Find out how you can do a heavy basic exercise if your body's characteristics or injuries do not allow you to do the deadlift with free weights. The deadlift is one of the 3 most popular and effective strength exercises. By doing deadlifts in the block, you will receive a powerful hormonal response from the body, which will significantly accelerate the growth of muscle tissue. If you refuse to perform this movement, then your progress will be significantly slowed down. Today we will talk about the different versions of this exercise, and we will pay special attention to the technique of performing the deadlift in the block.
Deadlift benefits
This exercise has a large number of positive effects, and now we will focus on only the most significant:
- This movement is basic and involves a lot of muscles.
- Significantly increases physical parameters.
- May relieve back pain.
When you do the deadlift in the block, you recruit more than 65 percent of the muscles in your body. This results in high energy expenditure and a strong endocrine system response. In addition, the exercise is functional, since in its biomechanics it is the usual lifting of an object from the ground. This movement is performed by us very often in everyday life.
What muscles do the deadlift work on?
The main load falls on the muscular group of the back, in particular on the lumbar region and the extensors of the spinal column. The latissimus muscles are also actively involved in the performance of the movement. The muscles of the legs and buttocks are also active. Quadriceps, hamstrings and glute muscles - they work as actively as possible during the deadlift.
Since girls pay special attention to the buttocks, the most effective for them are the Romanian traction and traction on straightened legs. Men, in turn, should pay special attention to the classic version of the movement. But back to the muscles involved in movement. Since you have to keep the sports equipment in the air, the muscles of the arms and forearms will definitely not be left unloaded. In addition, the trapezium, rectus and oblique muscles of the press, calves and inner thighs work. In general, we will repeat that almost all the muscles in your body will receive their share of the load.
Types of deadlifts
In addition to the classic version of the exercise, the following can be distinguished, which are most popular with athletes:
- Deadlift on straightened legs.
- Sumo style barbell row.
- Deadlift.
- Dumbbell deadlift.
- Short deadlift.
- Deadlift in the block.
You can perform all these movements with free weight or in a Smith machine, of course. Except for the last one, where a block trainer is used. The sports equipment can be installed on the ground or in a power frame.
How to properly perform deadlift in the block?
The legs must be positioned slightly wider than the level of the shoulder joints. Make sure that the back is always straight and only natural deflection in the lumbar region is allowed, but not rounding of the back. The gaze must be directed in front of you.
Having set up the simulator, grasp the handle of the block with your hands at the level of the shoulder joints. You can bend your knee joints slightly and keep your arms down. Straighten your shoulders and inhale, begin to unbend. In the upper end position of the trajectory of movement, the knee joints are straightened, and the handle of the simulator is located in the thigh area, or rather in their upper part. After a short pause, return to the starting position.
How to progress your deadlift weight in the block?
At some point, you will feel that the exercise has become very easy to perform and this indicates that it is necessary to increase the weight. Do you remember that constant muscle growth is impossible without weight progression? If the movement is very easy, then add ten kilos every week. As soon as it becomes difficult to work with the new weight, begin to progress the load by 2.5 kilos weekly. Of course, this is quite slow, but it is as effective as possible.
How often do you do the deadlift in the block?
Like the classic version of this movement, the deadlift on the block is very energy intensive. Therefore, do the movement once a week. This will be enough for good progress. Also, if you wish, you can add another deadlift to the training program, but it should be performed with dumbbells.
What to do with deadlift back pain?
If you have back pain. Then the question of the expediency of performing the deadlift is ambiguous. If you perform the movement correctly, then the muscular corset is strengthened, which helps to eliminate pain. However, to do this, you must thoroughly master the technique of movement and use the correct weights.
You can advise to focus on your condition. If back pain appears after each session, then try working with partial amplitude. If the pain is acute, then you should consult a sports doctor.
Check out the deadlift technique in this video:
