Deadlift for girls: technique, video. Technique for performing Romanian deadlifts for girls

What are the most useful exercises for the fair sex? Powerful! But many girls try to avoid them, and this is in vain. One of these is the deadlift for girls. With its help you can perfectly tighten your entire body. And with the help of various variations, focus attention on the legs and buttocks.

This will require a minimum of equipment, and the effect will be maximum. You can work in the gym and at home. You can use a barbell, including a Smith machine, as a projectile.

Deadlifts are a great help in developing elastic and strong buttocks.

The deadlift remains an unremarkable exercise for most of the fair sex. As practice shows, the exercise is quite useful.

In addition, regular execution will increase strength in various deadlifts, preparing the body for strength work. Special attention should be paid to strengthening and strengthening the stabilizer muscles.

Should girls do deadlifts?

Deadlifts are an excellent solution for girls to strengthen the muscles of the whole body. Allows you to effectively and efficiently pump up your legs, buttocks and back, and regular work will significantly change your silhouette.

However, many are worried that they can overpump. But, if you work with small weights in a certain range of repetitions and approaches, the effect for girls will be as positive as possible.

In addition, the arms, shoulders and back are actively worked in the process. Therefore, speaking about harm, it is worth noting that there is more of the former in the exercise than the latter. As for harm, there are 2 reasons - incorrect technique or pathology in the form of injuries.

Deadlifts and sumo will bring maximum benefit to the fair sex.

The main benefits of deadlifts for girls:

• Strengthens and develops the whole body;
• Improves coordination;
• Allows you to achieve a balance of stabilizer muscles;
• Effectively fights fat deposits;
• Activates metabolism;
• Strengthens the thighs and buttocks in different variations.

Deadlift for girls: what muscles work?

The work involves 3/4 of the muscle groups of the whole body, namely the back, legs, lower back and arms. The back and lower back take the main load. With different variations, you can emphasize the load. The exercise can be performed in three variations, and the load will depend on each variation.

• Classic. The lower back, in particular the spinal extensors, inner back and quadriceps, takes an active part in the work. Also included are the glutes, arms, and lats.
• Sumo. The buttocks and quadriceps, as well as the adductor muscles of the thigh, work actively. The hamstrings receive a load as a stabilizer, and the spinal extensors experience a static load.
• On straight legs. Almost the entire load falls on the hamstrings and buttocks.

The stabilizer muscles in the exercise are the abs and calves.

Types of deadlifts for girls

Deadlift with a barbell is a rather traumatic exercise, so it requires strict adherence to the execution technique. Compliance with it is an excellent guarantee of safety that the process of implementation will produce the most positive and not negative effect. Therefore, many people ask the question - how to do deadlifts with a barbell correctly?

• The first step is to choose the appropriate weight. It’s better to start small and gradually increase the load.
• It is imperative to warm up, this will warm up your muscles and prepare them for work. Also, avoid injury.
• It's best to start the first few sets with light weights to warm up.

Let's look at the classic deadlift technique for girls:

1. Starting position: We take equipment in our hands - a barbell, dumbbells, kettlebell, etc. Keep your back straight while making sure to arch in your lower back. Feet stand shoulder-width apart, toes slightly turned to the sides for greater stability. The bar is located along the body, perpendicular to the quadriceps and can come into contact with it. The head is positioned level, looking forward.
2. On the exhale: The body smoothly lowers down while simultaneously moving the pelvis back. As soon as we feel the tension in the lower back, we begin to squat with the help of our legs. We lower ourselves to the point where the body and floor are parallel. The barbell or apparatus should be positioned as close to the body as possible. They don't have to touch the floor itself.
3. On inhalation: We take the starting position again, maintaining an even position of the body. We don’t linger at the bottom point.

Sumo deadlift: how to do it correctly

This variation is characterized by a wide stance of the legs. The technique of performing with any apparatus, be it a barbell, kettlebell or dumbbells, will be the same. The main goal of the exercise is to work the inner part of the leg, in particular the adductor muscles of the thigh.

Can be performed both with a barbell and with dumbbells - the execution technique is identical. Its advantages are that it allows you to work out the inside of the legs well and strengthen the stabilizer muscles. Therefore, wide leg positioning in the sumo style is much better than the classic deadlift for girls.

