Deadlifts for girls: benefits and harms, technique. How to do deadlifts correctly for women

Some girls, in pursuit of an ideal body, train mainly only the most obvious and noticeable parts of the body - the butt and legs. Meanwhile, deadlifts are extremely useful for girls, although they mostly pump up the back muscles. For the health of the whole organism and a proportionally developed body, you should not miss a single muscle group. Moreover, a trained back gives girls grace; no one forces you to sway to the size of a closet. Girls can do it if they want deadlift You can change the technique a little - then this exercise will also pump up the gluteal muscles.

All types of deadlifts work more than just your back, just like any other free weight exercise. Deadlifting has an extremely positive effect on the leg muscles - pay attention to how girls perform deadlifts with a barbell, and how their hips are tensed. However, not everyone can do this exercise. If you have had a back injury or have any medical condition, consult a trainer or doctor. For girls with a sore spine, deadlifting will not bring any benefit, but will most likely cause harm. Will have to replace this effective exercise to more gentle options.

Classic deadlift

Classic deadlift is one of the most common variations of the exercise. To be able to do a deadlift correctly, girls need to first strengthen the muscles of their legs and back. If you haven't already done this, introduce squats with your own weight or with weights, pull-ups and lunges into your training program. When you feel ready, start performing deadlifts for girls using this technique:

The back should be completely straight, the lower back arched throughout the exercise.
Don't pull the barbell towards you with your hands, they should just hold it. The legs and back will do all the work.
As you rise up with the barbell, make sure your shoulder blades come together and your chest sticks out forward.
Raise the barbell in a vertical line, letting it pass as close to your hips as possible.
Never round your back, as this can lead to injury. Tighten your abs and watch your shoulder blades.

This exercise is also called the Romanian deadlift and it will certainly appeal to many girls. The Romanian deadlift perfectly works the muscles of the buttocks and thighs, while, like any deadlift, it pumps up the back. To do deadlifts correctly, girls will have to prepare thoroughly. Depending on the trainer’s recommendations, introduce hyperextension into the program or pump your legs on simulators. Only when the muscles are ready for a more serious load, move on to the Romanian deadlift for girls:

Make sure your hands are slightly wider than shoulder-width apart.
The back should be straight, the shoulder blades touching each other.
Lean forward, pushing your buttocks back.
If the stretch is not sufficient, bend your legs slightly.
Lower the barbell below your knees and rise up - you don't need to put it all the way down.
Move smoothly, feel the muscles working.

On paper, the technique looks quite simple, but in order for girls to do deadlifts, they will have to sweat and prepare thoroughly. Always focus on how tense your muscles are. If you do the exercise in jerks, you won't get half the benefit, and you'll probably end up with a sprain.

The benefits of deadlifts for girls can hardly be overestimated. It develops strength, strengthens the extensors of the spine and improves the muscles of the legs and buttocks, giving them a sexy shape. The exercise is difficult and technically difficult - do it well before performing it.

There are four main variations of the deadlift, varying degrees involving certain muscle groups in the work. Incorporate into your leg workout the type that suits you. Avoid deadlifting more than once a week so that your muscles, joints, ligaments and nervous system managed to recover.

Varieties of deadlifts for girls

Classic deadlift

This version of the exercise works the entire muscle mass of the legs, buttocks, spinal extensor muscles and trapezius muscles. Classic deadlift increases strength and strength endurance, improves coordination.

But it does not provide a noticeable increase in muscle volume in the priority areas for girls - the buttocks and biceps of the thighs work here in a short amplitude. But if you need strength that will be useful in other exercises, the deadlift is the main assistant.

Execution technique

Stand next to a barbell lying on the floor so that your feet are located under the bar and the bar itself almost touches your ankle. Feet are hip-width apart, toes slightly turned to the sides. Leaning toward the bar, grab the bar with a wide grip. To keep your back straight, bend your knees as you lean into the bar.

Lift the bar off the floor and straighten up. Extension of the knees and body occurs synchronously, the gaze is always directed forward. After pausing for a second top point, slowly lower the barbell to the floor and repeat the movement.

Sumo style deadlift

The exercise works the gluteal and adductor muscles, forming a sexy leg line. For girls who complain about too much “gap” between their thighs, sumo-style deadlifts will help correct this flaw.

