What is the most effective deadlift for girls? Romanian deadlift: execution technique. The best exercise for the buttocks (video from Yaroslav Brin)

I’ll say right away that I am a fan of deadlifts, and, therefore, I know quite a lot about this exercise. For the first time, the deadlift interested me not so long ago, when I was doing a circuit training (setup + deadlift (40 kg) + burpees; 8 circles of 12 reps) and noticed that what exhausted me the most were the ones that were not scary to everyone who encountered them, burpees, namely a deadlift with a rather symbolic weight. But I did it slowly, observing the rules of breathing and technique, which in theory should have made my life easier, but no! This struck a chord with me, and I began to little by little find out useful information on the Internet, which allowed me to draw one interesting conclusion: deadlifts for girls who want to lose weight, get toned and become stronger are simply a universal exercise. Why? Read on.

Deadlift and a little anatomy

We all remember very well that to perform an exercise well, you need to study its technique in detail, right? There are several variations of the deadlift, but I'll tell you about the two most popular techniques and what muscles they work:

• — Sumo deadlift– this deadlift for girls is simply ideal, for the simple reason that it is the least traumatic and at the same time allows you to work out several important muscle groups for any girl: legs, rectus dorsi, buttocks and abs. An auxiliary factor when performing a sumo deadlift is the deltoid and forearm muscles. In other words, all those muscle groups that our fair half of humanity has always tormented in fitness centers are present in one single exercise! Yes, and it’s quite simple to do. Legs are placed wide apart, almost next to the barbell plates, hands between the legs, slightly wider than the shoulders. Take the barbell with a grip that is comfortable for you, crouching down and bending slightly, after which, with a clear movement of the legs, and then the back, we lift the barbell. That's all the simple technique.

Important! Girls' deadlifts, and especially sumo deadlifts, require your muscles and ligaments to be well-warmed up. Do not attempt this exercise without a preliminary warm-up and a preparatory approach with an empty bar.

• — Deadlift on straight legs– if in the previous version of the deadlift the work was done to a greater extent by the legs and back, then straight-legged deadlift is a completely different story. Here you will pull the barbell using the combined force of your hamstrings, glutes, and rhomboid dorsi. The technique is as follows: the legs are straight, straight (not maximally, a slight bend of 2-3 degrees in the knees is allowed), the back is straight, taut as a string, the gaze is directed in front of you. Perform an incline, take the barbell and rise to the initial point of amplitude. This technique is more dangerous, since the body position in this case is unnatural and there is a constant desire to sit down. You should select the weight very carefully, since the back muscles in this case will take a long time to get used to this kind of load, but the butt and legs will respond to the exercise from the very first day and you will definitely see the result!

Important! Keep your back straight, because if you bend, you will not only deform your spine and risk tearing any of the three muscles listed above, but you can also easily get a hernia.

The benefits of deadlifts for girls

I have already mentioned that the deadlift for girls is a universal exercise, but I meant not only the volume of muscles that work during this exercise, but also the effect that the deadlift has on our body:

• - Low intensity work allows the cardiovascular system to work without exceeding its normal limits and, at the same time, you will need a lot of oxygen. As a result, we get two bonuses at once: we expand the chest, which lifts the chest, and also train the heart and blood vessels;
• — The large volume of muscles worked when performing deadlifts requires a large amount of energy, and, therefore, the body will consume this energy from accumulated fat, which will lead to a rapid decrease in the percentage of subcutaneous fat.

But be careful! And this is especially true for those who have not previously performed deadlifts at all, because this exercise has one side effect. Due to the strong tension of the muscles during the deadlift, the tissues are worked deeper and torn over the entire area of ​​the muscle mass. In other words, the next day it will hurt you to walk and sit. And all because of sore throat, but a hot bath and massage will solve your problem, and subsequently the pain will not be so obvious.

Watch this short video to get the basic training points for the sumo deadlift.

SEE ALSO

Greetings, dear readers and, in particular, female readers! For girls, today's article will be doubly useful!

It so happens that most gym visitors associate basic exercises with large muscle mass and strength sports. What if I told you that they are also useful for the weaker sex!

Even the heaviest of the basic movements (the deadlift) can serve as a good tool in building a lean figure. Let's find out why deadlifts are so useful for girls.

To explain it in a very primitive way, deadlift is lifting a load from the ground. A movement that is often found in everyday life.

To explain it more scientifically, the deadlift is a combination of two movements: extension in the knee and hip joints. And the heavy barbell you hold in your hands prevents this extension.

The exercise in question has long been ingrained in the training regimens of athletes in many sports. Yes, yes, its application goes far beyond fitness and bodybuilding.

Deadlifting in different sports

Even in the program of the great strongman and bodybuilder Evgeniy Sandov, there were exercises reminiscent of the current deadlift. And this was more than 100 years ago!

And subsequently, many circus strongmen included lifting the barbell from the floor, both in their training and in the performance program.

Deadlifting gained worldwide popularity after the advent of weightlifting. Since then, it has been actively used in the training practice of athletes in almost all strength sports (powerlifting, weightlifting and even luge). This exercise has not gone unnoticed in CrossFit.

