Deadlift for girls: technique, video

In almost the first article found by searching, we read: “Deadlifts are harmful for girls, they widen the waist and spoil the proportions.” Is everything so fatal if the deadlift is not performed to the MSMK standard, but the technique is ideal, and is it always worth thoughtlessly replacing the classic deadlift with the “Romanian” one just because some fitness guru wants it so? For a thinking fitness professional, the answers to all these questions are negative. And yes, if some bikinist from the Internet has a growing waist because of her weight, this does not mean that her experience will bring you anything personally.

What kind of exercise is this

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.

Basic and isolation exercises

The basic exercises in any sport can be those that provide the main result. For example, in powerlifting, the base is clearly the three competitive movements: squats, bench press, deadlift, as well as those movements that help improve results in the above exercises.

We will try to understand the base and isolation when working out in the gym for bodybuilding.

In bodybuilding, a basic exercise is one that involves more than one joint, i.e. multi-joint.

An isolating exercise is one that involves one joint.

When gaining muscle mass and strength, the training program is based exclusively on basic exercises, because they stimulate maximum muscle growth and ensure the best functioning of all ligaments and joints. Basic exercises involve working with heavy weights, as they involve a large number of muscles. Progress in working weight often ensures progress in muscle mass.

Isolation movements are used to ensure blood supply to a specific joint and muscle group. Athletes often include isolation in their training programs when working on muscle relief, although the effectiveness of these movements for separation and definition has been seriously criticized by experts.

But for people suffering from diseases of the musculoskeletal system, as well as when recovering from injuries to specific ligaments and joints, isolation exercises become the basis of the training process, because with their help it is possible to ensure maximum muscle trophy (nutrition through blood supply).

Despite the fact that the list of basic exercises includes multi-joint movements, they can also include standing arm curls with a barbell and variations of the French press with a barbell and dumbbells. These exercises are basic for the development of the biceps and triceps muscles of the arm (i.e., biceps and triceps), which allows many to call them basic.

It is worth considering in more detail which exercises are basic and which are isolating for different muscle groups.

• squats with a barbell with different leg positions;
• squats in a HAKK machine;
• leg press in the simulator at an angle;
• for the back of the thigh - deadlift on straight legs (Romanian deadlift);
• lunges;
• ladder.

• pull-up on the bar;
• classic deadlift (not to be confused with sumo deadlift);
• standing bent over barbell row;
• dumbbell row with emphasis on the bench;
• T-bar row (both with and without support);
• pulling a vertical block behind your head and in front of you.

• bench press lying on a horizontal bench;
• Bench press at an angle (varieties at an angle and at an angle downwards);
• dumbbell presses (similar to varieties of barbell presses);
• wide grip parallel bars;
• push-ups from the floor with wide arms.

• bench press of barbells and dumbbells sitting behind the head;
• bench press standing or sitting from the chest;
• pulling the barbell to the chin with a shoulder-width grip.

Biceps

• standing biceps extension with a straight or curved bar;
• standing arm extension with dumbbells.

Triceps

• triceps bench press (close grip);
• California bench press;
• push-ups from the floor, on the bench and from parallel bars with hands at shoulder level;
• variations of the French barbell press.

Biceps

• curling arms from dumbbells to biceps with emphasis on the leg (concentrated flexion);
• one-arm dumbbell curl through Scott's bench;
• bending the arms on the upper block of the crossover.

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.

Surely you know such a category in fitness as a fitness bikini. So, they use deadlift-based exercises, perhaps even more than weightlifters. You will soon understand the reason.

How to Get into Correct Position When Performing Deadlifts

https://youtu.be/3iKnO89GpYM

It is recommended to perform deadlifts with plates weighing 20 kg or 45 pounds - they are suitable not only in weight, but also in their diameter, since the bar in this case is at the optimal height. If you are not yet ready for this weight, you can use smaller weights, but you need to install the bar in such a way that the height of the bar from the ground corresponds to if you were using 20 kg weights.

It is not recommended to perform deadlifts with your heels off the floor.

When the weight of the barbell increases significantly, it will be necessary to buy shoes with a minimum thickness of the sole, which will not slip on the surface and will allow you to stand level. You should not use porous shoes - they are not able to provide stability.