Additionally, the back extensor muscles are included in the work, but in this version they receive less load than in the classic deadlift due to the lower position of the pelvis and less tilt of the torso.

Execution technique

Place your legs wider than in a classic deadlift - so much so that at the lowest point your shins are perpendicular to the floor. Spread your socks to the sides by 45-60º. Sit down to the bar, keeping your back straight and your pelvis moving back; grab the bar with a medium grip.

Lift the barbell by contracting gluteal muscles Oh. At the lowest point, feel the muscles stretch inner surface hips To more actively involve both the adductors and buttocks in the work, pull from the “hole” - do deadlifts while standing on a platform or special plinths. This will increase the range of motion.

Romanian deadlift for girls

The straight-legged deadlift, also known as the Romanian deadlift, is a basic exercise for developing the hamstrings, which create a seductive contour of the legs. The exercise also works the gluteal muscles and spinal extensors.

You can perform Romanian deadlifts with both a barbell and dumbbells. The first option allows you to take more weight, but the second provides a more natural trajectory of movement, and is therefore suitable for beginners.

Execution technique

Remove the barbell or dumbbells from the racks. Straighten your back and slightly bend your lower back. Feet shoulder-width apart or slightly narrower. Move your pelvis back, maintaining a arch in your lower back. The legs in this movement are conditionally straight - only a slight natural bend in the knee is allowed, which will increase the range of motion and help keep the back straight.

When lowered, the barbell (or dumbbell) slides along the legs. At the bottom, feel the muscles in the back of your thighs stretch. When lifting the projectile, do not pull it with your back - straighten your body using the force of your gluteal muscles. Additionally, strain them at the top point to feel a burning sensation in the muscles.

Single leg deadlift

This deadlift variation works the gluteal and hamstring muscles, improves coordination, and strengthens stabilizer muscles and ankle ligaments. Due to the need to maintain balance, the gluteus medius muscle is included in the work, forming top part buttocks

You can perform the exercise with a barbell or dumbbells. The second option is more natural and safer for the back, although it is easier to maintain balance with a barbell. Beginners are recommended to master this exercise without weights or in a crossover.

Execution technique

Take dumbbells or a barbell in your hands, stand straight, bend your back slightly at the lower back. Lean your body forward, keeping your back straight. At the same time, the working leg is slightly bent at the knee, and the second one is lifted off the floor and pulled back as the body is lowered.

You can increase the load by putting weights on your legs - this will work for both the supporting leg and the “passive” leg. Balancing with weights is more difficult, and this is a plus for working on coordination.

Training program for girls using deadlifts

Choose a set of exercises that suits your goals and do it once a week. At the end, you can add exercises for the abdominal muscles.

Option I: emphasis on the buttocks and hamstrings

Romanian deadlift, 4x10-12
Leg bending in a lying machine, 4x12-15
Hyperextension, 4x15-20

Option II: emphasis on the buttocks and inner thighs

Sumo style deadlift, 4x8-10
Leg press with wide stance, 4x8-10
, 4x10-12
Leg abduction in the simulator, 4x15-20
Stretching

Option III: correction of the shape of the buttocks

Bulgarian split squats with barbell, 4x8-10
Single leg deadlift with dumbbells, 4x10
Taking the leg back in a crossover, 4x15-20
Leg extensions in the simulator, 4x15-20
Squats without weights with elastic bands on the knees, 3x20

Mistakes in performing deadlifts

hunched back

This mistake could cost you your health. If you lift heavy weights with your back bent, you risk getting intervertebral hernia, stretching of connective tissues and dislocations of the vertebrae.

To eliminate this flaw, adequately select the working weight. Remember: muscles will not grow faster if you set strength records at the cost of a damaged spine. Start with minimal weights and gradually work your way up to a weight that allows you to perform 10-12 reps with perfect form.

Strengthen your back extensors by performing hyperextension and exercise therapy exercises - this will improve your results in deadlifts and protect your spine from injury.

Body leaning back at the top

In a similar way, powerlifters at competitions show judges that they have lifted the weight to the end - they lean their body back, pushing their pelvis forward. This habit was also adopted by ordinary gym goers, especially girls - with this technique, the buttocks contract more strongly.