What muscles work

Since the main movement occurs in the hip joint, the gluteal and hamstring muscles receive the main load.

In the classic version of the deadlift, in addition to the hip joint, the knee joint also bends. The movement resembles a half squat. Therefore, you can’t do without working the quadriceps.

The back extensor muscles work in a static mode, that is, they do not change their length throughout the entire exercise.

But, I remember, I said that the deadlift affects almost the entire body. And indeed it is! To hold the barbell in your hands, you need to tense the muscles of your forearms. And to stabilize the shoulder girdle, the rhomboid and trapezius muscles are included in the work. You see, deadlifting will not let you relax!

Advantages and disadvantages

This exercise is not ideal and has its drawbacks. But most of them are associated with the inability to do it correctly or the desire to lift heavy weights.

Let's start with the shortcomings. So:

1. Places high demands on performance technique and the musculoskeletal system. Therefore, I do not advise completely inexperienced beginners and fragile girls to start with this exercise. First you have to strengthen your muscles through simple movements.
2. Deadlifting is difficult to do at home, because the best weight for it is a barbell.

That's probably all. And now about the benefits.

Why do deadlifts

1. The load is on almost the entire body. Imagine using 75% of the muscles in your body. During the period of mass gain, such a “global” effect will contribute to the release of anabolic hormones and, consequently, muscle growth. Girls shouldn't be afraid of this! After all, you will not get a pumped-up body, but good physical shape (especially legs and buttocks). And during the period of weight loss, exercise will allow you to burn more calories.
2. Deadlifting with light weights will strengthen the lower back and the entire muscular corset of the spine (if done correctly!). And this will have a positive impact in everyday life. For example, when lifting any heavy objects in everyday life.
3. This exercise teaches you to feel your back muscles and keep your lower back straight.
4. Various types of deadlifts, for example Romanian, make it possible to specifically work the back of the thigh and buttocks. And single leg rows work the gluteus medius and minimus.

As you can see, there are more than enough reasons to include deadlifts in your workouts. The main thing is to master the correct technique.

Contraindications

Not everyone can do the deadlift. In some cases, even with the correct technique, an exercise can be harmful!

Who is at risk?

1. People with herniated discs and lower back pain. In sports, there are common cases where athletes train even despite this illness. But we are for health!
2. In addition to intervertebral hernias, there are hernias of the abdominal wall - organs are pressed through the layer of abdominal muscles.
3. Those who have diastasis - stretching of the fibers of the white line of the abdomen. The one that connects two vertical rows of abs. Often occurs in women after pregnancy.
4. People with cardiovascular diseases.
5. People with poor posture.

The main reasons for contraindications are that:

1. The back muscles work in a static mode. The load from them is transferred to the intervertebral discs, compressing them. The spine of a healthy person tolerates such a load well. What can't be said about an unhealthy back?
2. When performing barbell lifts, you need to retract and tense your abdominal muscles. And this leads to an increase in intra-abdominal pressure, which also increases blood pressure. This is normal for strength exercises, but it is dangerous for the above categories of people

Safety regulations

To protect yourself from possible negative consequences, you need to approach your training wisely!

What is the danger?

The load on the bone apparatus is distributed evenly when the back maintains a natural deflection, the shoulders are straightened, and the stomach is slightly retracted and tense. If at least one of the criteria is not met, then the technique collapses, and the risk of injury increases exponentially from repetition to repetition!

Violation of execution technique

How to track technical violations? It's easy to notice. The main “jamb” is a hunched back. Sometimes people bend almost into an arc. The reason for this disorder is too much weight or weakness of the muscle corset.

To learn the correct technique, film yourself from the side. Or ask an experienced athlete, or even better, a coach, to look at your technique.

Warming up is required

Never forget about warming up! It is the key to your sporting longevity. Moreover, it does not require much time. Usually 5-10 minutes are enough to “warm up” the ligaments and joints and prepare the muscles for training. This part of the warm-up is called general. The best option would be to perform a short cardio session and swing movements with your arms and legs.

This is followed by a special warm-up. I think you are familiar with her too. It consists of performing several warm-up approaches in the exercise that you are going to do.

Equipment

Sneakers with hard soles are best for footwear.

The requirements for other elements of clothing are simple - they should not restrict movement and allow the skin to breathe.

Many athletes use a weightlifting belt worn around the waist. Its main task is to maintain intra-abdominal pressure. And as you remember, it is this that helps keep your lower back straight.

I advise you to use the belt only in working approaches. In other cases, try to keep your lower back straight on your own.

Another important piece of equipment is wrist straps. They are used when grip strength is not enough to hold the weight in your hands. Another reason for their use may be fatigue of the forearm muscles due to previous exercises.

Sometimes both coaches and experienced athletes suggest using a different grip instead of belts. That is, grab the barbell with one palm away from you and the other towards you. But this option can lead to injury to the shoulder joint and an imbalance in the development of the muscles of the back and arms!

Technique and types

Exercise in the classic form is unlikely to appeal to girls. After all, you need pumped buttocks and a thin waist.

