The benefits of the deadlift, considered a cult exercise, have been heard by literally everyone who lifts iron in gym or at home. The effectiveness of the exercise is palpable only if the execution technique is observed. This is the reason for the need to know the basic (theoretical) foundations of the deadlift, the features and differences of its various types.
In many articles that in large numbers presented on the Internet, it is claimed that deadlift is the main discipline, without which it is impossible to achieve results in pumping up certain muscles. How fair this allows us to judge a clear idea of which muscle groups are involved in the exercise, how they work at the same time.
Deadlift is a multi-joint exercise with lifting such sports equipment as dumbbells, barbells, kettlebells. It involves about seventy-five percent of the muscles, the load on which is different. Only the biceps femoris muscle, extensors ( long muscles) back, buttocks. Forearm, abs, biceps, triceps and quadriceps, lats and calf muscles The load is purely static.
Execution technique
To accept the starting position:
- Get close to the bar;
- The feet are placed parallel to the width of the shoulders so that they protrude beyond the neck;
- The back is straightened, the shoulder blades are reduced, the gaze is raised up;
- Legs, keeping the back straight, bend;
- With a direct grip, they take the neck, placing their hands slightly wider than their shoulders.
When initial position accepted:
- Take a deep breath;
- On exhalation, they very smoothly begin to raise the barbell, while straightening the legs with the body;
- Lower the barbell back the same way smooth movement, moving the bar strictly vertically, making sure there is no displacement along the shins, without spreading the shoulder blades, without bending the back;
- When the bar crosses the knees, they squat, touch the floor with pancakes.
In one approach, subject to the perfect execution of the deadlift, it is recommended to perform six to eight repetitions. You should not "chase" the quantity, since the key to the effectiveness of the exercise is its correct execution. Everything else is secondary.
When performing the exercise, you can not:
- round the back
- make sudden movements and jerks.
Keeping the back straight is possible only when the correct weight is taken. If the back is rounded, it is necessary to reduce the load. To avoid injury, it is recommended to perform deadlift using a special belt.
It is better for beginner athletes and girls to perform deadlifts with dumbbells, and not with a barbell. The advantage of this exercise is the low weight of the dumbbells and the distribution of the center of gravity, since the sports equipment is held on the sides. The requirements for the execution technique, regardless of the projectile, remain unchanged.
The main types of deadlift
There are four types of deadlift:
- Weightlifting, which is called classical;
- "Sumo" or elevator;
- Romanian, called "dead";
- With raising the trap bar.
Each version has its own characteristics and differences from other types of traction.
Performed with feet shoulder-width apart and ideal for those who are working on building an athletic, beautiful physique. The technique allows you to work out all the muscles involved in the exercise to the maximum, promotes growth and an increase in their volume.
In power extreme and triathlon (powerlifting), the usual deadlift - classical is the main discipline. Those involved in bodybuilding and fitness include exercise in training in order to develop various muscle groups back.
Ideal for powerlifters. The "lifter" technique of execution involves a stance with legs wide apart. As a result, there is a significant reduction in the range of motion. This allows the athlete to lift the maximum possible weight.
Performed with straight or slightly knees bent. The position of the knee joints is determined by the anatomical features of the athlete performing the thrust. The features of the rack during weight lifting make it possible to make the Romanian deadlift more focused than the classic one.
It aims to work rear surface hips, and the load on the long muscles of the back is significantly reduced. In fitness and bodybuilding, deadlifts are included in hamstring training.
Lifting heavy weights and powerlifting athletes do not include the exercise in their training. This is due to the fact that a stand with legs straightened or slightly bent at the knees does not allow you to lift the maximum weight.
With trap bar
A feature of this type of deadlift is the use of a trap bar. It has a neck in the form of a hexagonal frame, on which the handles are parallel. This type of barbell is ideal for those who are engaged in bodybuilding or fitness.
The trap bar is safer than sports equipment with a straight neck. Its use minimizes the load on the lumbar region. The trap bar exercise can be a great replacement for the classic squat if, due to injuries, it is not possible to squat with a regular barbell on your shoulders.
For “siloviks”, pulling with a trap bar is not suitable. Including it in the training is not appropriate. At competitions, deadlifts are performed with a classic barbell with a straight bar.
There are three types of grip:
- "straight";
- "Range";
- "castle" or "weightlifter".
The first is widely used by amateurs and beginners. The location of the hands at a distance equal to the width of the shoulders allows you to exert maximum load on the muscles of the forearm and train the strength of the grip being performed. The disadvantage is the difficulty of holding heavy weight. To avoid unclenching the hands, athletes resort to the use of special auxiliary equipment, which includes various grips, including straps for deadlifts.