But in addition to the buttocks, the lumbar region spine. This is fraught with pinched nerves, compression fractures of the vertebrae, and stiffening of the back muscles.

Carefully monitor the position of the body, avoiding excessive leaning back. For peak contraction in the buttocks, use safer exercises - glute bridge, reverse hyperextension, leg abductions.

Different grip

When one hand holds the bar with an overhand grip and the other with an underhand grip, you can lift more weight. But by using this technique constantly, you put the shoulder joints and biceps ligaments at risk by putting too much strain on them.

For girls with weak hands and small palms, it is better to use weightlifting straps instead of a different grip. Buy them at a sporting goods store or make your own.

Common Questions

Does deadlifting really ruin a woman's figure?

When working with heavy weights (2/3 of your weight or more) - yes. To keep the body in a stable position, the muscles are put into action, and serious load leads to their growth. A strong weightlifting belt will help maintain proportions and at the same time protect the spine.

What should you do if you don’t feel the hamstrings, but only the buttocks, while performing the Romanian deadlift?

The reason may be severe lordosis in the lower back - because of this, the buttocks take the lion's share of the load. Try standing with your toes on a slight elevation (for example, barbell plates) - this will increase the range of motion and the hamstrings will stretch more.

Is there any point in doing deadlifts at home if you only have light dumbbells?

Even with light weights you can create training stress on your muscles. Give preference to more complex options - for example, on one leg. Combine deadlifts in supersets with other exercises - lunges, glute bridges, hyperextensions. Girls, especially beginners, do not need the same heavy weights as men, so home equipment is sometimes quite enough.

Style Summary

Select suitable option deadlift, focusing on your goals, priority and lagging muscle groups, health status and training experience. Do not rush to increase working weights - muscle growth does not depend on the number on the plate, but on how you feel your muscles working. Improve your technique and take care of your health.

Today, more and more often, girls who have just come to the gym and are beginning to gradually master the technique of performing each exercise are wondering: What is the difference between the classic deadlift and the Romanian one? Today I decided to devote an entire article to this topic and finally find out difference between the Romanian deadlift and the classic deadlift, and first you need to understand these two definitions. So what is it Romanian deadlift, and what is it classic deadlift?

Differences between the Romanian deadlift and the classical one

Classic deadlift performed by lowering the pelvis as low as possible to the floor line, with the bar lowering to the very floor with each repetition.

In the classic version of the deadlift, the barbell must be lifted off the floor with a completely straight back.

Direction of movement: from bottom to top.

Romanian deadlift performed on straight legs or slightly bent knees, with a straight back; when performing it, the bar (barbell, dumbbells) is lowered to the middle of the shin.

Direction of movement: from top to bottom.

Now you know, What is the difference between the classic deadlift and the Romanian one? purely visually, and now let's move on to the differences in the technique of execution and the work of muscle groups.

Classic deadlift It is more popular among men, and there is a logical explanation for this. When performing a classic deadlift, all the muscles of the legs and back are used; the weights chosen here are very large, since the exercise is aimed exclusively at increasing muscle mass and developing the strength of the leg muscles. A Romanian deadlift- this is a lightweight version of the classic deadlift, so girls like to do this exercise more. gym(although men also have their fans). But it's not just about more easy version performance, but also in the muscles that are involved in this exercise. Romanian deadlift puts emphasis on the buttocks and biceps of the thigh, the back in this exercise is minimally involved (with the correct technique, of course), whereas in the classics, constantly returning the barbell to the floor greatly overloads the lower back, which makes this exercise dangerous for injury.

Therefore, if your goal is to increase the muscle mass of the buttocks and thighs, tighten and tone the adductor muscles of the thigh, create a spherical shape for the buttocks, visually separate the buttocks from the biceps of the thigh, then Romanian deadlift for you.

Technique for performing classic deadlifts

Initial position:

The barbell is on the floor, the hands have an average grip, the back is straight, the legs are slightly bent at the knees and are as close as possible to the barbell.

Performing the exercise:

When lifting the barbell, the body straightens and the legs are fully extended. At the top point, the body does not go back; it is important to leave the body straight, slightly tilted forward, without bending in the lower back.