Sumo deadlift technique:

1. Starting position: We place our feet shoulder-width apart. We turn the socks at an angle of 45 degrees in different directions. It is due to this rack that the load is shifted. The grip of the barbell is slightly wider than shoulder width. The back is straight.
2. On the exhale: We begin to lower ourselves down, smoothly bending our knees, maintaining the position of the body. It is very important to keep your knees and feet at the same level. You can't bend your knees. Leaning your body forward as much as possible, we begin to work with our legs. We work on the same principle as in classical traction.
3. On inhalation: We quickly rise up, pushing ourselves with our feet. Don't pause at the bottom.

Romanian deadlift

A good solution for evenly working out both the top and bottom. This result is achieved due to slightly bent knees, making the Romanian deadlift for girls a universal exercise. How to do it correctly:

1. Starting position: Same as classic. The knees are slightly bent, while the body should be pulled back.
2. On the exhale: We lower ourselves down, while moving our buttocks back. The movement is tilting the body to the point of strong tension in the buttocks and hamstrings. Therefore, the range of movement will depend solely on the flexibility of the athlete.
3. On inhalation: We return to the starting position. The hamstrings are always tense.

Deadlift

Its peculiarity is a special position of the body, in which the load is accentuated on the back of the thigh and buttocks.

Deadlifts with a barbell are an excellent solution for women and girls who want to get attractive legs and slender buttocks.

Improper execution technique can lead to injury. An important point is complete control of all movements.

Deadlift on straight legs - correct technique:

1. Starting position: The position of the legs is slightly narrower than shoulder width, chest forward, natural arch in the lower back. We press the projectile in our hands as close as possible to the body.
2. On the exhale: We descend smoothly. At the same time, we move the buttocks and torso back. The movement is tilting the body to the point of strong tension in the buttocks and hamstrings. Your knees should not bend throughout the entire exercise.
3. On inhalation: We return to the starting position. The biceps of the thigh is always under tension, and at the top point it may not fully straighten.

What equipment can you use for deadlifting?

The classic technique is to use a barbell. However, to diversify your training, it is recommended to pay attention to other equipment. This will help shift the load angle a little and give good results. Today the most popular are:

• With a fingerboard. A classic option that is used in any strength sport.
• In Smith. It turns off the work of stabilizer muscles, suitable for beginners or those recovering from injuries. Suitable as an additional exercise, but it is better to work with free weights.
• Weight. Due to the shift in amplitude, more load is placed on the middle of the back and forearms.
• With dumbbells. Similar to a kettlebell, the load moves closer to the center and also engages the forearms.

Should girls do deadlifts with dumbbells?

Deadlifts using dumbbells are a fairly unremarkable exercise for many. As practice shows, it is quite useful, in particular for girls, beginners and those who are recovering.

Regular execution will increase strength in various deadlifts. This is achieved due to the high load of the stabilizer muscles. This prepares the body for heavy strength work.

The main “trick” of deadlifts with dumbbells is to increase the amplitude by a couple of centimeters. Thanks to this, more muscle fibers take part in the work and the muscles stretch better. The technique is identical to the classic one with a barbell.

A large selection of weights will allow everyone to find a working option. This will be especially useful for girls. Because it will not only strengthen the muscles, but also allow for good stretching. This minimizes the risk of injury.

What weight should women deadlift with?

Very often girls ask this question. But there is no clear answer to this. How many kg to do is an individual question. It all depends on your goals, wishes and physical capabilities.

As a rule, the working weight is from 20 to 40% of the one-time maximum. This is quite a comfortable weight for many girls. But it is better if he is selected by an experienced coach, taking into account all the wishes.

What are the possible contraindications?

All heavy basic exercises that work several or more muscle groups have contraindications for a certain group of athletes. An axial load is placed on the spine, which can lead to a worsening of the situation for those experiencing problems.

Therefore, the exercise should not be performed by those who have various back diseases. These include intervertebral hernia, curvature of various parts of the spine.

We strongly recommend that you consult with an experienced trainer before attempting this exercise.

What are the common mistakes?

