Deadlift

Today's exercise is the Deadlift , one of the most effective strength exercises that targets several large muscle groups in the body. Deadlifts primarily activate the back muscles , glutes and hamstrings , but the core muscles also play an important role. This exercise is known for building strength, power and stability, which makes it very valuable for both everyday lifting and performance in sport.

Correct technique

To perform a correct deadlift , you need to focus on proper technique to avoid injury and maximize the effect.

1. Place your feet shoulder-width apart with your toes slightly pointing outwards. Stand close to the barbell, so that it almost touches the shins.
2. Grip the bar with an overhand grip or a mixed grip (one hand above and one hand below).
3. Bend your hips back and lower yourself into a half-squat position. Keep your back neutral (not curved), with your chest forward and your shoulders over the bar.
4. Start the movement by pressing your feet into the floor, and lift the bar up along your legs while simultaneously extending your hips and knees.
5. At the top of the movement, stand upright with your hips fully extended. Avoid leaning back or exaggerating the movement of the lower back.
6. Lower the bar back to the ground by first pushing your hips back and then bending your knees in a controlled manner until the bar rests on the floor again.

Common errors

Here are some of the most common mistakes people make when deadlifting and how to avoid them:

• Rounding of the back: This can lead to serious injuries to the back. Make sure to maintain a straight or neutral spine throughout the lift.
• Too early hip extension: Many people lift their hips too quickly before the bar has left the ground, which causes the back to take too much strain. Keep your hips low until the bar has passed your knees.
• Overstretching at the top: There is no need to lean too far back when standing upright. Stand straight, without compressing the lower back unnecessarily.

Modifications and variations

There are several modifications and variations of deadlifts that can be adapted to different skill levels and goals.

• Sumo Deadlift: This variation provides a wider foot position and more focus on the hips and inner thighs. It is also easier for those with limited mobility in the hips.
• Trap Bar Deadlift: When using a trap bar (hex-bar), you stand inside the bar, which changes the weight distribution and makes it easier on the back, while providing a more upright lift.
• Kettlebell Deadlift: Perfect for beginners, this variation uses a kettlebell making it easier to learn the movement with lighter weight.

Repetitions and sets

The number of sets and repetitions in the deadlift depends on your training level and goals. Here are some general recommendations:

• For beginners: 3 sets of 8-10 repetitions, with lighter weight to focus on technique.
• For strength training: 4-5 sets of 5-6 repetitions, with heavier weight and longer breaks between sets.
• For endurance: 3 sets of 12-15 repetitions with moderate weight.

Remember to take breaks of 1-2 minutes between sets and gradually increase the weight as you get stronger.