Which deadlift is best for girls?

Since you need elastic buttocks and toned hips, then the emphasis should be on training them. The straight leg deadlift, also called the Romanian deadlift, will help us with this. The essence of the exercise is that the main movement occurs in the hip joint, which is extended by the gluteal muscles.

• Romanian:

The correct deadlift technique corresponds to slightly bent knees and a straight back. Which should remain so throughout the entire exercise. Moreover, you should strive not to lean forward, but to move your butt back. As if you want to rest your buttocks against an imaginary wall behind you. Hands with weights should be directed vertically downwards. You should lower yourself until you feel a slight stretch on the back of your thigh.

• On one leg:

It is another effective “female” exercise. Which, for some reason, is not popular. But in vain! After all, it uses not only the gluteus maximus muscle, but also its smaller neighbors - the gluteus medius and minimus.

In the starting position, step one leg back. And leave it in this position throughout the entire exercise. The rest of the technique resembles straight-legged deadlifts. And to better understand how to do this type of deadlift, watch the video (https://www.youtube.com/watch?time_continue=37&v=vTL6fT93RMQ)!

• Sumo:

In the starting position, you need to stand with your feet apart much wider than your shoulders and your toes turned out. You can use a barbell, dumbbells or a Smith machine as weights. By the way, this also applies to other exercises! Grab the bar with an overhand grip (palms facing you) at shoulder width or slightly narrower than shoulder width. The forward tilt of the torso should be slight, since the lion's share of the movement is the extension of the legs.

Deadlift from floor to knees on a stand:

It is performed only using the leg muscles. The stand is used to increase the depth of the squat. Squat down as far as flexibility allows. Then stand up using only leg extension and bring the barbell to knee level. Then return to the starting position.

Training program for girls

The deadlift can be included in your workout routine on the day you train your back or legs. The best option is to put the exercise first or second in your program.

So a leg workout might look like this:

1. Incline leg press – 3-4 sets of 15-12 reps.
2. Straight-legged deadlift or sumo deadlift - 3-4 sets of 15-12 reps.
3. Lunges – 2-3 sets of 15-12 repetitions.

If you include deadlifts on your back day:

1. Vertical pull-down – 3-4 sets of 15-12 reps.
2. Classic deadlift - 2-3 sets of 15-12 reps.
3. Rows of a horizontal block to the stomach – 3-4 sets of 15-12 repetitions.

And after completing the complex, do not forget to stretch your muscles!

It is better for girls to perform the classic version of the deadlift from plinths, that is, not from ground level, but from knee level. To do this, you need to set the plinths so that the barbell passes just below the kneecaps.

Common mistakes

The most common errors include:

1. Hunched back. The most traumatic technical violation
2. Unsynchronized extension in the hip and knee joints
3. Bringing the shoulders forward. Indicates weak trapezius and rhomboid muscles
4. Hyperextension of the body after lifting with weights

conclusions

Today we learned that deadlifting is an excellent way to develop muscles not only in men, but also in women. Or an effective means for losing weight. But don't forget about the right diet!

With this I say goodbye to you. Subscribe to article updates, share information with friends on social networks. And if you have any questions, please contact me through the feedback form on the website. See you soon!

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The deadlift with dumbbells is an alternative variation of the most common exercise in all gyms. By working with dumbbells instead of a barbell, you increase your range of motion by a few precious inches and place more stress on your stabilizer muscles, leading to improved athletic performance. With dumbbells you can perform both classic and sumo-style or Romanian variations.

How to do deadlifts with dumbbells correctly, how the technique of performing different types of exercise differs, what are the benefits and why use it in your training - this will be discussed in our article.

What muscles work?


Deadlifts with dumbbells, along with squats, are the most basic exercise in the entire arsenal. Some experts call the figure 90% - this is exactly the part of the muscle groups in our body that these exercises load. Of course, the load is mainly static in nature, but the fact remains that deadlifts (with a barbell or dumbbells) can tone and give good physical shape to almost all the muscles of a poorly trained or novice athlete.

The emphasis on dynamic loading shifts depending on what type of deadlift you're doing.

• With the classic dumbbell deadlift, most of the load falls on the quadriceps, gluteal muscles and spinal extensors.
• When sumo deadlifting with dumbbells, the load is focused more on the adductor muscles of the hips, glutes and quadriceps. The spinal extensors are involved much less; the load on them is more static in nature. The hamstring acts as a stabilizer.
• When deadlifting with dumbbells on straight legs (Romanian deadlift), the movement is performed by the hamstrings and gluteal muscles, the quadriceps is not involved in the movement. You can also perform deadlifts with dumbbells on one leg, this will allow you to stretch your hamstrings even more in the first phase of the movement.

In all variations of the exercise, the abdominal muscles, calf muscles and upper back (latissimus, rhomboids and trapezius muscles) serve as stabilizers.

Benefits and contraindications

By working with dumbbells instead of a barbell, you increase the range of motion and engage more muscle fibers. In addition to this main advantage, the exercise has a number of positive aspects.