As a rule, when performing deadlifts, especially in the first approaches, many people make mistakes, so it is advisable to have someone experienced from the outside observe the execution technique. Here are the main ones:

1. Uneven back and lower back. A very common mistake, particularly among novice athletes. Under the weight, the back hunches heavily and an unnatural deflection occurs in the lower back. Risk of injury.
2. Projectile position. Many beginners make a common mistake - holding the barbell or dumbbells in front. With a lot of weight, the shoulder blades anatomically drop down and force the upper back to round. The result is a hump, in which the exercise becomes ineffective and traumatic.

I am glad to welcome you, dear readers of the sportivs sports blog. Alexander Bely is with you. I propose today to discuss the female form. It's no secret that all girls want to have a good figure and a toned butt, and so we'll talk about how you can achieve great results. We will find out why the Romanian deadlift for girls has become the main secret to achieving toned buttocks and a beautiful figure.

Basic Concepts

The Romanian deadlift is a prototype of the classical one. Its difference is that it is performed on straight legs.

This type of traction is widely used among both men and girls. The back of the leg is worked - the biceps of the thigh. For girls, this exercise will serve as an excellent assistant. In addition to the load on the gluteal muscles, there is tension in the back area. Thanks to this factor, you can perform this exercise both on a leg and back training day.

In order to achieve good results, you must adhere to the correct technique. Otherwise, this is fraught with the appearance of a lot of troubles - injuries, sprains.
To avoid damage, let's look at the main mistakes that are often made by beginners and athletes performing the Romanian deadlift.

Runtime errors

1. One of the most common mistakes is performing the exercise with a rounded back. Basically, this error occurs when there is excessive weight on the projectile. The body is not able to lift the barbell using the correct technique, and the back comes in to help, which makes it a c-shaped bend. Always watch your back, it should be straight.

2. The bar is too far away. Too far a position is fraught with incorrect technique, since the projectile goes too far from the legs.

3. Bend your arm at the elbow. This happens when the weight of the projectile is too heavy. When an athlete tries with all his might to lift the barbell, it happens that the grip weakens, and you want to straighten the bar by bending your arms.

• Shoes. It is recommended to wear sneakers that fit snugly to your feet so that you can feel the floor while performing the exercise.
• Different grips. Used when the projectile is too heavy.

You may experience a problem in the form of a weak grip when you deadlift with too much weight. To avoid this mistake, I recommend using straps.

Dear friends, I advise people who have back problems not to do such exercises. This can only make the situation worse. Before starting training, I recommend consulting a doctor and agreeing with him on all the exercises that can be performed without harming the body.

Now that we've covered the basic concepts and the most common mistakes that hinder quality execution, let's talk about technique.

Correct technique

At the moment there are about 8 varieties of deadlift. Most people are simply confused and do not understand which muscle groups are involved when performing this exercise.

Before this, and before other exercises, I strongly recommend that you, dear friends, do a thorough warm-up that will warm up your body, tone your muscles, thereby protecting yourself from unpleasant injuries and sprains.

1. Place the required weight on the apparatus and approach it. Legs are shoulder-width apart, feet parallel.

2. Grab the barbell with a grip slightly wider than shoulder-width apart.

3. The arms are slightly bent at the elbows, the back is always straight, the shoulder blades must be brought together. With your knees bent, you need to move your pelvis forward at the maximum point so that the spine is vertical.

4. The back is in an arched state; you need to move your pelvis back. As you lower the barbell you should feel a strong stretch in the back of your leg. If this happens, then you are doing the exercise correctly. It is important to monitor the level of your back so that it is in a level position; you need to do the exercise with the muscles of your legs, not your back.

5. The bar rises strictly vertically. During the exercise, you need to feel how the muscles of the back of the thigh tighten; if you don’t feel it, then you are doing something wrong.

What can be replaced

There is also an alternative version of the Romanian deadlift - with dumbbells. An excellent advantage is that the exercise can be performed both in the gym and at home. This variety is perfect for those who have problems with the wrist or forearms.

There is another alternative, it is an isolated exercise - one-arm Romanian deadlift. You need to grab the support with your hand, take a dumbbell in one hand, and during the exercise it should slide along your leg. I recommend performing the exercise slowly, this way you will feel the best pumping. Also, do not forget to monitor the level of your back, remember, it is always level!

