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Deadlifts are a really good exercise for women too. You do not believe? Its systematic performance will strengthen as many as three muscle groups: the muscles of the back, buttocks and thighs. Apart from the aesthetic values ​​(beautiful back, buttocks, thighs), the deadlift is recommended for both women working in front of the computer (strengthening the correct body posture) and the more active (developing the habit of correct lifting). How do I properly perform a deadlift?

Deadliftis the systematic lifting and lowering of weights / barbells. This does not mean, however, that this exercise is tantamount to lifting a load over the head, i.e. tearing. On the contrary. There are several ways to perform deadlifts, but all of them have the bar below hip height.

Women's deadlift: types

Deadlift is a technical exercise - this means that if you want to achieve results, you must do it carefully, paying particular attention to the proper functioning of the muscles. Additionally, it is worth remembering that improperly performed exercise may lead to injury. By exercising correctly and gradually increasing the load, the risk of back injury (the most common deadlift injury) can be minimized.

Watch the video how to properly deadlift

There are several ways to execute the deadlift:

  • classic (legs hip-width apart, bent, lifting the bar from the floor while straightening the legs),
  • sumo (legs wide apart, arms inside their brackets),
  • from the supports (the barbell is placed on the supports, which shortens the length of the movement),
  • on straight legs (the barbell is not placed on the ground, the exercise is performed thanks to the straight back inclination),
  • Romanian (performed with straight legs, but the barbell is carried as close to the body as possible).

The most common type of deadlift is the classic.

Important

Straight-legged deadlifts can be performed not only with a barbell, but also with dumbbells or water bottles.

Women's deadlift: how to exercise?

Classic deadlift is an exercise that effectively develops the muscles of the back, buttocks and thighs, additionally causing a rapid increase in strength. Ladies, after a dozen or so training sessions, are able to lift weights of 20-30 kg. Notit does not mean that a woman who trains classic deadlifts will look like a bodybuilder.

The deadlift will sculpt the body, but it is the exercising person who adjusts the changes in the figure by choosing the right load and the length and frequency of training.

When training deadlifts, start with light loads: 2-3 kilograms. As the strength increases, increase the load to 10 kg. If you feel that your possibilities are even greater, preferably under the supervision of a trainer, add more weights to the bar.

How do I perform a Classic Deadlift?

1. Put the barbell on the floor and walk towards it. Place your feet shoulder-width apart on the floor.

2. Bend your knees and lower your hips down (remember about your tense chest and tensed abdomen), then grab the bar with an overgrip, slightly wider than your knees - your arms are still straight.

3. Take a breath, look straight ahead and slightly upwards, keep the natural curve of your back and slowly straighten your legs (when your legs are straight, the bar should be at knee level).

4. Hold your body straight for a moment and take a deep breath.

5. Slowly, maintaining full control of your body, especially your back muscles, lower the bar down and put it down.

Despite the enormous advantages of classical deadlifts, women are especially recommended for deadlifts on straight legs, which, in addition to the arm muscles, also engage the legs and buttocks to work, strengthening and shaping them.

Straight-legged deadlift

Straight-legged deadlift differs from classic deadlifts in terms of range of motion. While standing on straight legs, but not blocked in the knee joints, hold the load with the overgrip. Our hands are relaxed. The whole exercise is to tilt your body while extending your back. The weights are not put down on the ground, we hold them in our hands throughout the exercise, but with deadlifts on the straightened legs, it is not the hands that work the most, but the buttock muscles. Why? Because in this exercise, the most important thing is to move your hips and tighten your buttocks while extending. Additionally, by training this type of deadlift with lower weights (one kilogram per hand), we do not risk getting athletic, but we train the muscles of the legs and buttocks perfectly.

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Category:

Anatomy