Your feet should be hip-width apart and your toes turned outward. When performing deadlifts, there is no specific toe position that must be adhered to. Therefore, the angle of their rotation can be individual for each person and selected in such a way as to make it easier to lift the barbell. While in the lower position, you will need to make sure that your hands reach your shins.

When choosing the position of your legs, it is recommended to conduct some experiments. Depending on the position you place them in, the distribution of the weight of the barbell on the muscles of the back, buttocks and legs will depend. It should be uniform - you should not allow situations where most of the total weight falls on one muscle group, and the second, on the contrary, is in a relaxed state.

The center of gravity should be through the heels so that there is no movement towards leaning back or forward. When lifting the barbell, you do not need to immediately straighten your knees; for some time they should be in a bent position over your feet.

The bar must be positioned in such a way that it slides along the legs during the exercise. If you place it too far away or, on the contrary, too close, the main load will be on the back muscles and can cause serious injury. Another tip: when in the bottom position, the bar should lightly touch your shin.

You also need to pay attention to how your hands are positioned. They must be in a straightened state. When performing a deadlift, your arms must be kept in a vertical position throughout the entire exercise.

The grip should be pronated. It is recommended to switch to a mixed grip only if the purpose of performing the exercises is competition. At the same time, it is recommended to change your grip no earlier than two to three weeks before the performance.

The legs should be located at the same distance from the bar. Neglecting this rule, the load on the muscles will become asymmetrical, and the torque will decrease significantly. We can say with confidence that it will be possible to achieve truly correct symmetrical technique only if the legs are positioned in a mirror manner.

Here are tips on how to make dumbbells with your own hands

The conventionally drawn line that passes through the toes will be the place where the barbell should be located. Before starting a full-fledged exercise with a large weight, all setup should be done on a light apparatus. It is necessary to follow the rule: you should not start exercising with heavy weights from the first days, first you should hone your technique, choose the right and comfortable position, and only after that you can start training seriously.

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!

On bent legs

This exercise is also called the Romanian dumbbell deadlift for girls. Why is it needed? The fact is that with poor stretching and insufficient flexibility, this movement with straight legs is very difficult to perform, so in such cases this variation is performed. The gluteal muscles receive the greatest load, followed by the thigh muscles.

Before training, we warm up, including exercises on target muscles.

How to do this movement correctly:

1. We stand straight, knees slightly bent. Place your hands with dumbbells loosely on the sides of your hips.
2. We bend our back in the lower back , so as not to disturb the natural curve of the spine.
3. We lower the body forward , while bending the knees a little more. Hands with dumbbells slide freely along the front of the thighs, to the feet. We make an effort while exhaling!

The recommended number of repetitions for average physical fitness is up to three to four sets of twelve exercises. The weight of dumbbells is selected individually, starting with small weights.

This movement is one of the 7 best exercises for losing weight in the lower back, along with Hyperextension, Cat and Boat.

Watch the video for more details:

https://youtu.be/v_fokJRukN4

Carefully! Some perform this exercise by squatting and almost touching the floor with their buttocks. This is not correct. By doing so, you put a lot of stress on your knee joints, putting them at risk of injury. Place your hips parallel to the floor, then a right angle will form at the knee joint! When performed correctly, the load is distributed evenly, which helps to work out the gluteal muscle group and hips.

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.

Deadlift

When performing it on straight legs with a sore back, you may feel pain. In this case, you first need to start pumping your back. To do this, you can pump up your abs or work on leg flexors. When performing deadlifts or deadlifts, the back muscles and back of the thighs are loaded, while the quadriceps remain unused.

Deadlift technique

To achieve results at home without harming your health, you must follow the following instructions:

• Ask the instructor to demonstrate the exercise, this will help you get used to it faster and start practicing without mistakes.
• Only after mastering the deadlift technique can you increase the weight.
• Inhale deeply to expand your chest, hold your breath and slowly pull the barbell.
• You need to start lifting by raising your head and shoulders, while keeping your hips in place, looking straight.
• You need to make sure that when lifting the barbell, your shoulders are pulled forward and down, and your shoulder blades are never pulled together.
• The legs straighten sharply when the bar rises slightly above the knees.
• Whatever girth you choose (reverse or simultaneous), the bar is kept as close to the body as possible.
• Watch your breathing, inhale as you move up, exhale as you begin to descend.

Deadlift for girls

This workout not only forces the gluteal muscles to contract, it stretches them.