To put the most stress on your hamstrings, add additional tension during each approach.

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Deadlift with dumbbells - video

Weight and reps for beginners

For men: 8 - 12 repetitions of 10 - 15 kg (each dumbbell). 3 - 4 approaches.
For women: 8 - 12 repetitions of 5 - 7 kg (each dumbbell). 3 - 4 approaches.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)

Restrictions for injuries/illness/pain

The degree of risk is indicated on a 10-point scale

Description of the exercise

Similar to the same row, but with dumbbells. The advantage is that the dumbbells can be placed on the sides of the legs. Thus leveling your center of gravity and the projectiles. An excellent exercise for beginners (although some are not easy to teach) and for girls.

Main features

1. Unlike the barbell, the dumbbell deadlift allows you to place the weight on the sides of your body. Which is more comfortable for the joints. In addition, you can bend lower (if flexibility allows) and thereby increase the amplitude of movement. 2. The back should be arched at the lower back. If you cannot bend over completely without hunching your back, then either bend less low or bend your legs more. You need to straighten up completely. 3. The more you bend your legs, the more your glutes will work. The less, the more the back of the thigh will engage. But remember that your legs should not be completely straight. Otherwise, the hamstrings will be very heavily loaded. But you don’t need to bend your legs too much. Otherwise, deadlifts will turn into squats. The maximum bending of the legs is the thigh parallel to the floor at the lowest point. 4. Dumbbell rows are great for beginners and girls. This exercise is easier to master than with a barbell. It works great on the back of the thigh and buttocks. 5. In order to feel your buttocks better, I advise you to do another basic exercise for the buttocks before this deadlift. Let's say lunges with dumbbells, or deep squats with a barbell. 6. If you have lower back pain, either do not do this exercise at all, or do 3 sets of hyperextension before it. And also (in any case) a good preliminary warm-up and stretching of working joints is necessary.

In any gym, the deadlift is one of the main exercises. Most people interested in this issue know this exercise as a basic strength exercise, which allows you to work with the heaviest weights. It is associated with strong people who do powerlifting or bodybuilding. However, this exercise can be successfully used not only for developing strength or gaining muscle mass - it is perfect for the fair sex to create beautiful forms.

What muscles are involved?

Despite the apparent simplicity of the exercise, when performing it, approximately 75% of the body’s muscles are involved in the work.
The following muscles are most actively loaded:

• lats;
• spinal extensors;
• abdominal Press;
• gluteal muscles;
• quadriceps and hamstrings;
• arm muscles

What is a deadlift

This exercise is one of the main and basic exercises in strength sports. It is performed with a barbell, dumbbells or kettlebell.
There are several varieties of the exercise, but in general it represents the following set of movements: the athlete in a bent position (back straight, lower back arched, legs slightly bent) grabs the bar of a barbell (dumbbells, kettlebell) and straightens.

Important! The deadlift is one of the 3 main types of powerlifting, along with the bench press and squats.

There are 4 main types of deadlift: classic, sumo, Romanian (dead), trap bar. The trap bar deadlift is not particularly popular among women; instead, dumbbell deadlifts are often practiced - a wonderful exercise that will benefit many men.

Benefits and harms for women

Deadlifts are useful for girls because they:

• works well on the muscles of the back, buttocks and thighs;
• gives strength and beautiful shape to the abdominal press;
• strengthens the spine, which has a beneficial effect on posture;
• excellent anti-cellulite agent;
• very energy-intensive, so excess calories are not deposited in subcutaneous fat;
• activates the production of somatotropin (growth hormone), which promotes good fat burning and the formation of sculpted muscles;
• increases the intensity of metabolic processes in the body.

However, there is also a negative point: this exercise is traumatic. The slightest violation of the technique or poor warm-up can lead to unpleasant consequences. Here are the most common injuries and possible problems when performing the exercise:

• increased pressure on the spine, risk of hernia;
• microcracks in muscles, loss of elasticity;
• muscle strains, joint problems, protrusions.

Did you know? Russian Natalia Trukhina is one of the most titled female powerlifters in the world. Her deadlift record is 215 kg, with her own competition weight of about 90 kg.