Benefits of exercise

Regular work with dumbbells helps athletes increase their strength in barbell deadlifts.

In addition, in the dumbbell deadlift, the lion's share of the load falls on the stabilizer muscles, in particular the core muscles. This makes our core more prepared for heavy strength work, and exercises like barbell squats or tire towing are much easier for athletes.

When performing deadlifts with dumbbells, you do not need to use a huge working weight; it is better to work in a high repetition range (12 and above), concentrate on stretching and contracting the working muscles and adhere to a delicate technique for performing the exercise. This will lead to strengthening the muscles of the legs and back and give the body a sporty silhouette. For this reason, deadlifts with dumbbells are perfect for girls - they are extremely effective, fairly straightforward in terms of proper technique, and the risk of injury when performing them is minimal.

Contraindications

But as with any basic exercise, there are a number of contraindications, and some athletes are categorically not recommended to perform this exercise. If you perform this exercise with an excessively large working weight, which many beginners do, this will lead to a violation of the technique, and the lower back will round at the lower point of the amplitude. The axial load on the spine at this moment is simply catastrophic, so deadlifting with dumbbells is highly not recommended for people with the following diseases:

• intervertebral hernia or protrusion in the lumbar spine;
• scoliosis;
• excessive kyphosis;
• lordosis and others.

Technique for performing various exercises

In this section we will try to figure out how to properly do deadlifts in its different variations. The technique of performing deadlifts with dumbbells for each type of exercise has its own nuances, so we’ll go through each type separately.

Classic deadlift with dumbbells

The classic deadlift with dumbbells is performed as follows:

1. Take the dumbbells from the racks. We keep our back straight, our gaze is directed forward, our legs are slightly narrower than our shoulders, our feet are parallel to each other, our pelvis is slightly laid back, we hold dumbbells along our body. For convenience, you can use wrist straps or hooks, so you will not be distracted by holding the projectile in your hands.
2. Lean forward and begin to smoothly lower the dumbbells down. Try to keep the dumbbells as close to your body as possible without letting them go forward. Lowering the projectile down is done while inhaling.
3. After you have made a slight bend, begin to squat down, tensing your leg muscles.
4. Continue squatting to the desired level. At the lowest point, the hip line and the floor line should be almost parallel. You should not try to reach the dumbbells to the floor at the lowest point - most likely, this will lead to rounding of the lower back. Work in an amplitude that is comfortable for you.
5. Without pausing at the bottom, return to the starting position, exhaling and without rounding your back.

Dumbbell sumo deadlift

The technique for performing sumo deadlifts with dumbbells is as follows:

1. Take the dumbbells from the racks. We place our legs wider than shoulder level, and turn our feet outward at 45-60 degrees. We hold dumbbells slightly narrower than shoulder width. The back is straight, the pelvis is laid back slightly, the chest is raised, the gaze is directed forward.
2. Inhaling, we begin to release down. The most important thing when lowering is to keep your knees and feet at the same level, without bringing your knee inward - this can lead to injury. The first part of the movement is accomplished by bending forward, then only the leg muscles work.
3. We continue to release down, feeling the stretch in the inner thigh. Here you can work on the same principle as in the classic deadlift with dumbbells, or you can place the dumbbells on the floor and do each repetition at full amplitude. Choose the option that best suits your goals. The first option is more suitable for gaining muscle mass, the second option of sumo deadlift with dumbbells is especially for men. It perfectly increases strength in basic exercises.
4. You do sumo deadlifts without pausing at the bottom, immediately begin to stand up using the strength of your leg muscles and at the end fully straighten your back. If you are doing sumo deadlifts with a stop on the floor, the upward movement should be explosive. You should try to overcome the first 60-70% of the amplitude at maximum speed so that the muscles get used to speed-strength work, then the working weight in the barbell deadlift will increase with each workout. In both cases, the rise is carried out while exhaling.

Romanian deadlift with dumbbells

The technique for performing the Romanian deadlift with dumbbells (straight-legged deadlift) consists of the following algorithm:

1. Take the dumbbells from the racks. The starting position is exactly the same as for the classic deadlift with dumbbells.
2. Place the dumbbells slightly in front of you and, without bending your knees, push them back as far as possible. Smoothly begin to lower yourself down. The movement is not so much bending forward as moving the buttocks back, so the amplitude of movement may be different for different athletes - it depends purely on your flexibility. In this case, the dumbbells should be kept as close to the body as possible and not brought forward - this will shift the load from the hamstrings and buttocks to the spinal extensors. This phase of movement is accompanied by inhalation.
3. Lower yourself down until you feel a strong stretch in your buttocks and hamstrings. If you are not very successful at this, and the desired burning sensation cannot be achieved, it means that the neuromuscular connection with the hamstring biceps is not sufficiently developed. Try to do preliminary fatigue - 3-4 sets of bending while lying down and sitting in exercise machines, after which you will be able to fully experience the biomechanics of this movement.
4. Return to the starting position without relaxing the hamstrings. There is no need to fully straighten at the top point; it is better to leave a slight forward bend - this will keep the working muscles in constant tension and increase the effectiveness of this exercise.

