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Deadlift is included in the list of five exercises that everyone should have in the program, no matter what training goal you set for yourself.
This exercise involves many large muscles, with a significant portion of the load on the gluteus maximus muscle. If you regularly perform deadlift, then you will form a motor pattern, necessary in everyday life. This means that it will be easier for you to perform various domestic movements.
Sumo Deadlift Tips: Keep Your Back Straight
When performing any movement, it is important to remember the stability of the midline. This means that there should be no bending points or excessive extension in the spine.
To keep your back straight, turn on your abdominal and buttock muscles. Do this also when doing squats, bench presses and other exercises.
Sumo Deadlift Form: The Head Should Be Inline With The Rest Of Your Spine.
There are two reasons to keep a straight line in the cervical spine. The first is mechanical. When you overstretch the spine in the cervical spine, the powerful stabilizer of the thoracic spine is practically not included in the work, and the movement becomes loose.
The second is neurological. The body considers aggressive extension in the cervical region under stress as a threat to the spinal cord and reduces the frequency of nerve impulses by about 20%. This means that you are getting 20% weaker.
Select a point in front of you, look not at it and keep your head in line with the body. If this does not work, pinch the Pilates ball with your chin – it will help to create a template for the position of the head and over time you will start to keep it straight and without it.
Dumbbell Deadlift Form: Place Your Feet Parallel To The Width Of Your Pelvic Bones
If the starting position is incorrect, then all movement will be performed incorrectly.
Athletes often place their feet much wider than necessary. Because of this, they do not have a reliable support for lifting, and the movement is lubricated. Also, the incorrect setting of the legs leads to the fact that the knees fall inward – with time, even valgus (a bump near the thumb) may appear.
Kettlebell Deadlift Form: Start Moving With Tucking Your Pelvis
The start of movement with bending the knees is a common mistake when performing deadlifts. Only after this movement, athletes usually perform a squat or begin to stretch the pelvis back.
But your task is to start the movement by moving the pelvis back. Imagine that you have a pot in your hands and you need to close the refrigerator door with a basin.
The fact is that this is the only way you will perform lifting due to the gluteal muscles and the back of the thigh. The hip joint should work – it is more mobile and is designed for heavy loads.
And when you start the backbone with the bend of the knees, you overload a much weaker knee joint and turn on the wrong muscles.
Keep Your Deadlift Bar As Close To Your Body As Possible
The weight during this exercise should be as close to you as possible – this is very important for a healthy backbone.