Options and varieties of deadlift

Dear readers of our pumped-up site, I think you know what it is deadlift. Do you know all the variations of this exercise? – if not, then this article will be useful to you. So “stanukha”... They call her correctly "deadlift" - one of the key exercises not only in fitness and bodybuilding, but primarily in powerlifting. Yes, yes, this seemingly simple movement is one of the famous three main competitive exercises for strength lifters. This is what we will now talk about in more detail.

As you know, the deadlift is one of the heaviest basic exercises, often performed with super-huge weights - commensurate with the athlete’s body weight - and for professional athletes, two, three or more times higher. Champion powerlifters deadlift over 300 kilograms! And why? – yes, because it is in this exercise that perhaps the most powerful and voluminous muscles of the human body are involved:

  1. The long back muscles are one of our strongest muscles,
  2. Leg muscles, in particular their biceps,
  3. The trapezius muscles of the back also take part in the movement.
  4. Well, as well as the shoulders (biceps of the arms) and hands - they also bear a serious load.

We've sorted out the muscles, but what kind of exercises does this have? variations? What types of deadlifts are used by athletes for everyday training? Let's try to answer this question...

Basic deadlift variations:

  1. Well, first of all, this is a classic deadlift with slightly bent legs. With this type of movement, most of the load is received by the back muscles, and the muscles of the lower extremities are practically not involved.
  2. The second variation is a deadlift on straight legs. With this execution of the movement, the flexors of the lower extremities - the biceps of the legs - receive a very large load.

Although there are also other types and variations of stanukha depending on the projectile used, as well as the technique and manner of execution:

Other deadlift variations:

Used projectile:

Technique:

Projectile grip:
I) With a barbell, 1. Correct, in its purest form 1. Classic weightlifter grip
II) With dumbbells, 2. Using cheating tools:
  1. From the swing,
  2. With a jerk,
  3. Using inertial movement.
 2. Different grip (one hand - grab, the other - grab)
III) With weights,
IV) On a block or appropriate machine,
V) With a foot expander or shock absorber,

Well, well, let's summarize: now we know all the possible variations and varieties deadlift, we know how useful this exercise is. And about how to perform it technically correctly, as well as safety rules, nuances of execution, little secrets of champions and other wisdom, read here.

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Dr. William Whitbourne

Dr. William Whitbourne