Technique for performing the Romanian deadlift

Initial position:

Feet shoulder-width apart, toes pointing forward, knees slightly bent. The back is straight.

Performing the exercise:

The bar with your working weight is as close as possible to the shin, we clasp the bar with our hands with a medium grip and begin to lower the body with a straight back, while moving the pelvis as far back as possible and feeling the tension in the buttocks and the stretch in the hamstrings. The knees remain in the same slightly bent position as at the beginning of the exercise, do not do a squat! The main thing here is to move your pelvis back, but not to lower it down, as with a classic deadlift. At the bottom point of the exercise, do not round your back and then again smoothly, without sudden movements, rise up, straightening your body.

So let's summarize everything we learned today about Romanian deadlift and classic deadlift.

The most important differences between the Romanian deadlift and the classical one- This:

Trajectory of movement

Based on the above, we can conclude that classic deadlift More suitable for men or women who want to develop leg muscle strength and build muscle mass. A Romanian deadlift Suitable for those who want to create a beautiful buttock shape and sculpted thigh biceps. This option is suitable for all girls without exception. Now you're aware What is the difference between the Romanian deadlift and the classical one?, and you can safely choose the deadlift option that suits you personally, taking into account your goals.

If you have any questions about this topic, ask me in the comments or send me an email.

Your coach, Janelia Skripnik, was with you!

Greetings, dear readers and, in particular, female readers! For girls, today's article will be doubly useful!

It so happened that basic exercises Most gym visitors associate it with large muscle mass and strength sports. What if I told you that they are also useful for the weaker sex!

Even the heaviest of the compound movements (the deadlift) can serve as a good tool in building slim figure. Let's find out why deadlifts are so useful for girls.

To explain it in a very primitive way, deadlift is lifting a load from the ground. A movement that is often found in everyday life.

To explain it more scientifically, the deadlift is a combination of two movements: extension in the knee and hip joints. And the heavy barbell you hold in your hands prevents this extension.

The exercise in question has long been ingrained in the training regimens of athletes in many sports. Yes, yes, its application goes far beyond fitness and bodybuilding.

Deadlifting in different sports

Even in the program of the great strongman and bodybuilder Evgeniy Sandov, there were exercises reminiscent of the current deadlift. And this was more than 100 years ago!

And subsequently, many circus strongmen included lifting the barbell from the floor, both in their training and in the performance program.

Deadlifting gained worldwide popularity after the advent of weightlifting. Since then, it has been actively used in the training practice of athletes in almost all strength sports (powerlifting, weightlifting and even luge). This exercise has not gone unnoticed in CrossFit.

What muscles work

Since the main movement occurs in the hip joint, the gluteal and hamstring muscles receive the main load.

In the classic version of the deadlift, in addition to the hip joint, the knee joint also bends. The movement resembles a half squat. Therefore, you can’t do without working the quadriceps.

The back extensor muscles work in a static mode, that is, they do not change their length throughout the entire exercise.

But, I remember, I said that the deadlift affects almost the entire body. And indeed it is! To hold the barbell in your hands, you need to tense the muscles of your forearms. And to stabilize the shoulder girdle, the rhomboid and trapezius muscles are included in the work. You see, deadlifting will not let you relax!

Advantages and disadvantages

This exercise is not ideal and has its drawbacks. But most of them are associated with the inability to do it correctly or the desire to lift heavy weights.

Let's start with the shortcomings. So:

Places high demands on performance technique and the musculoskeletal system. Therefore, I do not advise completely inexperienced beginners and fragile girls to start with this exercise. First you have to strengthen your muscles through simple movements.
Deadlifting is difficult to do at home, because the best weight for it is a barbell.

That's probably all. And now about the benefits.

Why do deadlifts

The load is on almost the entire body. Imagine using 75% of the muscles in your body. During the period of weight gain, such a “global” effect will contribute to the release of anabolic hormones and, therefore, muscle growth. Girls shouldn't be afraid of this! After all, you will not get a pumped-up body, but a good one. physical fitness(especially legs and buttocks). And during the period of weight loss, exercise will allow you to burn more calories.
Deadlifting with light weights will strengthen the lower back and the entire muscular corset of the spine (if done correctly!). And this will have a positive impact on Everyday life. For example, when lifting any heavy objects in everyday life.
This exercise teaches you to feel your back muscles and keep your lower back straight.
Various types of deadlifts, for example Romanian, make it possible to specifically work the back of the thigh and buttocks. And single leg rows work the gluteus medius and minimus.

