Deadlifts with barbell

Edited by Dr. Massimo Bonazzelli

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 straight-legged barbell

Deadlifts with 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 (step) is very close to the distance between the shoulders. opening of the feet must be about 10 °, but with room for modification based on individual characteristics; generally between 8 and 20 degrees. The arms descend straight outwards and in contact with the legs. The grip can be supine, prone or mixed (one hand supine and the other prone); the latter gives greater solidity. The shoulder blades are adducted. Knees and hips are bent just enough to allow the hands to grasp the bar. Before starting to lift the bar, make sure your back is as close to his as possible position of strength * and looking forward towards a fixed point. The execution consists in simultaneously starting to extend the spine **, hips, knees and to perform a plantar flexion, paying attention to the shoulders which must be a few centimeters at the start forward of the bar from a lateral view. To lighten the load on the spine, during the movement of the bar, it must be kept attached to the body thanks to a shoulder extension. 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 qualities, 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 stabilizers of the spine). ** (Ignore in case the back is already in its position of strength from the start). The final position sees the athlete standing with knees and hips extended, back in his position of strength and shoulder blades adducted .

Muscles involved in the exercise Deadlifts with the barbell

Group 0

• Ileocostals
• Very long back
• Spinal taps
• Semispinal
• Inferior posterior dentate
• Infraspinal
• Infratrasversaries
• Multiphids
• Psoas
• Square of the loins
• Lower bundles of the trapezius
• Rhomboid
• Splenius

Action
Column extension

Group 1

• Gluteus maximus
• Long head of the hamstring
• Semimembranous
• Semitendinosus
• Ischial head of the great adductor

Action
Hip adduction (reduced)

Group 2

• Pettineo
• Short adductor
• Long adductor
• Great adductor
• Gracile

Action
Hip adduction

Group 3

• Quadriceps femoris

Action
Knee extension

Group 4

• Gastrocnemius
• Soleus
• 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)

Function of the stabilizing muscles: Stability of the spine, shoulder blades, elbow, handle, hip, knee, ankle and foot

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