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
The exercise Deadlift is intended to be used as a hypertrophy exercise.
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.
Secondary trained muscles for Deadlift
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!