As you can see, there are more than enough reasons to include deadlifts in your workouts. The main thing is to master the correct technique.

Contraindications

Not everyone can do the deadlift. In some cases, even with the correct technique, an exercise can be harmful!

Who is at risk?

People with hernias intervertebral discs and lower back pain. In sports, there are common cases where athletes train even despite this illness. But we are for health!
In addition to intervertebral hernias, there are hernias abdominal wall– organs are pressed through the layer of abdominal muscles.
Those who have diastasis - stretching of the fibers of the white line of the abdomen. The one that connects two vertical rows of abs. Often occurs in women after pregnancy.
People with cardiovascular diseases.
People with poor posture.

The main reasons for contraindications are that:

The back muscles work in a static mode. The load from them is transferred to intervertebral discs squeezing them. Spine healthy person tolerates such a load well. What can't be said about an unhealthy back?
When performing barbell lifts, you need to retract and tense your abdominal muscles. And this leads to an increase in intra-abdominal pressure, which increases arterial pressure. This is normal for strength exercises, but it is dangerous for the above categories of people

Safety regulations

To protect yourself from possible negative consequences, you need to approach your training wisely!

What is the danger?

The load on the bone apparatus is distributed evenly when the back maintains a natural deflection, the shoulders are straightened, and the stomach is slightly retracted and tense. If at least one of the criteria is not met, then the equipment collapses, and the risk of injury increases in geometric progression from repetition to repetition!

Violation of execution technique

How to track technical violations? It's easy to notice. The main “jamb” is a hunched back. Sometimes people bend almost into an arc. The reason for this disorder is too much weight or weakness of the muscle corset.

To learn the correct technique, film yourself from the side. Or ask an experienced athlete, or even better, a coach, to look at your technique.

Warming up is required

Never forget about warming up! It is the key to your sporting longevity. Moreover, it does not require much time. Usually 5-10 minutes are enough to “warm up” the ligaments and joints and prepare the muscles for training. This part of the warm-up is called general. The best option would be to perform a short cardio session and swing movements with your arms and legs.

This is followed by a special warm-up. I think you are familiar with her too. It consists of performing several warm-up approaches in the exercise that you are going to do.

Equipment

Sneakers with hard soles are best for footwear.

The requirements for other elements of clothing are simple - they should not restrict movement and allow the skin to breathe.

Many athletes use a weightlifting belt worn around the waist. Its main task is to maintain intra-abdominal pressure. And as you remember, it is this that helps keep your lower back straight.

I advise you to use the belt only in working approaches. In other cases, try to keep your lower back straight on your own.

Another important element equipment - wrist straps. They are used when grip strength is not enough to hold the weight in your hands. Another reason for their use may be fatigue of the forearm muscles due to previous exercises.

Sometimes both coaches and experienced athletes suggest using a different grip instead of belts. That is, grab the barbell with one palm away from you and the other towards you. But this option can lead to injury. shoulder joint and imbalance in the development of the muscles of the back and arms!

Technique and types

Exercise in classic look girls are unlikely to like it. After all, you need pumped buttocks and a thin waist.

Which deadlift is best for girls?

Since you need elastic buttocks and toned hips, then the emphasis should be on training them. The straight leg deadlift, also called the Romanian deadlift, will help us with this. The essence of the exercise is that the main movement occurs in the hip joint, which is extended by the gluteal muscles.

Romanian:

The correct deadlift technique corresponds to slightly bent knees and a straight back. Which should remain so throughout the entire exercise. Moreover, you should strive not to lean forward, but to move your butt back. As if you want to rest your buttocks against an imaginary wall behind you. Hands with weights should be directed vertically downwards. You should lower yourself until you feel a slight stretch on the back of your thigh.

