Warm Greetings to all my readers.
This time I am here with the continuation of the previous blog. Yes, 'THE DEADLIFT'.
Last time we learned about the few hand and feet position with posture and movement which are beneficial as well as correct form in order to decrease the probability of injury.
So, without further delay lets start with some of the deadlifts which are performed in the gym with good form.Muscles which are involved in deadlift are basically legs and back muscle with shoulder and arm too.To Elaborate the muscle lets see the human anatomy with muscle involved.
As you can see leg and back muscle which are involved are major muscle; Hamstrings(Biceps femoris, Vastus Lateralus), soleus, Adductor Magnus,Gluteus maximus, quadriceps, Rectus femoris erector spinae, Latissimus Dorsi, Teres major.
Some of the muscle which used in the deadlift but not as the major muscle, these are; Trapezius Deltoids, Triceps brachii, flexor's, pectoralis major, Rectus Abdominus, biceps.
These muscle play a role in doing the exercise.
Few are types of DEADLIFTS which are performed in the gymnasium.
1. Romanian Deadlift
This type of deadlift involves more hamstring and glute muscle without placing much pressure of knee joint. This is done by bending the knee. The hand here is positioned on the bar with a measurement just more than the waist with respect to the lifter.
This is done to clear the way for the bar from moving up and down during the whole movement.
As hand may cause hindrance and also make a gap between body and bar. The more bar close to the body the less back hurts. While the feet remain waist measure apart to put more emphasis on the hamstring muscles.
There are times when we use the alternate grip for a better hold to the weight..
2. Sumo Deadlift
This type of Deadlift uses more core, adductor muscles, and quadriceps. Pressure on knees are eliminated as the foot placement is in-line with the knee. We all know that or knee will point where our toes point. Therefore the toes are put at an angle to bar.
In this type, the hands are placed equal to the waist width or slight inwards in order to make the movement smooth and injury free.
Usually, an alternate grip is used as the load is head in sumo deadlift.
As more core is involved, Rectus Abdominus muscle is used to do the work for stabilizing the back muscle and keeping core tight in order to lift the weight.
.
3.Stiff-Leg Deadlift
This is similar to the Romanian deadlift, but in leg stiff-leg deadlift are straight while going down. Knees are kept at a neutral position. The Hamstrings are stretched to its maximum. Weight here used are lighter as compare to sumo and Romanian. As loading excess weight can put pressure on knees and Erector spinae(back).Here Legs and hands are waist width apart with regular hand grip. Head in Neutral for every deadlift. The lifter who is new with this exercise should try to get the weight from the ground in every single repetition. But It is not necessary to touch the ground when you are a beginner as muscles are stiff and can cause less movement. So keeping movement to its maximum stretch can gradually trying to touch can help you master in this deadlift.
So, Here are the three basic yet effective deadlift which is beneficial to the whole body as it involves the majority of muscles. There are several other deadlift variations which you can perform in the gym by using trap bar and dumbbells.
We might discuss them later if my readers what me to write about the other variations which can be performed for hamstring and erector spinae activation.
Next time we'll discuss how breathing during exercise affect the whole movement.
Thank you
This time I am here with the continuation of the previous blog. Yes, 'THE DEADLIFT'.
Last time we learned about the few hand and feet position with posture and movement which are beneficial as well as correct form in order to decrease the probability of injury.
So, without further delay lets start with some of the deadlifts which are performed in the gym with good form.Muscles which are involved in deadlift are basically legs and back muscle with shoulder and arm too.To Elaborate the muscle lets see the human anatomy with muscle involved.
As you can see leg and back muscle which are involved are major muscle; Hamstrings(Biceps femoris, Vastus Lateralus), soleus, Adductor Magnus,Gluteus maximus, quadriceps, Rectus femoris erector spinae, Latissimus Dorsi, Teres major.
Some of the muscle which used in the deadlift but not as the major muscle, these are; Trapezius Deltoids, Triceps brachii, flexor's, pectoralis major, Rectus Abdominus, biceps.
These muscle play a role in doing the exercise.
Few are types of DEADLIFTS which are performed in the gymnasium.
1. Romanian Deadlift
This type of deadlift involves more hamstring and glute muscle without placing much pressure of knee joint. This is done by bending the knee. The hand here is positioned on the bar with a measurement just more than the waist with respect to the lifter.
This is done to clear the way for the bar from moving up and down during the whole movement.
There are times when we use the alternate grip for a better hold to the weight..
2. Sumo Deadlift
This type of Deadlift uses more core, adductor muscles, and quadriceps. Pressure on knees are eliminated as the foot placement is in-line with the knee. We all know that or knee will point where our toes point. Therefore the toes are put at an angle to bar.
In this type, the hands are placed equal to the waist width or slight inwards in order to make the movement smooth and injury free.
Usually, an alternate grip is used as the load is head in sumo deadlift.
As more core is involved, Rectus Abdominus muscle is used to do the work for stabilizing the back muscle and keeping core tight in order to lift the weight.
.
3.Stiff-Leg Deadlift
This is similar to the Romanian deadlift, but in leg stiff-leg deadlift are straight while going down. Knees are kept at a neutral position. The Hamstrings are stretched to its maximum. Weight here used are lighter as compare to sumo and Romanian. As loading excess weight can put pressure on knees and Erector spinae(back).Here Legs and hands are waist width apart with regular hand grip. Head in Neutral for every deadlift. The lifter who is new with this exercise should try to get the weight from the ground in every single repetition. But It is not necessary to touch the ground when you are a beginner as muscles are stiff and can cause less movement. So keeping movement to its maximum stretch can gradually trying to touch can help you master in this deadlift.
We might discuss them later if my readers what me to write about the other variations which can be performed for hamstring and erector spinae activation.
Next time we'll discuss how breathing during exercise affect the whole movement.
Thank you
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