A more advanced variation of this exercise is the single-leg dumbbell deadlift. It is performed according to the same technical principles, but requires much greater concentration on the working muscles, otherwise you will simply lose your balance and the whole approach will go down the drain.

Typical beginner mistakes

Let's look at some of the most common mistakes made by beginners when performing deadlifts with dumbbells.

Incorrect back position

The most common mistake beginner athletes make when performing this exercise is incorrect back position. Who happens in both classical and sumo deadlifts or Romanian deadlifts. An athlete tries to deadlift with heavy dumbbells, not realizing that if the correct technique is not followed, such exercises lose 99% of their effectiveness. The athlete hunches over and bends his back, which often leads to serious injuries.

Incorrect dumbbell position

Another common mistake is incorrect dumbbell position. The dumbbells should be located close to the body and not weigh the athlete forward, then the movement will be synchronous and safe. If you lift dumbbells that are too heavy forward, your shoulder blades will drop, your upper back will round, and you will “hunch over.” On small scales this is not critical, although it is undesirable. But if you are already a trained athlete and work with really heavy dumbbells, sooner or later this will lead to injury.

Abuse of equipment

Another common mistake is the abuse of equipment. This is especially true for the athletic belt, which is designed to protect us from the occurrence of an umbilical hernia, but in fact only changes all our anatomical angles when performing deadlifts. It is better not to pursue extreme weights in this exercise and work as “cleanly” as possible, then the risk of injury will be reduced to almost zero, and the need for a belt will disappear by itself.

Spinal deflection

Another problem that is not uncommon is a bend in the cervical spine. This mistake manifests itself especially often in people who are stooped. The deadlift is a basic exercise in which almost all muscle groups of our body take part, and the neck muscles are no exception. Poor posture of the head and neck can lead to neuralgia of the cervical nerve or cervical spine.

Remember: in basic exercises, your gaze should be directed forward or slightly upward, then the neck will be in the correct position throughout the entire approach, which will avoid injury.

Features of the exercise for girls

This exercise is great for both men and women, and many of the fair sex consider it one of their favorites. And they have every reason for this.

1. Deadlifts with dumbbells for girls open up great opportunities in shaping an ideal body. For example, sumo-style deadlifts, as well as Romanian ones, allow you to perfectly work the gluteal muscles and the back of the thigh. The muscles quickly become toned, the subcutaneous fat layer gradually decreases, cellulite and stretch marks disappear, the thighs gradually begin to take on a sporty appearance. Doing the same with a barbell is a little more difficult, since there are too many subtleties and pitfalls in the barbell deadlift that even many gym workers are not aware of. But we should not forget about working out the front part of the thigh in order to avoid disproportions in the development of the athletic body.
2. The classic deadlift with dumbbells allows you to strengthen all the core muscles and create a kind of strength frame that is simply necessary for full-fledged strength training with weights. We are talking about the extensors of the spine, the rectus and oblique abdominal muscles and the intercostal muscles. If a girl’s muscle groups are not in good shape, there can be no talk of technically correct and productive performance of squats and lunges with a barbell or leg presses in a machine.
3. The weight of the weights in the described exercises should be symbolic. For a girl, if she is not a professional athlete, there is little point in chasing sky-high weights; it is much more important to always maintain the correct technique and not reduce the overall intensity of the training - then sports results will not take long to arrive.

Crossfit training complexes

Below are 4 functional complexes that you can try to add to your training program. The table is built on the principle of “from simple to complex.”

Deadlifts for girls, which we will talk about today on the website “Beautiful and Successful”, are an ideal exercise for a female figure - it kills two birds with one stone: it helps to tighten the most important muscle groups for the female sex, and also promotes weight loss.

What is the effectiveness of the exercise?

The deadlift is a universal complex exercise with a barbell (), which uses many muscles. When girls perform deadlifts, they pump up their back, legs (especially the back of the thigh and calf muscles), strengthen their abs, and also tighten their buttocks.

Can you imagine the energy consumption when performing this exercise?

• Experts assure that if you know how to do deadlifts for girls correctly and adhere to the execution technique, the body will spend energy more intensely than usual for another 2-3 days after training. This makes it easy to stay in good physical shape.
• In addition, performing this exercise “spurs” the body to produce testosterone and growth hormone, which are considered the main anabolic hormones. They are responsible for the process of fat burning and muscle building.
• And finally, by performing this universal exercise, you speed up the metabolic process, which is important for those who want to not only maintain good physical shape, but also struggle with excess weight.

As you can see, the deadlift can be considered one of the most effective exercises for women and can be safely included in the workouts of those who monitor their physical fitness. But it is important to remember some nuances.

What is the danger?

Exercise will cause harm, not benefit, if you make two main mistakes:

1. Do not follow the deadlift technique for girls.
2. Do not perform preliminary preparation (warm-up) of muscles.

Violation of execution technique

Whatever option you choose to perform the exercise (and there are several varieties), it is important to know how to properly perform deadlifts for girls so that the load falls on the desired muscles, and not on the lower back.