The mixed type of grip or "different grip" differs from the others in the position of the hands. One palm is directed towards you, the other - away from you. This hand position greatly reduces the chance of the bar slipping out of your hands while lifting the barbell. The mixed grip is most often used by professionals working with heavy lifting athletes. Performing a "grip" requires special care. The resulting torque negatively affects the spine.
The main feature of the "castle" is the position thumb. It is clamped between the rest of the fingers and is located directly on the neck, acts as a kind of strap, eliminating the need to use auxiliary equipment. The disadvantage of the "weightlifting" grip is the experience experienced by the athlete while lifting the barbell pain. This is due to the fact that the "lock" is used quite rarely.
Deadlift value
For the "siloviki" exercise is an integral part of the training. For those who work on building an athletic body, its role is overestimated. This is confirmed by the fact that it is impossible to achieve a spectacular view of the back without a targeted study of the latissimus dorsi (main) muscles. When performing a rod thrust from a standing position, they experience an exclusively static, but not active load.
A completely different effect is given by the thrust with a barbell in an incline and wide pull-ups. Both exercises are aimed at “building up” the thickness and width of the back. Bent over thrust also has a high static load on the back extensors. The deadlift should be considered an auxiliary, but not the main exercise for a bodybuilder.
A full-fledged training for working out the muscles of the back must necessarily include traction and pulling up the barbell in an inclination. The deadlift should be performed only after working out the latissimus dorsi. The degree of load exerted by the deadlift, if you focus on performing only this exercise, taking it as the main one, will not be enough. This will not achieve the main goal for every bodybuilder - to have an impressive back.
Probably, many are familiar with such a projectile as a trap bar:
The thing is not new in the world power sports, but for some reason undeservedly unpopular among those who equip gyms. There are very few clubs in Yekaterinburg that have such a wonderful projectile. Therefore, I would like to talk a little about it so that fans of power sports have more options and opportunities for training.
You can do a lot with the trap bar various exercises, but still the main thing is the classic deadlift:
The trap bar version greatly simplifies the technique of this movement, since the hands are in a more natural position, and there is no need to “go around the knees”. As a result of improving the geometry of movement, the negative load on the back decreases and it becomes possible to do more repetitions or increase the working weight. Such an advantage can make life very much easier for people whose anthropometric data does not allow them to maintain perfect technique on a straight neck. And everyone else who does not plan to compete in powerlifting, I think they will appreciate the advantages of this movement, especially beginners, who will find it much easier to master the traction with the trap bar.
In continuation of the conversation about the deadlift, it is worth noting that by changing the angles in the knee and hip joint you can vary the load between the quadriceps and the lower back. If you keep your back as vertical as possible, and bend the knee joint more, you get great option squats "in parallel", which can become a full-fledged leg exercise, especially for those who are shown to reduce the axial load on the spine.
And the reverse situation: if you keep the knee joint almost straightened, and tilt your back more forward, this will already be a deadlift on straight legs.
But all the above exercises are well known and concern only the lower body and lower back. But with a trap bar you can train great and upper part body, namely all the main muscles of the back: the large round, latissimus dorsi, trapezius, rear delta, etc. For many, one of their favorite exercises for the upper back is the pull of the barbell to the stomach:
So, if you replace the usual straight bar with a trap bar in this exercise, then the exercises will become more convenient, since it will be much easier to maintain the starting position, the load on the lower back will decrease, and the study of the target muscles will increase significantly!
Bring it to the burning target muscles(widest and large round ones) with a straight neck, not all clients get it, while on the trap neck, the majority reaches failure precisely from the back, and not from the arms! And just like with traction, by varying the angle of inclination of the body, you can shift the load: the more vertical the body, the higher the load goes, from the widest to the large round and infraspinatus and further to the trapezium and rear delta. Moreover, with a trap bar, this movement of the load is more subtly felt, which makes it possible to almost isolate the necessary parts of the back. Therefore, I recommend trying these exercises, I'm sure everyone will find something new and effective for themselves!
The increase in muscle mass of the body and the increase in leg strength give basic exercises - and deadlift. But due to the many nuances in the technique, the elements are difficult for beginners to master. Beginners often do not have developed muscles hips and back, which also makes it difficult and increases the risk of injury.
For safe execution basic exercises(deadlift, squat) the trap bar was developed. The projectile is a frame welded in the form of a rhombus or hexagon. On both sides there are stops for pancakes, inside there are two parallel handles.
The trap bar does not require an additional stand or power racks. The projectile lies on the floor, and the athlete simply steps inside the frame.
