvis, the weight of the body worn on the heels. The back should stay straight when you bend your chest forward and squat down. Your arms are stretched.

CURRENT ERROR

One of the most common causes of injury is the tendency of some athletes to perform the movement in two stages. Contractions of the thighs and glutes and contraction of the back separately. To do well, both parts of the body have to move at the same time. Also watch out for hyperextension in the end position.

TIP # 1

If you have never done the movement before, learn to run it in the wrong direction… In other words, starting in the final position. And with little charge.

FINAL POSITION

Full extension of the hips, knees, shoulders behind the barbell.

SECURITY

It can not be repeated enough: to avoid injury, you must keep your back straight, respecting the natural arch, and bring the weight of your body on your heels. The ideal is to learn to perform the exercise in the room, alongside a professional graduate.

TIP # 2

To find out if your position is correct, try to raise the bar of the squatting position at hip height, feeling the tension dart in your hamstrings. Lift the weight by combining contraction of the thighs and glutes and contraction of the back, to protect your spine.

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