On one leg:

It is another effective “female” exercise. Which, for some reason, is not popular. But in vain! After all, it uses not only the gluteus maximus muscle, but also its smaller neighbors - the gluteus medius and minimus.

In the starting position, step one leg back. And leave it in this position throughout the entire exercise. The rest of the technique resembles straight-legged deadlifts. And to better understand how to do this type of deadlift, watch the video (https://www.youtube.com/watch?time_continue=37&v=vTL6fT93RMQ)!

Sumo:

In the starting position, you need to stand with your feet apart much wider than your shoulders and your toes turned out. You can use a barbell, dumbbells or a Smith machine as weights. By the way, this also applies to other exercises! Grab the bar with an overhand grip (palms facing you) at shoulder width or slightly narrower than shoulder width. The forward tilt of the torso should be slight, since the lion's share of the movement is the extension of the legs.

Deadlift from floor to knees on a stand:

It is performed only using the leg muscles. The stand is used to increase the depth of the squat. Squat down as far as flexibility allows. Then stand up using only leg extension and bring the barbell to knee level. Then return to the starting position.

Training program for girls

The deadlift can be included in your workout routine on the day you train your back or legs. The best option– put the exercise first or second in your program.

So a leg workout might look like this:

Incline leg press – 3-4 sets of 15-12 reps.
Straight-legged deadlift or sumo deadlift - 3-4 sets of 15-12 reps.
Lunges – 2-3 sets of 15-12 repetitions.

If you include deadlifts on your back day:

Vertical pull-down – 3-4 sets of 15-12 reps.
Classic deadlift - 2-3 sets of 15-12 reps.
Rows of a horizontal block to the stomach – 3-4 sets of 15-12 repetitions.

And after completing the complex, do not forget to stretch your muscles!

It is better for girls to perform the classic version of the deadlift from plinths, that is, not from ground level, but from knee level. To do this, you need to set the plinths so that the barbell passes just below the kneecaps.

Common mistakes

The most common errors include:

Hunched back. The most traumatic technical violation
Unsynchronized extension in the hip and knee joints
Bringing the shoulders forward. Indicates weak trapezius and rhomboid muscles
Hyperextension of the body after lifting with weights

conclusions

Today we learned that deadlifting is an excellent way to develop muscles not only in men, but also in women. Or effective remedy for weight loss. But don't forget about the right diet!

With this I say goodbye to you. Subscribe to article updates, share information with friends on social networks. And if you have any questions, please contact me via the form feedback Online. See you soon!

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IN Lately More and more representatives of the fair sex are paying attention to fitness. Many even begin to engage in strength sports. If a girl wants to strengthen the muscles of her body, she should do deadlifts. Yes, not only men can do such exercises. Moreover, they require very little sports equipment to complete.

Deadlifts for girls are a great way to pump up the muscles of the legs, back, arms and shoulders. How to choose the right exercise and what its advantages are, we will examine in more detail in this article.

Advantages

Deadlift for girls has positive influence for the whole body. What muscles does the deadlift work? First of all, these are the forearms, biceps, all the back muscles, muscles of the thighs, buttocks and trapezius.

This strength exercise was included in the women's fitness program for two reasons:

Allows significant weight reduction.
The body acquires a beautiful relief.

By performing deadlifts, a girl gets rid of excess fat deposits and cellulite, acquiring a beautiful waist and slender posture. The deadlift is an energy-intensive exercise that covers a large number of muscle groups.

Efficiency for girls

The deadlift is a compound exercise with dumbbells or a barbell. When performing it, a large number of muscles are involved. It was already mentioned above that deadlifts allow you to pump up your back, legs, abs and tighten your buttocks. The effectiveness of this exercise has been proven many years of experience many athletes.

Back

Proper execution deadlift is very useful. When performing this set of exercises, the latissimus muscles, extensors and lower back are involved. This helps to significantly strengthen your back. As a result, the spine straightens and posture becomes more beautiful.

If you perform this exercise regularly, the girl will get a beautiful body contour. All fat rolls will disappear and your figure will look more toned.

Legs

The exercise also brings great benefits to the legs. Helps strengthen the inner thighs and biceps. Various techniques promote the development of stretching.