It is important that the legs remain bent during the entire process and are under constant tension. This promotes active weight loss

At the bottom point, the knees bend more than at the top. This protects the joints from damage and maintains the arch in the lower back. If the deadlift exercise for women is performed with straight legs, then to maintain a straight back you will have to bend over, bending the spine.

The starting position of the legs is chosen at the discretion of the woman. Exhalation is done during power load, i.e. when lifting a load. Inhale as the weight is released. The muscles must be kept toned and the legs bent, even at the highest point of straightening the body. Exercise helps muscles stretch, causing them to grow. Violating the rules can lead to injury, so you should train under the guidance of a trainer.

Single leg deadlift

An inconvenient but effective exercise of medium difficulty. It is difficult to maintain balance on one leg, especially for beginners. Therefore, during the first training sessions, you can use a light load. You need to perform deadlifts on one leg with a kettlebell in the same way as with two dumbbells or a barbell. The main load goes to the biceps and thighs. The nuance is that one leg takes the entire load.

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, such as 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.

A few additional tips

• You should not start an exercise without doing a light warm-up and warming up your muscles. It will be enough to perform a few simple warm-up movements within 10 minutes.
• To increase safety, you should wear an athletic belt. But you should not expect that its use will save you from many injuries. In case of incorrect actions during exercise, even this does not always protect the muscles from sprains. Its task is to facilitate the process itself, since part of the load is removed from the lumbar muscles.
• It will not be easy to hold the barbell during execution, so be sure to cover your brushes with a layer of chalk. If the bar still does not lie securely in your hands, it is recommended to use straps. But you shouldn’t overuse them, they don’t allow you to build up your grip strength.
• Locks must be placed on the barbell. During the exercise, it is not always possible to keep the bar in a strictly horizontal position and some of the plates may shift, causing the proportionality of the load on the muscles to be lost.
• If there is a master nearby, you must strictly follow the advice and comments he gives. And in general, an outside view is much more useful than your own opinion and theoretical instructions written on paper or shown in a video clip.

Deadlift execution technique. Classic style.

https://youtu.be/108Ga1EdL_Q

This is a very difficult exercise for me; I’ve been trying to set up the technique for over a month now and it’s not going well. I don’t feel the load on my back at all, the lower back and legs hurt more (What can replace this exercise? And please tell me a complex for the back

You can replace it with a pull-up to the belt - https://stroy-telo.com/trenirovka-v-zale/uprazhneniya/dlya-spiny/tyaga-shtangi-k-poyasy.html The following complex works well, in my opinion: - Wide pull-up grip 4x6-10 - Bent-over barbell row 4x6-10 - Bent-over dumbbell row 4x6-10 - Horizontal block row 3x6-10 Be sure to do a warm-up.

Yes, a very good article describing the correct technique for performing the “Deadlift” exercise. The extensor muscles of the back, legs, and forearms are clearly felt. Effective for building mass, and in life it will always be useful when lifting things from the floor. Many people complain about deadlifts because they are prone to injury. But if the technique is clean, even with heavy weights you will never get injured. It’s better not to experiment with cheating - it may cost you more. Therefore, I recommend that all beginners fall in love with this exercise.

I’ll tell you one little secret and you will fall in love with traction while lifting and lowering the weight, you need to constantly monitor the tension of the calf muscles, this will be the correct distribution of leverage, first practice with dumbbells, it’s easier to understand the principle of the support from which the effort comes

I accidentally came to a new starting position that creates comfortable conditions for performing deadlifts. I won’t prove what and how, just try it! Feet shoulder-width apart, but toes apart, grab the bar between your knees. This is not a mixed style, it is closer to the classic one, but in a strange way the load almost goes from your back to your legs; you just stand up and don’t pull.

before that I was screaming 120, but today in training I was 140 three times and I didn’t have to scream or feel dizzy.

By the way, then I looked at Paul Andersen, the father of powerlifting.

All that I wrote and write my observations to the end, perhaps, I don’t understand everything, I think so far to the bar must go down using conditionally eggs as a plumb line to the end to pull the muscles of the back of the thigh as you drop and raise

This is called a sumo deadlift. So this is nothing new.

