{"id":50507,"date":"2021-10-19T10:00:45","date_gmt":"2021-10-19T08:00:45","guid":{"rendered":"https:\/\/fitcamp.sk\/deadlift\/"},"modified":"2026-05-11T14:29:32","modified_gmt":"2026-05-11T12:29:32","slug":"deadlift","status":"publish","type":"post","link":"https:\/\/fitcamp.sk\/en\/deadlift\/","title":{"rendered":"DEADLIFT"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">In the last article, we\nintroduced the squat as one of the basic movements for the development of the lower\nlimbs in particular. Since the squat represents the pressure force (&#8220;PUSH&#8221; \u2013 the force in which\nwe try to push something\/someone away from us), in our second article\nwe will focus on the pulling force (&#8220;PULL&#8221; \u2013 the force in which we try to pull something\/someone\ntowards the axis of the body). The basic exercise for the pulling force of the lower limbs\nis the deadlift.  <\/p>\n\n<p class=\"wp-block-paragraph\">The deadlift is one\nof the most complex exercises, in which we develop mainly the muscles of the\nposterior chain such as the back thigh muscles, gluteal muscles,\nas well as the muscles that perform spinal extension and many other muscle\ngroups that create tension throughout the body during movement. In short,\n this exercise puts a strain on almost the entire body and should definitely not be missing from your training\nprogram.   <\/p>\n\n<p class=\"wp-block-paragraph\">As with the squat, technique is\nextremely important here. It can be argued that which of these two\nexercises is technically more demanding, but I personally think that it is the deadlift\nthat requires greater maturity of the practitioner in terms of body perception in space\nand at the same time sufficient stability and mobility in the right places. <\/p>\n\n<p class=\"wp-block-paragraph\">The basic variants of the\ndeadlift include the classic conventional deadlift, the &#8220;sumo&#8221; and the Romanian deadlift\nwith its various variants on one leg. A special exercise is the trap bar deadlift variation\n, which is classified as a deadlift, but is\nclassified as a push-pull exercise. We will definitely\ncover this variation more sometime in future articles, because it is probably the\nbest choice for beginners, especially because of the more natural grip and gentleness\nof the lumbar spine.  <\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Description of the technique of\nmovement of the classic deadlift:<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">In the basic execution\nof the classic deadlift, we stand at the barbell with a pelvic-width\nstance, squat down and pull ourselves to the barbell axis with a straight back.\nGrasp the barbell axis from the outside next to the tibia with an overhand grip (thumbs\ntogether; for larger weights, an &#8220;alternating grip&#8221; is recommended \u2013 one\nhand with an overhand and one with an undergrip, for greater grip strength). The depth of the\nsquat will differ from the anatomy of a person, where the ratio of the length of\nthe femur to the length of the torso will play a role. This means that someone will feel\nmore comfortable in a deeper squat and someone in a higher one. In general, however,\nthe starting position should be the hips below shoulder level with the\ncorrect back alignment and the head in torso extension.   <\/p>\n\n<p class=\"wp-block-paragraph\">When we are properly adjusted, in the lower position,\n we pull the barbell axis as close as possible to the\ntibia, gently pull the shoulders downwards and slightly turn the elbows outwards\nto activate the wide back muscle. We create a slight\npreload into the barbell to make sure that the whole body is toned and then we push\nour legs into the ground (imagine pushing the ground downwards), stand up (without\nbending back!) and exhale in the upper position. This is followed by the &#8220;negative phase&#8221;\n of the movement, when we lower the dumbbell in the same way (as\nclose to the body as possible) downwards until it touches the ground and repeat the movement. For\nhigher weights or in the early stages of learning an exercise, I\nwould recommend a reset in the lower position after each repetition and not perform\nthem immediately one after the other.  <\/p>\n\n<p class=\"wp-block-paragraph\"><strong>The most common mistakes and advice\nwhen performing movement:<\/strong><\/p>\n\n<ul class=\"wp-block-list\"><li>Spine and head position<\/li><\/ul>\n\n<p class=\"wp-block-paragraph\">It is at this point that we see probably the most common mistake, when exercisers tend to have a rounded back in the lower position and also like to look at themselves in the mirror with their head tilted. Here, too, we can experience an unpleasant injury, such as a bulging of the intervertebral disc or &#8220;slashing&#8221; if the back is not in the correct position. The position of the torso and head should not change throughout the movement. In addition to a stable core of the body, proper breathing will also help us, where, as with squats, we want to fill our imaginary cylinder (torso) with air and stretch it in all directions and only then perform the movement of the dumbbell upwards.    <\/p>\n\n<ul class=\"wp-block-list\"><li>Unsynchronized motion<\/li><\/ul>\n\n<p class=\"wp-block-paragraph\">For proper execution, we should\nperform the extension in both the knee and hip joints almost synchronized. The error\noccurs if the knees are extended earlier and the entire weight of the dumbbell is shifted to\nthe lumbar spine. Many exercisers feel\nextremely stiff the muscles of their lower back the next day after exercise and think that this is how it should be. Yes, deadlifts\nalso strengthen the muscles of this area, but these muscles do not serve as primary \u2013\n main muscles of movement (prime movers) but as secondary \u2013 auxiliary. The main\ninitiators of movement should be especially the posterior thigh and buttock muscles.      <\/p>\n\n<ul class=\"wp-block-list\"><li>Pulling\nthe movement with the wrong muscles<\/li><\/ul>\n\n<p class=\"wp-block-paragraph\">This point is a follow-up to the previous one\n. Most people who exercise want to grab a dumbbell and literally jerk it off the ground and then throw it\non the ground, without using the right muscles to\nmove the dumbbell. However, in the classic deadlift, it is not only about the tensile force\n, but also about the compressive force. In order to lift the dumbbell from the squat\nabove the level of the knees in the first phase of the &#8220;lift&#8221;, we also need PRESSURE force, in which, as mentioned\nabove, we try to push the ground away from us. Here, we will use, among other things, the strength\nof the anterior thigh muscles, because the knee\njoint primarily works in this phase. However, you need to be careful about the so-called valgus of the knees &#8211; the collapse of the knees inside\n. Above the level of the knees until the end of the movement, the TENSILE force is already needed, where\nwe work more with the hip joint. At this stage, we simply want\nto stand (with a firm torso, of course) in the final position with the\nbarbell axis at pelvic level.          <\/p>\n\n<p class=\"wp-block-paragraph\">Finally, I would recommend\nfocusing on the &#8220;negative&#8221; (eccentric) phase of the exercise, or controlled lowering of\nthe dumbbell to the ground and not just throwing the dumbbell to the ground after the repetition has been performed.\nIn this phase, the main muscles stretch under tension and it is here that they\nbecome stronger the most of the entire movement. The eccentric force in the body is the strongest\nin our entire body and can help to significantly increase\nmuscle and strength.    <\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the last article, we introduced the squat as one of the basic movements for the development of the lower limbs in particular. Since the squat represents the pressure force (&#8220;PUSH&#8221; \u2013 the force in which we try to push something\/someone away from us), in our second article we will focus on the pulling force [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_analysis_target_kw":"","footnotes":""},"categories":[148],"tags":[],"class_list":["post-50507","post","type-post","status-publish","format-standard","hentry","category-blog-en"],"_links":{"self":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50507","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/comments?post=50507"}],"version-history":[{"count":1,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50507\/revisions"}],"predecessor-version":[{"id":50508,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50507\/revisions\/50508"}],"wp:attachment":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/media?parent=50507"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/categories?post=50507"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/tags?post=50507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}