By performing this strength exercise with straight legs, you can effectively develop the muscles in your legs. Moreover, the results will be much better than when performing a similar exercise on a conventional simulator.

Buttocks

Deadlift promotes the development of the gluteal muscles. Sumo and classical techniques are especially effective. The deadlift is an anaerobic exercise. Therefore, an increase in load is allowed, which contributes to better work muscles of the whole body.

If you compare regular cardio exercises with deadlifts, it becomes clear that in the latter case the result is achieved faster and lasts for a long time.

Execution technique

There are several types of deadlifts - classic, Romanian, sumo, with dumbbells, with dumbbells on one leg, using a stand. Which type to give preference depends on anatomical features body and individual characteristics of the girl.

There is also such a type as the Roman deadlift for girls. Its main difference from the deadlift is that the Roman deadlift involves working with a reduced working weight.

Well, now let’s look at each of the above types in more detail.

Classical

In a classic deadlift, the position of the squat will determine which muscles will be subjected to greater load. If your back is parallel to the floor, then this area bears more of the load. If the thighs are parallel to the floor, then they are subject to greater load.

How to do deadlifts correctly to achieve maximum results:

Squat down and grab the barbell with an overhand grip, placing your palms slightly below your pelvis.
The back should be straight, bring the shoulder blades together. A slight deflection is allowed in the lumbar area.
Now you need to straighten up very slowly, avoiding sudden jerks. The back and spine should remain straight and the shoulder blades should be brought together.
During straightening, your arms should not pull the barbell. They should work like cables.
Lifting the bar must be done vertically. The bar itself should be as close to the hips and knees as possible.
With your gaze directed forward, begin to lower the barbell by bending your knees and moving your pelvis back.

Romanian

Now let’s figure out how the Romanian barbell deadlift for women is performed. This exercise has a good effect on the buttocks, back of the thighs, and back muscles. This is done as follows:

In a standing position, grab the barbell with a straight grip, placing your palms slightly wider than your shoulders.
The back should remain straight. The shoulder blades are brought together. A slight deflection in the lumbar region is allowed.
While performing the exercise, you need to look in front of you all the time.
The body should be lowered smoothly. First, the back bends, and then the pelvis moves back.
Legs should remain straight. You can only bend them a little.
The barbell should fall strictly vertically, remaining as close to the knees and hips as possible.
The bar must be brought to the middle of the shin and returned to its original position.

Let us add that the Romanian deadlift is also known as the “dead deadlift” and “stiff-legged deadlift.” The difference between a deadlift and a deadlift is that the former is performed with straight legs, and the bar is lowered to a maximum of mid-calf. In a classic deadlift, the barbell is lowered directly to the floor.

You can see the technique of performing Romanian deadlifts with dumbbells for girls in the video at the end of the article and in the picture below.

With dumbbells

Deadlifts with dumbbells or kettlebells can be performed both in the classical way and in the Romanian way. Dumbbells should be held in the same way as a barbell - in front of you or at your sides. The deadlift exercise with dumbbells is suitable for girls who exercise at home.

In the classic version, deadlifts with dumbbells are performed as follows:

Feet shoulder width apart. Dumbbells near the feet.
Look ahead. The chin is raised.
To pick up the shells, you need to lean forward, bending your knees slightly.
The back should remain straight, tense and fixed.
The pelvis is pulled back and raised slightly.
Now you can straighten up, sliding the dumbbells along your thighs.

What are the benefits of deadlifting with a kettlebell? This type of exercise is ideal for those who have injured wrists or forearms. Plus, this is the exercise that beginners are recommended to start with. Dumbbells are easier to lift than barbells.

Sumo

Among all types of deadlifts, the Sumo deadlift technique for women is also popular. Do it as follows:

The legs are placed much wider than the shoulders. Socks are spread to the sides at an angle of 45 degrees.
The back should remain straight. The shoulder blades are brought together. A slight deflection is allowed in the lumbar area.
The barbell is taken with an overhand grip. Palms slightly wider than shoulders.
The lowest point of the thighs is parallel to the floor. The knees are bent at a right angle.
The lift off of the bar is performed with a push from the hips. The body straightens smoothly. The arms remain straight. Look ahead.
We return to the starting position.

