People often argue about which strength exercise is king in the gym - squats or deadlifts? There is no clear answer to this question, as everyone has their own preferences, of course. However, the high benefit of the deadlift on the body is undisputed. Here, the entire body is trained, which is why it is also a functional exercise. Three muscles are particularly used: the back extensor (lat. musculus erector spinae), the four-headed thigh muscle (lat. musculus quadriceps femoris) and the large gluteus maximus (lat. musculus gluteus maximus). Man was born to lift things. For this reason, deadlifts are not only effective for building muscle, but also get us further in our daily lives. Whether it's lifting the water box or picking up the kids in your arms. However, if the exercise is performed incorrectly, it can lead to back injuries. So that this doesn't happen to you and what you have to pay attention to when doing the deadlift in order to train effectively and healthily? - With us you will find out! 
The stance
Before you start the first repetition, make sure you have the right stance. Stand about hip-width in front of the bar, with your toes slightly out. The barbell bar is above your midfoot and your shins are about 2-3 cm away from it.
The start position
In the next step you grab the bar to the left and right of your legs, your thumb enclosing it completely. Now try to push your shoulders forward. Do this by leaning forward until your shins touch the bar. Next, you need to create tension in both your upper and lower back; push your chest out and your lower back through to avoid a hunched back and prevent injury.
The execution
When performing, you must be careful to keep the tension in your back and not get into a hunchback. Try not to hyperextend your head, but keep it in a neutral position - look forward about 2-3 feet. Guide the bar along your shin at the level of your knee and then actively extend your hips forward - keeping your butt tense. Your arms remain constantly extended. Once you're in the top position, the movement goes back the same way: extend your hips back, bend your torso forward until the bar is at knee level, and then lower the weight down along your shin. Again, throughout the downward movement, the back remains tense and there is no flexion in the upper or lower back. 
How-to: Deadlift
1. secure stance - shin 2-3 cm in front of the bar.
Grasp bar to left and right of legs. 3.
3. bend forward until shins touch bar.
4. build tension in upper and lower back - push lower back through.
5. pull bar along shins to knee level.
6. actively extend hips forward - tighten buttocks.
7. bend upper body forward again and hips back.
8. bring bar back down along shin.
If you are still unsure of how to do this, start with lower weights and have a trainer instruct you. If you are exercising at home, a mirror can help with control.
Conclusion
Deadlift is one of the most effective full-body exercises. In only one exercise muscle parts of the whole body are trained. In addition, the execution can also be transferred well to our everyday life, heavy things to pick up is now no longer a problem. However, you should pay attention to the correct technique - it applies: technique before weight .
Editorial fitnessmarkt.de (NJ)
Photo Credit: #142125890 alfa27 AdobeStock
Published on: 16 March 2019