Deadlifts with barbell

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Joe Dispenza
@joedispenza
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The barbell deadlift exercise is also known as deadlift, deadlift, traditional deadlift, deadlift, traditional deadlift

Type of Exercise

Barbell deadlifts is a Basic exercise

variants

  • Deadlifts with the barbell in sumo position
  • Deadlifts with a straight-legged barbell

Deadlifts with the barbell: Execution

The starting position sees the athlete in partial squat with the barbell attached to the shins, resting about 23 cm above the ground. The distance between the feet (stride) is very close to the distance between the shoulders. The opening angle of the feet must be about 10 °, but with room for modification based on individual characteristics; generally between 8 and 20 degrees. The arms come down straight out and in contact with the legs. The grip can be supine, prone or mixed (one hand supine and the other prone); the latter confers greater solidity. The shoulder blades are adducted. Knees and hips are bent just enough for the hands to grasp the bar. Before starting to lift the barbell, make sure your back is as close to its position of strength * as possible and your gaze forward to a fixed point. The execution consists in starting at the same time to extend the spine **, hips, knees and to perform a plantar flexion, paying attention to the shoulders which at the start must be a few centimeters ahead of the bar from a lateral view. To lighten the load on the spine, during the movement of the barbell, it must be kept attached to the body thanks to an extension of the shoulder. Pay particular attention not to bring the knees together, which must remain aligned with the feet throughout the movement. * (in case, thanks to particular proportions and joint mobility skills, it is possible to put the back in its exact position of strength, do not read the "action1" and consider the "muscles involved1" "as other important muscles" with function of column stabilizers). ** (Ignore in case the back is already from the start in its position of strength). The final position sees the athlete standing with the knees and hips extended, the back in its position of strength, and shoulder blades adducted.





Muscles involved in the exercise Barbell deadlifts

Group 0

  • Ileocostali
  • Very long of the back
  • Spinal taps
  • Semispinali
  • Inferior posterior dentate
  • Infraspinali
  • Infratrasversari
  • Multiphids
  • Psoas
  • Square of the loins
  • Lower bundles of the trapezius
  • Romboide
  • Splenio
Action
Column extension

Group 1

  • Great buttock
  • Long head of the hamstring
  • Semimembranoso
  • Semitendinosus
  • Ischial head of the great adductor
Action
Hip adduction (reduced)

Group 2



  • Pettycur
  • Short adductor
  • Long adductor
  • Great adductor
  • Gracile
Action
Hip adduction

Group 3


  • Quadriceps femoris
Action
Knee extension

Group 4

  • Gastrocnemius
  • Soleo
  • Peroneus brevis
  • Gracile footbed
  • Posterior Tibialis
  • Long finger flexor
  • Posterior flexor of the big toe
  • Long peroneus
Action
Plantar flexion

Group 5

  • Great dorsal
  • Big round
  • Posterior deltoid
  • Great pectoral
  • Long head of the brachial triceps
Action
Shoulder extension (eccentric phase)
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