Indications and contraindications

Deadlifts can be a great solution for girls who would like to:

• form a beautiful line of hips and buttocks;
• lose weight;
• normalize metabolism;
• get a firm belly;
• achieve correct beautiful posture.

In some cases, women should not perform this exercise at all:

• musculoskeletal injuries;
• scoliosis, intervertebral hernia and other spinal problems;
• osteochondrosis and all kinds of joint diseases (especially hands);
• problems of the cardiovascular system.

Types of deadlifts

There is a lot of information on the Internet that convinces that it is preferable for girls to perform sumo deadlifts. The reason is a targeted effect on the gluteal muscles. However, this statement is not entirely true; the fact is that the effectiveness of performing a particular deadlift depends on personal anthropometric data. It is best to consult with the instructor at the gym, but the general trends are:

• Sumo deadlifts are more suitable for tall people with long limbs; Also, to perform sumo you need good stretching;
• with short stature and short legs, it is better to perform the classics; it will be easier for plump girls to perform;
• Deadlifts should not be performed if you have back problems, and if you have pain in your hands, it is better to opt for dumbbells.

We can say that all styles of deadlift have both their advantages and disadvantages, so it is better to combine and complement one type with another, alternating them.

Important!Girls (if they are not going to gain muscle mass, but are only striving for beautiful shapes) should not take on a lot of weight. You should select the weight so that you can do 4 sets of 16–20 repetitions.

Classic

The name of the exercise - classic deadlift - speaks for itself: the most popular exercise of this type. Great for training the hips and buttocks. Sequence of the exercise:

1. Take the starting position in front of the barbell - straight stance, lower back slightly arched, keep your back straight.
2. Feet are shoulder-width apart or slightly wider, feet parallel or slightly apart.
3. Wrap your hands around the bar. The hand on the bar should be between the same leg and the barbell plate. When you squat, your knees will be between your hands.
4. You should not lift the apparatus with your hands; in this exercise they only hold the barbell.
5. With an even movement, working with your legs, straighten your torso. The barbell is pulled by the legs, back and gluteal muscles.
6. When the projectile reaches the lower level of the thigh, it is necessary to modify it with the pelvis, moving it slightly forward. At this moment, the trapezius muscles and shoulder blades come into play, as if bringing the barbell to its maximum height.
7. Make sure not to slouch, keep your back straight and your lower back slightly arched.
8. The bar should be in close proximity to the shin, this will make it easier to pull the projectile.

"Sumo"

A wonderful exercise that actively works your buttocks. This type has a number of advantages, among which is less stress on the lower vertebral sections. You need to do this as follows:

1. The legs can be positioned as follows: your feet are the width of your elbows apart. The toes are turned to the sides and forward, the knees are in line with them.
2. Grasp the bar with an opposite grip, the width between the hands is 8–10 cm greater than the width of the shoulders.
3. Your position should look something like this: your shins are almost perpendicular to the floor, slightly inclined towards your body, your hips tend to form an almost right angle with your shins, your back is straight, your lower back is slightly arched.
4. As you perform the deadlift, using your hips, you should feel your inner thigh muscles actively engaging.
5. Holding the projectile at the top point, take the starting position.

Important!By changing the position of the back and hips, you can change the muscles that bear the main load: the more vertical the back is, the less it is loaded (the legs are more involved in the work).

Video: Sumo Deadlift

Romanian

Romanian or deadlift (also called straight leg deadlift) is an exercise that loads the hamstrings, buttocks and spinal erectors. The order of execution is as follows:

1. Grasp the bar with your hands shoulder-width apart, slightly spread your hands to the sides - this will be a normal grip.
2. Straighten your back, arch your lower back, straighten your chest, squeezing your shoulder blades together.
3. Pull your pelvic area back and bend down at the same time.
4. Depending on your stretch, keep your legs straight or slightly bent.
5. Slowly lower the barbell, trying to feel the moment of maximum tension in the hamstrings.
6. When you reach the bottom point (about 1/2 of your shin), perform a deadlift.

A variation of the deadlift is the single-leg deadlift. Girls should be interested in this variety because in addition to the gluteus maximus muscle, when performing the exercise, the remaining muscles of the buttocks are also actively involved, forming a beautiful butt.