Trap Bar Deadlift
The classic deadlift technique involves holding the bar in front of you. Accordingly, the grip of the palms is straight. In this position, the load created by the projectile shifts forward, which increases the tension in the lumbar region. Therefore, beginners and people with a weak back are not recommended to perform this exercise.
In turn, the deadlift with a trap bar, thanks to its design, allows you to keep the weight coaxial to the line of the body, which reduces the dangerous impact on the muscles and ligaments of the back.
The second plus of the trap bar is the creation of an unusual load. The athlete's muscles quickly adapt to monotonous exercises, even basic ones. That's why professional athletes It is recommended to update the training program every 4-6 months.
Using a trap bar allows you to change the usual angle of impact on the body, which “shocks” muscle fibers, stimulates them to grow. The athlete gets the opportunity to perform basic power elements, without the need to radically change the training plan and increase the intensity.
Something About Squats
Due to the closed design of the projectile, the athlete can only lower the body in one position. This means that the deadlift and the trap bar squat have the same technique. Therefore, the exercise is called differently.
It is worth noting that the advantage of the trap bar squat over the classic element with a barbell on the shoulders is the absence of compressive load on the spine and comfortable retention of the projectile. Because of this, athletes can safely increase weight and progress.
What muscles work
When performing a deadlift with a trap bar, the quadriceps and buttocks take on the main load. The back extensors, rhomboid, scapular muscles, as well as the trapezium stabilize the body. The abdominal muscles and forearms are indirectly worked out.
Execution technique
Most of the athletes who used the trap bar noted that it becomes easier with this projectile. Due to the design and method of holding, they could lift much larger weights.
Let's analyze the exercise technique:
- Throw pancakes on the stops, step inside the frame.
- Place your feet at shoulder level, turn your toes slightly outward.
- Sit down and firmly grasp the parallel handles.
- Stand up straight, holding the bar with straight arms.
- Straighten your shoulders, raise your head.
- With a slow breath, simultaneously move the pelvis back, bend the legs.
- When pancakes touch the floor, exhale and rise.
- Fully straighten up at the top, hold for a second before the next repetition.
The technique, as you can see, is simple. Now let's analyze the small nuances and recommendations to make the exercise as productive and safe as possible:
- Deadlift is the basic element. Therefore, it should be performed at the beginning of strength training.
- Be sure to stretch. Warm up your muscles with light cardio (5-7 minutes) and no-weight squats.
- Before power approaches do 1-2 sets without pancakes to find a comfortable hand position.
- Pull the trap bar on the rubber floor of the gym. This will help to reduce the noise impact from touching the pancakes on the floor.
- Engage in weightlifters. A flat wide sole and a small heel will help to keep the balance of the body.
- Don't allow "rejections". Sharp, shock braking of the projectile on the floor has a bad effect on the joints of the hands.
- Avoid bringing your knees inward. If this happens involuntarily, reduce the weight of the barbell.
- Make sure your lower back stays arched. Otherwise, it will increase dangerous load on the bottom of the back.
- Don't sit too low. The pelvis should always remain slightly above the knee joints.
- Keep your gaze at 45° to the ceiling. This will help keep your back arched and your shoulder blades flattened.
- Control all movements. It is unacceptable to "throw" the body down. Positive and negative phases should be uniform.
- Use auxiliary accessories: wrist straps, elastic bandages for knees, weightlifting belt.
- To increase strength, do 3-4 sets of 8-10 reps.
Contraindications
It is forbidden to pull the trap bar with the following diseases and conditions:
- pathology of bone tissue;
- intervertebral hernia;
- kyphotic and lordotic curvature of the spine;
- bruises, sprains of the back;
- damage to the meniscus of the knee joint;
- shoulder injury;
- high blood pressure;
- recovery period after surgery.
In any case, if there are at least some diseases, we recommend that you consult a doctor.
Bent Over Row with Trap Bar
The deadlift and squat develop the legs, buttocks and lower back. But there is an exercise that allows you to train the upper body - the trap bar row in an incline. The element loads qualitatively latissimus dorsi back, trapezium, scapular muscles, biceps, rear deltoid bundles.
Exercise mimics training with a T-bar or deadlift straight neck in a slope. The main difference is the parallel position of the palms. This grip is comfortable and natural. Therefore, the use of a trap bar allows the athlete to focus on working out the latissimus dorsi muscles, as well as lift more weight.
Let's analyze the exercise technique:
- Stand in the frame, grab the handles, straighten up.
- Place your feet narrower than your shoulders, about the width of your pelvis.
- Lean forward 40-45 degrees and bend your lower back down as much as possible.