No rounded back! It should be straight and slightly tense.

• With this position of the back, the entire load when straightening the body will go to the muscles of the legs and buttocks, which is what we need.
• If you round your back, you will transfer the entire load to your lower back. Even if you don’t feel pain in the gym, you definitely can’t avoid microtraumas.

An improperly performed deadlift, in which all the stress is placed on the back rather than on the legs and buttocks, causes a sprain. This damages the vertebrae. As a result of this, they become loose, which subsequently leads to the appearance, prolapse of vertebrae, protrusions and other problems with the spine.

Warming up is required!

Remember this rule: before performing this exercise It is necessary to warm up and warm up your muscles!

Warm-up can be anything:

• You can start with a treadmill, exercise bike, or jumping rope. 10 - 12 minutes is enough.
• Then you need to perform exercises, paying special attention to the muscles of the buttocks, hamstrings, lower back, shoulder girdle and neck.
• After this, it is necessary to perform a targeted warm-up with a gradual increase in load. Your trainer should calculate the working weight for you, taking into account your level of training, your own weight and the anatomical structure of your body.

1. The first approach is 5 repetitions with the bar without weights.
2. The second approach is 5 repetitions with 50% of the load weight of your maximum weight.
3. The third approach is 3 repetitions with a 75% load.
4. The fourth approach is 2 repetitions with a 90% load.
5. The main approach is up to 10 repetitions with the working weight of the day.

Thus, the site advises girls to start doing deadlifts under the supervision of a professional trainer in order to properly study the execution technique. It’s not worth mindlessly loading the barbell with weights to increase the load and make the exercise more effective.

Deadlift for girls: execution technique

• Classic (regular).
• Sumo.
• Deadlift on straight legs (Romanian).
• Dead.

What is the difference between a regular deadlift and sumo?

The technique of performing classic deadlifts for girls differs from “sumo” in the way the legs are positioned and the place where the hands wrap around the bar.

• In the classic version, the legs are positioned shoulder-width apart, the hands are on the bar at the level of the legs.
• With the sumo variation, the legs are spread as wide as possible (ideally from plate to plate), and the hands are on the bar between the legs, slightly narrower than shoulder width.

Execution technique

1. We come very close (right next to) the bar. Position – half squat.
2. We spread our feet apart by about 45%, resting our heels on the floor. (If positioned correctly, you will be able to wiggle your toes without leaving your heels off the floor).
3. We bend our legs at the knees and squat so that our thighs are horizontal to the floor.
4. We bend our back forward. Don't forget that it is perfectly smooth and taut. Even the slightest rounding of it is not allowed.
5. The pelvis is slightly raised up, protruding.
6. The head is raised up, the gaze is into the distance. You can choose one point on the wall and fix your gaze on it.
7. We grasp the barbell with a different grip (one palm looks down, the other looks up). This position of the hands will not allow the bar to spin or slip out.
8. Inhale and lift the barbell, sliding along your hips, straightening your legs and torso.
9. We stop when the bar reaches the middle of the thigh.
10. We move the shoulder blades back slightly.
11. At the end we exhale.
12. Repeat the required number of times.

Deadlift on straight legs for girls (Romanian)

If for the classic version and the sumo deadlift, 50% of the exercise consists of squatting, then with the Romanian deadlift on straight legs, the squat is performed slightly (bending the knees by 5 degrees is acceptable). Thanks to straight legs, the entire back of the thigh, as well as the gluteal muscles, is actively worked out.

Deadlift

The deadlift differs from the Romanian deadlift in that the exercise is performed exclusively on straight legs, without allowing bending in the knees - a squat. Performing deadlifts in this form perfectly tightens the muscles under the buttocks.

Deadlifts require very good stretching, so they can only be performed by those who have sufficient physical training.

Deadlift with dumbbells for girls

Deadlifts with dumbbells are well suited for beginners, since when performing them, the load on the muscles is not as strong as when performing deadlifts with a barbell. The classic version of performing deadlifts with dumbbells is as follows:

1. Feet shoulder width apart. Dumbbells are located near the legs.
2. The gaze is directed forward, the chin is raised.
3. Lean forward with your knees slightly bent (half squat) to pick up the dumbbells. Remember that your back is straight, tense and fixed.
4. The pelvis is protruded back, slightly raised.
5. We straighten up, sliding the dumbbells along our thighs.

We breathe like this - lift the dumbbells off the floor, take in some air, stop while holding and exhale.

We don't make mistakes!

1. The first mistake. The barbell (dumbbells) cannot be moved forward; it is necessary to slide the bar along the legs. If you do it incorrectly, you will put stress on your lower back.
2. Error two. You can't round your back. Be sure to remember a tense, straight back and a slightly protruding pelvis.
3. Error three. Strained knees - in order to protect the knee joints from injury, you can bend them slightly when bending over.
4. Error four. Don't strain your arms. In this exercise, the arms serve as a “ligament” that transfers the power of the body to the barbell. You cannot make sudden jerks with your hands.
5. Error five. Avoid overexertion. Trainers recommend performing this universal exercise once a week.

