MACHINE DRIVE ON DIRECT LEGS
Heavy steel on straight legs is a basic exercise in bodybuilding and fitness. Like other variations of dead weight, this exercise involves, to one degree or another, practically all the muscles of the human body, but the main load falls on the muscles of the spinal straighteners, the biceps of the thigh and the buttocks.
Deadlift on straight legs increases the mass of the legs and buttocks, tightens the buttocks, and also strengthens the lower back and muscles surrounding the spine.
Despite the name, this type of deadlift is performed on the legs with slightly bent knees. Holding your legs fully extended at the lower point of the movement, you risk overloading the lower back, which is fraught with injury, and overload your knee joints.
To perform deadlifts on straight legs, you will need a certain level of stretching. Therefore, if you have problems with this, take some time to stretch the muscles, and only then proceed to mastering the technique of performing the exercise.
Performing deadlifts contributes to the development of power qualities needed in many sports, but it is especially important to include this exercise in the complex of athletes involved in athletics, jogging, jumping and other sports.
Technique for deadlifts
Provided safe execution, deadlift on straight legs is one of the main exercises in the arsenal of the athlete. But in order for injuries to get around you, it is important that you learn the correct technique for doing the exercise. Sand it, working with small weights, and only having mastered, begin to gradually increase the weight of the bar.
The correct exercise technique:
1. Place your legs slightly wider than the shoulders, and your feet are under the fingerboard. Put the pelvis back, slightly bend your knees and grasp the bar with a grip on top, so that the legs are between your hands. Without arching your back, lift the barbell and stand straight. Holding the barbell on straightened arms, straighten your chest, move your shoulders back and slightly bend your lower back. This is the starting position.
2. Inhale, hold your breath and, while pulling the pelvis back, gently bend over. The neck should move along the legs in a vertical plane. Touching the pancakes on the floor, immediately start moving upwards to the starting position. Just overcome the most difficult part of the path, make an exhalation.
3. After a short pause, perform the following repetition.
It is important:
The bar should move in a strictly vertical plane, near the surface of the legs. The mistake will be to glide over their surface, as happens in the Romanian rise.
Keep a slight backbeat, do not round your back and do not slouch your shoulders during the exercise, violation of these rules is fraught with injuries. For the same reason, do not strain your abdominals.
While doing the exercise, look straight ahead, if you look at the floor at the lowest point of the movement, you will round your back, and this is fraught with injury.
Keep your legs slightly bent at the knees throughout the movement.
Place your feet at the same distance from the neck, otherwise you will break the symmetry of movement, and this is fraught with injury.
There are several types of exercises:
Classic version of deadlift
Deadlift in sumo style
Stalled traction with partial amplitude
Working muscles when performing deadlifts on straight legs
the latissimus dorsi
It is important
Before performing any type of deadlift, consult with a sports doctor about this.