- Keep the projectile on straight arms.
- Pull your buttocks back a little, bend your knees slightly.
- Exhale, pull the bar to your chest.
- On an inhale, lower the bar back to the starting position.
- Thrust trap-barbell tilt is a basic exercise. Do it at the beginning strength training on the back.
- Before your main sets, do 1-2 warm-up sets without weight to warm up your arm joints.
- Do not spread your elbows wide, pull them close to your sides. This will maximize the loading of the latissimus musculature.
- At the top point, bring the shoulder blades together and tighten the muscles of the back. Hold this position for 1-2 seconds.
- In the lower position, do not fully extend your elbows. Otherwise, a dangerous load on the joints will increase.
- Keep your head straight and look forward to keep your back arched.
- Avoid "rounding" the spine. If this happens involuntarily, reduce the weight of the barbell.
- Do the exercise evenly. Do not allow jerky movements towards you.
- For a high-quality study of the back muscles, 3-4 sets of 8-12 repetitions should be done.
- Use wrist straps to securely hold the projectile.
The list of contraindications is similar to the deadlift and the trap bar squat.
If you are a beginner athlete, most likely your muscles and ligaments are not yet ready for heavy basic elements. But without power loads ramp up muscle mass will not work. Therefore, we recommend including training plan trap bar exercises.
The projectile will help strengthen the muscles, move the initial results off the "dead" point and prepare for the classic squats and deadlifts.
Representing a diamond-shaped metal frame, the trap neck consists of 2 welded pipes. During training with him, one of the pipes will pass in front of the athlete, and the other - behind. This projectile is an excellent tool for performing deadlifts. It is ideal for preparing athletes for straight bar work. Classes with a frame neck can significantly reduce the load on the lower back, as it gives athletes the opportunity to keep their hands in the correct and comfortable position. Thanks to this, anyone involved will achieve maximum effect, and problems with the technique of performing the exercise will be minimized.
The trap bar is equipped with grip handles that are parallel to each other. The distance between them is usually 560-610 mm. The design of the frame neck is made in such a way that it allows you to take it not from the front, but by the side handles. Such a grip does not allow the practitioner to carry the working weight forward. Thanks to this, the deadlift is performed according to the most optimal trajectory, that is, in a straight line. Centering the load when lifting and lowering the frame rod significantly reduces the stress on the spine and joints.
Diamond bar exercise
The deadlift is one of the most effective basic exercises performed on strength training. She promotes rapid growth muscles and common development body endurance. The trap bar differs from the usual one in one advantage: its design features allow the athlete to bend the legs much more, so that the muscles being worked out are well loaded. This exercise with a frame bar aims to develop:
- back muscles:
- broadest,
- diamond-shaped
- trapezoid,
- muscles lumbar;
- leg muscles:
- muscles of the back of the thigh,
- muscles of the anterior thigh,
- leg muscles;
- gluteal muscles.
Also involved in the work are the hip, ankle and knee joints, the junction of the pelvis and spine. Thus, a diamond-shaped bar significantly reduces the likelihood of injury and helps athletes develop endurance and strength. Thanks to this, in the future they will be able to effortlessly do deadlifts using a projectile with a straight bar.
Trap Bar Exercise Technique
Before you start deadlifting, you should load the treble neck with the necessary weight and stand in the center of the frame. Then you need to bend your knees and lower your pelvis, while keeping your back and chest straight. Take a frame bar loaded with sports pancakes and gently lift the projectile, resting your feet. You can not round the back: it must remain straight. Hold the hexagonal bar at the top for a few seconds, then carefully lower the projectile to the floor. It is in this sequence that it is necessary to perform the deadlift the required number of times.
In the event that the athlete wants to maximally load the muscles of the legs, deadlift should be performed while standing on a platform from 2.5 to 5 cm high. However, when using a diamond-shaped neck, it is necessary to monitor the correct execution of the exercise, for example, the lower back of the practitioner should be flat. In addition, the athlete should not have problems with knee joints. Otherwise, training with a deadlift bar can harm your health.
It is worth noting that this projectile is made in such a way that if you take the handles with the wrong grip, it will tilt, leading to a dangerous torque. The lifter's hands should be on the handles exactly in the center so that the bar frame is parallel to the floor. Only by observing the absolute symmetry of the arrangement of the hands, the athlete will achieve high results. In addition, you can buy a trap bar to perform not only deadlifts, but also squats. With the correct use of the trap bar, any athlete in a short period of time will be able to gain the necessary muscle mass and perform more difficult exercises.