You can often come across the question of how to calculate deadlift weight for girls? There are no specific calculation formulas. The average woman deadlifts gradually reaches one body weight.

Which deadlift is best for girls?

On the Internet you can find information that it is better for girls to do sumo deadlifts, since in this case the muscles are better developed and tightened. This is not entirely correct. It will be more intelligent if a specialist tells you which deadlift is best for girls, taking into account the anatomical features of your body structure.

• Sumo deadlifts will be difficult for those with short legs or short stature.
• Also, coping with the sumo deadlift will not be easy for those who have insufficient stretching.
• But tall girls will not be entirely comfortable performing deadlifts in the classic version.

Only a competent coach will choose which deadlift is best for girls: classic or sumo, Romanian or deadlift, or it will be preferable to stick to deadlifts with dumbbells.

Despite the abundance of various new programs aimed at creating a beautiful athletic body, time-tested and practice-tested exercises still remain the leaders in this matter.

One such effective technique is the deadlift for girls. This is a basic technique that allows you to work almost all major muscle groups simultaneously. To perform this exercise you will need additional equipment - weights, barbell, dumbbells. When performing deadlifts, proper technique is of paramount importance. It is this that determines the effectiveness and safety of classes. This technique works best on the back, buttocks, and thighs. In strength sports, deadlift is a competitive discipline for girls and men.

This exercise can rightfully be considered universal, aimed at working out various zones. Its implementation ensures effective pumping of most muscles. The main load falls on the legs, buttocks, back, shoulders and arms. The exercise is performed using special equipment - a barbell or dumbbells. Representatives of the fair sex are recommended to train with light weights. For the initial stage, a couple of kilograms will be a sufficient load. As you master the technique, you need to increase the weight. This way you will maintain high training efficiency.

Why do deadlifts?

Often, gym goers refuse to do strength exercises because they believe that lifting weights will deprive their figure of grace and femininity. This is a deep misconception. Moderate strength loads will help activate fat burning processes, and will also tighten muscles and give them beautiful relief. Deadlifts for girls are a great way to pump up a beautiful butt, tighten your thighs on the outside and inside, give athletic shape to your arms, and get rid of the appearance of cellulite and excess weight. When performing this exercise, a large amount of energy is expended, which has a positive effect on the process of losing weight. The abdominal muscles are also included in the work, which allows you to tidy up one of the most problematic areas of the female body. By regularly performing deadlifts, you can achieve a thin waist and toned abs. In addition, during the exercise, the back muscles are strengthened and, therefore, posture is corrected.

Benefits for feet

Legs are the main area targeted by deadlifts for girls. In the process of performing the technique, the biceps and inner thighs are developed and tightened. These areas tend to be difficult to train, but deadlifting can be a great way to tone them down. Certain methods of performing deadlifts are aimed at stretching. In this regard, the resulting effect is significantly higher than the result from training on a block simulator. If the deadlift is performed with straight legs, then most of the load falls on the biceps. And in this case, these muscles develop much more actively than when performing pulley bends.

Benefits for the butt

The buttocks are an area that modern ladies pay increased attention to. Firstly, the buttocks are of great importance in the overall impression of the female figure. Secondly, quite often fat reserves are deposited in this area. Thus, every woman who wants to look 100% needs to have a toned, firm butt, which deadlifts can help achieve. In terms of forming beautiful buttocks, the most suitable ways to perform deadlifts are sumo or classic.

The deadlift is an anaerobic exercise that forces the muscles of the entire body to work, thereby increasing the load. As a result, the effect of fighting extra pounds is achieved much faster and more noticeably than when performing exclusively cardio exercises. Therefore, for women to fully exercise, deadlift is simply necessary.

Benefits for the back

The deadlift involves the lower back, latissimus dorsi, and extensors. Therefore, it has an excellent effect on the development and strengthening of the back. With regular exercise, the spine straightens, posture is corrected, an attractive relief is formed, and folds of fat are eliminated. A beautiful, strong, athletic back plays an important role in the perception of a woman’s figure. It gives the silhouette slimness, fit, and proportionality.

If you are looking for an exercise that will train almost all the main areas, then the deadlift for girls is suitable for you. The technique involves working 75% of the muscles of the body, including the muscles of the hips, trapezius, forearm, latissimus muscles, back extensors, abs, buttocks, and biceps.

The deadlift combines eight different exercises:

• leg bending;
• twisting aimed at developing the abs;
• flexion of the wrists;
• pull down with straightened arms;
• leg press;
• back extension;
• raising on toes;
• shrugs to work the muscles of the neck and upper back.

The main types of exercise are sumo, deadlift with dumbbells for girls, classic and Romanian deadlift. They differ in the way they are performed. The choice of one type or another is determined by the characteristics of the athlete’s body, as well as her individual preferences. If you are new to the world of sports, then when choosing the type of deadlift that suits you, consult an instructor. The specialist will recommend the most suitable option, and will also tell you about the nuances of implementation and help you master the correct technique. Sumo usually suits tall ladies with long legs and excellent stretch. A universal option is the classic. This technique can be performed at home with dumbbells.

