Deadlift

introduction

The deadlift is a training exercise for targeted muscle building of the lower back muscles. The targeted simulation of lifting an object correctly makes the deadlift functional. The deadlift must therefore be an integral part of health-oriented strength training. A low training weight is self-explanatory. The exercise of hyperextension is also suitable for training these muscle groups. This also puts strain on the back extensors, there is no risk of incorrect loading if the exercise is carried out correctly. The deadlift has repeatedly fallen into disrepute in the past, but wrongly. When used correctly, the deadlift achieves the hoped-for success, but since more and more inexperienced athletes try this exercise, injuries are inevitable during the deadlift.

In addition to the above-mentioned adjustments to the lower back muscles, the thigh muscles, glutes and calf muscles are trained. The deadlift counts as a sub-discipline of powerlifting alongside the bench press and the squat.

This exercise should not be chosen if there are existing problems in the back.

Trained muscles

• lower back muscles (Erector spinae muscle)
• Quadriceps (Quadriceps femoris muscle)

Figure back muscles

Back muscles

1. Trapezius -
   Trapezius muscle
2. Deltoid -
   Deltoid muscle
3. Small round muscle -
   Teres minor muscle
4. Subbone Muscle -
   Infraspinatus muscle
5. Large round muscle -
   Teres major muscle
6. Broad back muscle -
   Latissimus dorsi muscle
7. Back extensor (lower lying) -
   Erector spinae muscle
8. Outer weird
   Abdominal muscles -
   M. obliquus externus abdominis
9. Belt muscle
   (second layer) -
   Muscle splenius
10. Scapula lifter
    (second layer) -
    Muscle levator scapulae
11. Small rhomboid muscle
    (second layer) -
    Rhomboideus minor muscle
12. Large rhomboid muscle
    (second layer) -
    Rhomboideus major muscle
13. Iliac crest -
    Iliac crest
14. Gluteus Middle -
    Gluteus medius muscle
15. Gluteus Muscle -
    Gluteus maximus muscle

You can find an overview of all Dr-Gumpert images at: medical illustrations

Description deadlift

The athlete stands shoulder width apart with legs apart in front of the barbell bar. The shins are almost touching the barbell. The athlete crouches down with a straight back and grabs the bar at shoulder width. The feet point outwards. During the contraction phase, the back remains straight, and the athlete shifts his body weight backwards, as if he were sitting on a chair. The thighs are continuously stretched until the athlete is in an upright position. The movement is slow to brisk, but without momentum. Particular attention is paid to the eccentric (yielding) phase, in which the muscles can be more stressed. The barbell is returned to the starting position. The weight is usually deposited briefly, but the tension in the muscles should be maintained.

Modifications

In order to minimize the load on the front thighs, the athlete can perform the movement with legs almost straight. The weight has to be reduced because the thigh extensor muscles cannot help out when performing movements. This variation is particularly noticeable in the lower back.