- young and very specific kind sports. Above the increase in strength indicators, which is typical for, crossfit puts an increase strength endurance. Against beautiful muscles, important for bodybuilding, functionality is important in crossfit. And it is for the development of functionality that exercises are used that are rarely used in the previously described sports. For example, instead of classic crossfit deadlifts, the trap bar deadlift is used.
The benefits of exercise
Why the trap bar? Everything is very simple. Firstly, because the body of athletes very quickly gets used to the technique. simple exercises, be it , or . Therefore, the pull of the trap neck allows you to shock the muscles. This, in turn, changes the angles of the work, and, as a result, the involvement of the deep muscles, which leads not only to an increase in functional strength, but also to a significant increase in terms of volume. muscle fibers.
Secondly, unlike the previously mentioned exercises, the trap bar row is a more natural exercise for the body. And from this it follows:
- less traumatic;
- more natural range of motion;
- the ability to use more weight in loads.
In turn, this leads to an increase in load, stimulation of muscle fiber anabolism, and a decrease in catabolic processes, which makes exercise indispensable.
And, perhaps, the most important thing is the change in the accent load. The pull of the trap neck almost completely turns off the latissimus dorsi muscles from the exercise. Instead, small trapeziums eat up part of the load, which is especially important for athletes who do not train upper backs with isolating exercises.
Contraindications and harm
Have traction with trap neck there are specific contraindications for all types of axial spinal load.
- the presence of kyphotic or lordon's curvature of the spine;
- dystrophy muscle corset back;
- asymmetry in the development of the latissimus dorsi and rhomboid muscles of the back;
- the presence of specific bone diseases;
- the presence of an intervertebral hernia;
- pinched lumbar nerve;
- problems with the muscles of the abdominal cavity;
- diseases of the gastrointestinal tract;
- increased blood pressure.
Otherwise, this exercise is as safe as possible, has the most natural technique, and, therefore, cannot inflict severe harm body.
Among all types of rods, work with a trap bar is the least traumatic for the lumbar region, due to the distribution of weight in the sides between the body, and not in front or behind.
Anatomy map
Traction bar – this is a basic multi-joint exercise, which muscles it involves, let's take a closer look:
| muscle group | Load type | Load Accent |
| Round back muscles | Active dynamic | significant |
| Lumbar | Passive static | small |
| Abs and core muscles | Passive static | absent |
| Latissimus dorsi muscle | Active dynamic | small |
| Rhomboid | Active dynamic | significant |
| Trapeze | Active dynamic | significant |
| Biceps muscle of the hand | Active dynamic | small |
| Forearm muscles | Passive static | small |
| rear deltas | Passive static | absent |
| Muscles of the neck | Passive static | absent |
| Biceps femoris | Passive static | absent |
| Flexural extensor muscle of the spine | Active dynamic | significant |
As you can see from the map, this is a multi-joint exercise.
Execution technique
The trap bar row has a very simple technique, but you still need to follow the rules of execution in order to increase efficiency and reduce the risk of injury.
- First you need to load the neck. Weight selection is carried out depending on the performance in the deadlift. Usually, the working weight for beginners is 30% of the maximum possible in classical exercises.
- Next, you need to go inside the neck.
- The position of the legs should be as follows: the toes are slightly turned inward, the legs themselves are slightly wider than the shoulders, almost on the border with the internal levers of the neck.
- Hands need to be taken as narrowly as possible from the possible grip, but at the same time do not bring them together. Grip width relative to the center of the bar, the same as in the pull of the barbell to the chin.
- Next, you need to sit down slightly, so that the stretch allows you to grab the barbell on the most even legs, and carry out the deflection.
- Movement is carried out in elbow joint. Those. you need to fix your arms as much as possible in order to level the load on the biceps and forearms.
- From the state of deflection, you need to slowly align the body, slightly retracting the shoulder blades back.
- Having brought out the body, it is necessary to strengthen the deflection.
- At the top of the movement, linger a little, and then begin a smooth descent.
Traction with a trap bar, in view of the characteristics of the load, is carried out not on a full breath, but on a half-breath. This reduces pressure on the head and diaphragm, allowing more weight to be lifted.
conclusions
The trap bar row is a great CrossFit proven exercise. If in your gym there is a Ttep neck, use it exclusively, replacing . So, you will work out the muscles of the back much deeper, and most importantly, increase the actual performance of the muscles and be able to lift big packages without the risk of injury to the spine or disrupt the back.
Today, this exercise is increasingly included in large crossfit complexes, replacing several complex and isolating exercises at once. And this makes it indispensable not only for achieving the best sports results, but also in the case when it is necessary to perform a complete study of the body in circuit training for a limited time.