Basic rules of deadlift

Only proper execution of the technique allows you to achieve impressive results. First of all, this concerns the degree of muscle development, relief formation, and fat loss. It is equally important to strictly follow the technique to ensure a safe workout. Deadlifts with dumbbells for girls or exercises with a barbell are a serious type of load that, if performed incorrectly, can result in dangerous injuries.

You need to start your workout with warm-up exercises. Before deadlifting, you can run for about 10 minutes, pedal an exercise bike, or jump rope. This will warm up the muscles and prepare them for a more thorough load. Warming up is extremely important when performing deadlifts, not only in terms of the effectiveness of the exercise, but also in terms of safety.

After warming up, stretch your muscles a little, focusing on your buttocks, lower back, neck, hamstrings, and shoulders. Further preparation involves a warm-up aimed specifically at the load zone.

You need to start the exercise with a small weight, gradually increasing it. It is recommended to conduct classes in a gym once every five days. More frequent execution is not recommended, especially for beginner athletes.

• Place your feet shoulder-width apart, parallel to each other.
• The bar of the barbell should be positioned in the central part of the feet.
• Grab the apparatus with your palms 50 cm apart.
• Raise the projectile, hold it for a while, then lower it.

As part of this technique, it is necessary to perform five circles with different numbers of repetitions and with varying degrees of load:

• first round – five repeats with an empty bar;
• second round – five reps with 50% weight;
• third circle – three lifts with 75% weight;
• fourth circle – two lifts with 90% weight;
• fifth circle – up to 10 lifts with working weight.

Classical technique

Most often, women use the classic method of performing deadlifts. You need to do it like this:

• stand straight, calmly, your lower back is in a natural state;
• The hips and back determine the degree of load. If you bend down until it is parallel to the floor, the exercise will put the most strain on your back;
• The main load should fall on the legs and back, but not on the arms. The hands merely pull the weight like cables, rather than lift it;
• when lifting the projectile, the pelvis must be moved back;
• The rod must advance in a vertical position. To do this, during the lifting process, you need to bend your knees, push your pelvis back, while tilting your straightened body forward. The trajectory of the projectile should lie close to the legs;
• During the exercise, keep your back straight, do not relax the tension in your abs and back. The shoulder blades should be closed.

If you want to start mastering the deadlift, then before that it is recommended to spend time strengthening your legs and back through pull-ups, lunges, hyperextensions, and squats.

Deadlift

This is another name for the Romanian deadlift technique. Its fundamental difference is that during the execution the legs remain straight. Due to this, the maximum level of tension is achieved in the back of the thighs and buttocks. The back straighteners also get a good workout. Here are the basic rules of Romanian technology:

• hands clasp the bar approximately shoulder width apart;
• do not round your back, bring your shoulder blades together;
• Maintaining your back position, bend forward and push your pelvis back. If stretching allows, then the legs should be left straight. But you can also bend your knees slightly;
• the bar should move vertically along the shins and thighs;
• lift the apparatus without releasing tension in your back and legs;
• when lowering, it is important to bring the projectile to the middle of the shin, and not throw it. This will stretch your hamstrings.

A variation of the Romanian technique is the single-leg deadlift:

• hold your body with your left hand for some support;
• take a dumbbell in your right hand;
• Standing on your right leg, squat. At the same time, the left thigh is retracted back and rises up to parallel with the floor;
• the dumbbell should make a vertical path down, along the thigh and lower leg;
• it is important not to round your back and not release tension in your buttocks;
• lifting must be done smoothly.

Sumo technique

Sumo is another popular deadlift for girls. The technique is highly effective for the gluteal muscles. It allows you to work with much larger weights than the classical technique. Sumo is performed as follows:

• feet are placed wide apart, turned to the sides at 45º;
• one palm rests on the bar, the other under it at a distance wider than the shoulders;
• The thighs are parallel to the floor and form a right angle with the shins. The back is not rounded;
• stretching forward, bring your shoulder blades together;
• Using your hips, lift the projectile;
• smoothly return to the starting position.

The most important factor that determines how effective the deadlift will be is the execution technique. The videos will help you understand the main points of this exercise, but ideally it is better to seek help from a professional instructor. A specialist will help you understand all the important nuances and develop the technique. Having mastered the rules of performing deadlifts, in the future you will be able to successfully practice on your own. This is extremely important, as performing the deadlift incorrectly can lead to serious injury. Among the gross mistakes that beginners usually make are the following:

• back bending. Throughout the entire execution process, the back should remain straight. Bending is the path to sprains, dislocations of the vertebrae and the formation of an intervertebral hernia;
• falling back. At the top point you cannot lean back. This creates an increased load on the lower back, which can cause pinched nerves, the formation of hernias, and compression fractures;
• different grip. This feature is characteristic of the sumo technique. But you shouldn’t use it too often, as it causes over-tension of the shoulder joints and biceps ligaments.

People with dysfunctions of the musculoskeletal system, scoliosis, intervertebral hernias, compressions, protrusions, problems with joints, heart, and blood vessels should not engage in deadlifting.