Perform the exercise as follows:

1. Grasp the support with your right hand and hold a dumbbell in your left.
2. Standing on your left leg, begin to sit down, moving your right leg back, which should tend to take a horizontal position.
3. The dumbbell moves smoothly along your left leg until you reach the bottom point. Control your posture.
4. You should feel that your buttocks are doing most of the work. Take your starting position.

If the technique of performing the Romanian deadlift causes you difficulties, you can perform the same exercise in Smith. Since the projectile moves in the machine in a strictly vertical plane, this makes the task much easier; it will be easier for you to work correctly with your pelvis.

Important! The best exercise for developing and training the spinal extensors is hyperextension. If you feel that your back is too weak to perform deadlifts, start with this set of exercises - direct and reverse hyperextension.

With dumbbells

The principle of performing this exercise is the same as the classic deadlift. The two styles differ only in the type of projectile. For those who have problems with their arms, it is more advisable to perform the exercise with dumbbells rather than with a barbell. The order of execution is as follows:

1. Starting position - stand straight, shoulders apart, slight arch in the lower back, dumbbells in your hands. Hands can be placed at the sides or in front.
2. Bend slightly forward and bend your knees.
3. Using your legs, lower the dumbbells to the middle of your shins, then, moving your pelvic area back, return to the starting position.

Frequent mistakes during classes

As already mentioned, the deadlift is a fairly traumatic exercise. To minimize the risk of injury, you should avoid common mistakes, including the following:

1. Warm up. This is a key element of any training, especially strength training. The duration of the warm-up can be as long as the workout. Poorly warmed muscles, ligaments and undeveloped joints are highly likely to lead to injury. After a good warm-up, you should start strength exercises with minimal weight (the first set), and only then go to the working weight.
2. To perform Romanian deadlifts, girls often work with fairly heavy weights. You should not bring the weight to the prohibitive level. Technique should take precedence over weight. Based on this rule: you should be able to do 4 sets of 14–18 repetitions. Your muscles should feel tense at the end of each approach; there is no need for it to become painful.
3. Do not round your back under any circumstances. Firstly, this can lead to injury, and secondly, this circumstance significantly reduces the effectiveness of the exercise.
4. You should not bend your lower back too much or straighten your shoulders excessively, this is dangerous for the shoulder joints.
5. Your elbows should not be involved in any way in the deadlift at all. They are constantly unbent and do not start working under any conditions. Of the arm joints, only the wrist and shoulder joints take part in performing deadlifts.
6. No jerking! Traction implies smoothness, even some slowness in movements.

In order for the exercise to be fully effective, and its implementation does not bring any negative consequences, you need to follow some simple recommendations:

1. Pay special attention to warming up and warming up, this will contribute to a productive workout and help avoid injury.
2. Be responsible when choosing shoes - they should be stiff enough and have good grip on the surface.
3. To minimize the risk of injury and create additional chest pressure, use a belt. But it is better to use the belt only when working with weights; the rest of the time, take it off.
4. If you feel tired arm muscles or weak grip, it is advisable to use wrist straps.
5. As in any strength form, do not forget about breathing: effort - inhale (preferably through the nose), relaxation - exhale.
6. The rule for selecting the optimal working weight for deadlifts for women: if after performing 12 repetitions you do not feel tension and slight fatigue, you should add weight.

Did you know? For all types of deadlifts, correct technique is of paramount importance; weight is of secondary importance. Therefore, it is better (especially at the very beginning, while the technique is damp) to practice in front of a mirror.

Security measures

When performing deadlifts, you need to take some precautions:

1. If you experience pain in the pelvis, lower back, or joints, you should stop exercising.
2. People suffering from varicose veins, chronic fatigue syndrome, and musculoskeletal diseases should be extremely careful about such exercises.
3. During the exercise, the lower back is maximally loaded. It is precisely because of the risk of injury to this part of the spine that the described technique for performing the exercise must be strictly followed.

Deadlifts for girls have long and firmly occupied a firm position among the main exercises of most fitness programs. This is due to the fact that in addition to the formation of beautiful toned shapes (especially the hips and buttocks), regular exercise helps to lose weight, and this is especially important for the fair sex.

Video: Deadlift

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.