Deadlift
The Kreuzheben (English dead lift = "lifting a static weight (engl. Dead lift)") is a power exercise in which a lying on the ground weight will be lifted from a crouched, stable position. In addition to the squat and bench press, it is a sub-discipline of powerlifting and the last of the three exercises in a competition.
The deadlift trains the entire body, but primarily the grip strength, the back extensors, the gluteus maximus , the thighs and the soleus . Since various other muscle groups are also used for stabilization work, especially the upper back area, the deadlift is also known as a full-body exercise or basic exercise .
As with the bench press , the deadlift also has individual competitions. Tournaments with a combination of bench press and deadlift, so-called push & pull competitions , are also enjoying some popularity . Two variants of the deadlift are used in competition - the classic variant and the sumo deadlift.
Muscles involved
- Biceps femoris muscle
- Quadriceps femoris muscle
- Gluteus maximus muscle
- Erector spinae muscle
- Adductor magnus muscle
- Semitendinosus muscle
- Semimembranosus muscle
- Triceps surae muscle
- Trapezius muscle
- Latissimus dorsi
execution
Classic variant
In the starting position, the barbell lies on the floor in front of the athlete's feet. The distance from the bottom of the bar to the ground is usually 21 cm during competition.
The athlete stands hip to shoulder width apart in front of the bar and embraces it with outstretched arms. The shins should be as vertical as possible, depending on the athlete's proportions. Sitting in this lower position for long periods of time should be avoided as this will lose tension in the trunk. The legs and upper body are bent and then stretched at the same time as the weight is pulled up. The dumbbell should be pulled up as close to the body as possible, with a slight tendency to the back. Care should be taken to inhale deeply before lifting and to consciously contract the abdominal muscles in order to build up intrathoracic and intraabdominal pressure, which serve to stabilize the spine. It is particularly important that the back remains straight throughout the exercise. The tension must always be maintained, the tendency is towards the hollow back through conscious tension of the lower back muscles. A hunched back must be avoided at all costs. The shoulders should be pulled back in the last third of the movement, if possible, and the knees should be pushed through during training, but not "hit through".
The type of grip is not named here. As a rule, you hold the bar in the overhand grip, but when you can no longer hold the bar in the overhand grip, you use the so-called "cross handle". So you grasp with one hand in the overhand grip and the other in the underhand grip . This “cross grip” prevents the dumbbell from rolling out when lifting.
The deadlift is often said to be harmful to the back. However, this is wrong because the deadlift strengthens the muscles of the back and thus prevents back problems. The formation of a light hollow back, similar to that when people walk upright, is essential. Otherwise, lifting heavy weights or doing many repetitions over time can injure the lower part of the spine. The herniated disc or the breaking of the spinous processes should be mentioned here in particular .
Sumo variant
The sumo variant requires an extremely wide stance and therefore great hip mobility. The distance between the feet is almost as wide as the inside dimension of the barbell between the discs. The bar is gripped about shoulder width between the legs and also pulled up with a cross grip until the legs are almost fully pushed in and the upper body is straightened. This variant is particularly suitable for athletes with unfavorable proportions. In this embodiment, the hip muscles are stressed.
Romanian deadlift
In the variant of the Romanian deadlift, the athlete begins standing stretched out and holds the barbell as in the end position of the classic variant. He then lowers the barbell without bending his back. The knees are only slightly bent.
Romanian deadlift, final position
Romanian deadlift, starting position
The variant of the Romanian deadlift goes back to the Romanian weightlifter Nicu Vlad . He was invited to a weightlifting seminar by Jim Schmitz, an American trainer in 1990, and demonstrated the variant as a strengthening exercise for transferring / pushing in Olympic weightlifting . The previously nameless exercise was then known as the Romanian Deadlift in honor of Vlad .
World records
The world record in deadlifts without the use of pulling aids, belts and deadlift suits is 426 kg, held by Konstantīns Konstantinovs.
The world record in belted deadlifts but without pulling aids and deadlift suit is 461 kg, set by Benedikt Magnússon.
The world record in deadlifts with pulling aids, belt and deadlift suit is 501 kg (1104.52 lb), set by the actor and strongman Hafþór Júlíus Björnsson on May 2, 2020. He outbid Eddi Hall's performance by 1 kg (2 , 21 lb). Since the record did not take place under competition conditions due to the corona pandemic, it is controversial among the fans despite the presence of an official judge.
The world record for women with equipment according to the IPF standard is 270.5 kg, set by Olga Gemaletdinova.
The world record in the tire deadlift according to the Strongman rules, in which tires are used instead of weight plates and lifting straps are allowed, is 524 kg, achieved by Žydrūnas Savickas during the Arnold Strongman Classic 2014 .
The world record in one-handed deadlift is 330 kg, held by Hermann Görner .
Web links
Individual evidence
- ^ Conor Heffernan: Who Created the Romanian Deadlift? January 12, 2016, Retrieved April 5, 2020 (American English).
- ↑ Leah Asmelash, CNN: Hafthor Bjornsson, 'Game of Thrones' star, sets a new record by deadlifting 1,104 pounds. CNN, May 2, 2020, accessed April 5, 2020 .
- ^ Records - International Powerlifting Federation IPF. In: www.powerlifting-ipf.com. Retrieved November 29, 2016 .
- ^ Tristan Thornburgh, Social Media Staff: "Zydrunas Savickas Breaks the World Record by Deadlifting 1,155 pounds" , "bleacher report", accessed March 25, 2014.
