I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
Standing in front of the barbell that is on the floor with your legs slightly apart. Your back is motionless and slightly arched :
Bend your legs so that your thighs are about horizontal. This position may be slightly different depending on the morphology and the flexibility of your ankles. For example, a person who has short arms and short femurs will have the thighs to the horizontal. A person who has long arms and long femurs will have the thighs a little higher than the horizontal.
Take the barbell with your arms outstretched and with a pronated grip. Your hands are spread to a little bit more than your shoulder’s width. You can also have a hand with a pronated grip and the other with a supinated grip to prevent the barbell from rolling and lifting extremely heavy weights.
Inhale, block your breath and squeeze your abs and your lumbar region. Lift the barbell by straightening your legs and lift the barbell in front of your shins.
When the barbell comes to your knees level, you straighten your torso completely to finish your legs extended. Exhale at the end of the effort.
Keep your body’s extension (all your body is straight) for 2 seconds. Then go down with the barbell while you squeezing your abs and lumbar region to control the movement.
It’s very important not to round your back during the movement to avoid injury.
This exercise works all the body’s muscles, especially the glutes and quadriceps. This exercise builds solid hip, lower back, and trapezius.
Deadlift is part of the exercises carried out during powerlifting’s competitions with squat and bench press.
When you’re doing an exercise with a very heavy weight, it’s important that you do a « blocking » :
You fill your lungs like a balloon by taking a deep breath and blocking your breathing. This allows you to avoid your torso leaning forward and this stiffens your rib cage.
You squeeze your abs to stiffen your stomach and increase your intra-abdominal pressure. This prevents your torso from sagging forward.
You arch your lower back with a squeeze of your lumbar muscles and extend the bottom of the spine.
« Blocking » is these 3 actions. When you do these 3 actions simultaneously, this allows you to avoid rounding your back. Lift heavy weights with a rounded back cause the famous injury called slipped disk.
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