Conventional Deadlift with a barbell
The conventional deadlift, also known as the classic deadlift, is a fundamental exercise that strengthens the back, glutes, and legs. When performed with proper technique, it offers significant benefits but requires precise execution to avoid back injuries. Especially advanced athletes can lift heavy weights with this exercise. Variants such as the dumbbell deadlift or using a Smith machine are suitable for beginners.
Necessary equipment
Conventional Deadlift with a barbell - the correct execution
- Start in hip-width stance
- Screw your feet into the floor so that your knees face outward
- Keep the shoulder blades down at the back (retraction, depression)
- Bend your hips with maximum tension in torso and buttocks
- Grab the barbell at least shoulder-width apart
- Distribute your body weight over the whole foot
- Lean back a little so that your shins are as vertical as possible.
- Build up maximum tension in torso, back of legs and buttocks
- Extend your legs and hips at the same time and lift the barbell upwards.
- The spine remains upright
- When legs and hips are maximally extended, lower the barbell back to the floor in the same way.
- The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates
Which muscles are trained by Deadlift?
Primary trained muscles for Deadlift
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Secondary trained muscles for Deadlift
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
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