No matter how much I did this deadlift, I didn’t really feel the work of the calf muscles

How can you feel it if your feet are fully planted? Do you need to move your calves up and down on your toes to work your calves? And if both the toes and heels are on the floor, then what kind of calf work can we talk about? They are statically tense and there is no need to focus your attention on them. It is better to pay attention to the position of your back, posture

After all, the safety of the athlete depends on this.

it means you lift your pelvis up and hunch over

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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

Why do girls need it?

The main question when beginners perform the exercise is: why do girls need deadlifts? Fitness instructors and professional athletes say that the technique helps to work the gluteal muscles, hamstrings, inner and back thighs, destroy cellulite and lose weight. Deadlift is an energy-intensive exercise that develops the abdominal muscles, core muscles, and narrows the waist. Exercising helps to break down fat deposits, strengthen the lower back, and form beautiful posture.

For legs

Deadlifts are especially useful for the legs because they strengthen the inner thighs and biceps. Different exercise techniques promote the development of stretching, surpassing this effect compared to alternative exercises on a block simulator. When performing deadlifts with straight legs, you will get the most effective effect of developing biceps, surpassing even curls on a block machine.

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For the buttocks

Deadlifts for a girl’s buttocks promote muscle development. The classic or sumo technique is considered particularly effective. Deadlifting is an anaerobic exercise, so it can increase the load, increasing the work of the muscles throughout the body. Compared to women's favorite cardio exercises (aerobics, running), this gives instant weight loss results that are maintained for a long time.

For the back

Deadlifts for the back are very useful, during which the latissimus muscles, extensors, and lower back work. As a result, the back is strengthened, the spine is straightened, and the posture becomes beautiful and even. Constantly practicing this exercise gives girls a beautiful, well-developed relief, removes fat rolls, and tightens the figure as a whole.

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 the 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!

Options[edit | edit code]

• Bend your legs as you lower the weight, or keep them almost straight throughout the exercise. The latter option more actively engages the posterior thigh muscles.

• By changing the position of your legs, you can vary your range of motion. Narrow foot placement increases range of motion. You will have to lean forward more, which will place more stress on the lumbar intervertebral discs and lower back muscles. Wide stance of the legs reduces the range of motion, allowing you to keep your back straighter throughout the exercise.

Free weights or machines?

There are more and more deadlift machines available. If you don't have one, you can do this exercise on a Smith machine. It is much easier to work on the simulator, since the trajectory of movement is set and you do not need to keep the weight in balance. This reduces the risk of injury and poor technique due to fatigue. Therefore, it is safer for beginners to exercise on the simulator.

deadlift options

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:

Another good exercise is the sumo deadlift. Men usually use this deadlift to increase their strength. And for girls it will help pump up the adductor muscles of the thigh.

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.

Standing on straight legs

The so-called deadlift with dumbbells for girls is suitable for those who want to pump up the gluteus maximus muscle, as well as strengthen the torso muscles and give them relief. Gym instructors note that this type of exercise is recommended for men at the beginning of training, when it is contraindicated to use heavy weights at once.

Be careful, this movement is quite traumatic; if you are a beginner, we recommend that you start working on the back extensors and gluteal muscles with hyperextension, which can be done at home. It is performed with your own weight, and therefore the risk of injury is much less.

Before training, it is recommended to warm up your lower back. This will warm up the target muscle groups and prepare them for more serious loads.

Technique:

1. We stand straight, legs slightly apart. You can shift from foot to foot to relax your leg muscles. Place your hands with dumbbells on the sides of your hips, or you can place the dumbbell behind your back
2. We bend our back in the lower back , so as not to disturb the natural curve of the spine.
3. We lower the body forward without bending or bending the knees. The center of gravity naturally shifts forward. We compensate for this by moving our buttocks back. Place your hands with dumbbells freely exactly above your feet.
4. Hands with dumbbells begin to slide down without reaching the floor. Don't forget! We make an effort while exhaling! Next we return to the starting position

For the first time, it is enough to do, on average, ten repetitions at a slow pace, smoothly, slowly, feeling how the buttocks and back of the thigh tighten. In the future, when the muscles become stronger and the stretching is good enough, we increase the number to three to four sets of twelve exercises.

