Deadlifts with barbell 🆙

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.