This movement takes pride of place among the 5 most effective dumbbell exercises for the buttocks, second only to various squats, lunges and the Glute Bridge.

https://youtu.be/YdaWKtY0N4c

Important information before you begin

Before performing the above movement, be sure to read this information:

• Load displacement. The peculiarity of this type of exercise is that when you bend your legs strongly, you will work out your gluteal muscles perfectly. If you straighten your legs more strongly, the load will go to the back of your thighs. Depending on your goal, you can shift the emphasis of the load on the muscles you are interested in in this way and achieve excellent training results.
• Main mistake. A mistake when performing the Romanian deadlift is to fully extend the legs, as this can threaten to strain the tendons.
• Helpful advice. When performing a “deadlift”, do not forget that the main load will fall on the lower back muscles, so before performing this exercise you need to do good stretches. Warm muscles work much more efficiently, and the risk of injury becomes minimal.
• Is it possible to perform the movement after injury? You can resume exercises during the recovery period after any injuries using the smallest weights and only after consulting a doctor.

Carefully! If you came to the gym recently, then do not immediately pursue heavy loads - increase the weight of the dumbbells and the number of repetitions of the exercises gradually. Major injuries occur precisely for these reasons and discourage training with dumbbells in the future.

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.

Deadlift or, as it is also called deadlift, from the English dead lift.

There is one man working out in my gym. Alexander. He is under 50 years old. Former basketball player. At first he did mostly isolated exercises. Such as lifting a barbell for biceps, straightening your legs while sitting in a machine, and doing dumbbell flyes while lying down.

I also trained on almost all the machines in the gym. I can't say anything bad about his figure. Athletic fit figure.

Gradually, he and I included the bench press and squats into his complex. And then they added deadlifts. After a few months of training, he gained significant muscle mass. And the T-shirts he wore to train became too small for him. And other guys in our gym who are friends with deadlifts are impressive in size.

When performing a deadlift, almost all muscles of the body work. There is a very powerful tension in the whole body. And therefore, the body responds to such a huge load with an increase in strength and, as a result, muscle mass.

On rest days, working muscles are restored. If we draw an analogy with other exercises, then performing a deadlift approach is equivalent to doing the following exercises. Straightening and bending the legs on the machine, hyperextension for the rectus dorsi muscles, abduction of the legs on the machine (for the buttocks), pull-ups, shrugs (training), lifting the barbell and training. Of course, this comparison is conditional; I just wanted to show how energy-intensive this exercise is.

At what stage of the exercise do the buttocks work?

From a physiological point of view, the gluteal muscles contract throughout the entire exercise, but the load placed on them is uneven. So, in the initial stage, the quadriceps are mainly involved. When other muscles begin to connect, the load on the butt muscles increases.

The deadlift for the buttocks maximally loads the latter in the final phase of the exercise, that is, when the bar approaches waist level. It is important to remember this and strain your buttocks as much as possible at the final stage. If you do not pay due attention to what has been said, then the load is redistributed in favor of the back muscles, which is undesirable not only from an aesthetic point of view (a girl wants to pump up her butt, not her back), but also from a safety point of view (any additional load on the spine is harmful ).

Tips and reviews

Deadlifts for the buttocks are perhaps the most effective exercise for shaping a beautiful butt in a girl. According to most reviews and expert opinions, it is even more effective than weighted squats, since in the latter case the quadriceps are trained to a greater extent. Athletes who regularly practice deadlifts in their training note that progress can be seen after just a month.

Despite all its effectiveness, deadlifts for the buttocks are no less dangerous to health if done incorrectly. So, if a person lifts a lot of weight and his back is not straight, then he runs the risk of getting a spinal hernia. Therefore, experts and athletes recommend: before proceeding to perform the exercise in question, it is necessary to strengthen the general physical condition of the body. It is recommended to master the deadlift technique for the buttocks on an empty bar, and as it improves, increase the weight lifted. In addition, before the first approach you should always perform a warm-up set of exercises.

Effectiveness factors

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.

https://youtu.be/eog0RkyqX3E

Using the stand

Deadlifts for girls in this case are performed similarly, but here the legs should already be on a low stand (no more than 10 cm). Thanks to this variation, you will increase the amplitude, and therefore the effectiveness of the exercise. This type of deadlift is quite difficult, so only experienced athletes can do it. It is worth noting that this type of exercise is extremely effective for strengthening the buttocks, so girls will simply be delighted with it. However, there is one caveat. You need to bend your legs strongly and lower your pelvis low.

This type of deadlift has an alternative. If you use a barbell with small-diameter discs in your workouts, you can do without a stand. You just need to lower the bar to the very surface of the floor. The effect of this will be similar.