This exercise with a barbell is suitable for working the buttocks, leg muscles and thighs.

With dumbbells on one leg

To perform this exercise you need to do the following actions:

Standing only on right leg Place your left hand on a wall or other vertical surface.
IN right hand take a dumbbell.
Keeping your back straight, slowly lower your body down, moving the thigh of your left leg back to a parallel position with the floor.
Look straight ahead.
We return to the starting position and change sides.

Let us add that it is prohibited to use a barbell while performing deadlifts on one leg.

Using the stand

Deadlifts for girls using a stand are performed by analogy with the usual method. Only a low stand is placed under your feet. Using a stand allows you to increase the amplitude, and this makes the exercise more effective.

Performing such a deadlift is quite difficult. Only experienced athletes can cope with the task. The difficulty is that the pelvis must be lowered quite low, bending the knees strongly. At the same time, the exercise allows you to powerfully pump your buttocks.

The same effect can be achieved using a barbell with small discs. Then there is no need to use a stand. You just need to lower the bar all the way to the floor.

How to choose the right weight

We have already figured out what the deadlift is for. Now let's pay attention to how to choose the optimal load.

For beginners, it is better to start performing exercises with an empty bar in order to properly work out the technique. Even experienced athletes are advised to first do a few reps with an empty bar to warm up. After warming up, you can lift the optimal weight.

How to understand that the weight is “optimal”? If after thirteen repetitions the girl does not feel tired, this means that the weight can be increased.

Do not be afraid that the muscles will “swell” to incredible sizes. Girls simply do not have hormones that would contribute to a sharp increase in muscle tissue, like male athletes. The technique for performing deadlifts for men is almost identical, but differs in larger weights.

Common Mistakes

If the exercise is performed in compliance correct technique, then it will not do any harm. The most important thing is to comply with everything necessary rules.

However, beginners often make some mistakes that can cause injury:

Neglecting warm-up. Any training must - this is the rule! Initially, minimal weight is used to prepare the muscles and joints. Only after this can you increase the load.
The technique of performing deadlifts on straight legs with a barbell for girls involves the use of significant weight. However, it should not be excessive. Take the weight so that you can perform 3-4 sets of 15-20 reps. In this case, tension should be felt in the muscles, but not pain.
Slouching and a rounded lower back are the main violations when performing deadlifts of any kind. If you can’t keep your back straight and your shoulder blades brought together, then you need to reduce the weight. It might be worth replacing the barbell with dumbbells.
Another violation is the removal of the shoulders back and a strong arch at the top of the lower back. This is very dangerous for your back. Pulling your shoulders back is associated with injuries to joints, ligaments and muscles. Therefore, at the top point you need to stand straight, bringing your shoulder blades together. The knees should also be straight.
When performing deadlifts, you should not bend your elbows. They should always remain straight, hanging down under the weight of the barbell or dumbbells. Only the hands and shoulders should work.
Sudden movements when performing traction exercises are prohibited! All movements must be smooth. Sharp jumps are fraught with injury.

Contraindications

Deadlifts for the buttocks, like any exercise with dumbbells or a barbell, are quite difficult to perform. Therefore, not everyone can master it.

There are a number of contraindications that must be taken into account:

dysfunction of the musculoskeletal system;
rachiocampsis;
intervertebral hernia;
protrusion;
compression;
disease wrist joints, elbows and shoulders;
problems with the functioning of the heart and blood vessels.

It is forbidden to perform deadlifts when elevated temperature. In any case, before starting training, you should consult a doctor and an experienced trainer.

If, when performing any type of deadlift, a feeling of discomfort occurs, the lower back, knees and hip joints, the training must be stopped immediately. People who have problems with the musculoskeletal system need to approach this type of training with caution. The same applies varicose veins, chronic fatigue and other diseases.

The lumbar region is subjected to the greatest load when performing deadlifts. Therefore, you cannot violate the recommended technique. For lower back pain, such exercises are generally contraindicated.

Particular attention is paid to breathing when performing deadlifts. When tense, you need to inhale. When relaxing, exhale. The breathing technique should be brought to automaticity.

Any deadlift exercise with dumbbells or a barbell for girls is traumatic. Therefore, the technique should be followed with special attention. In some cases, it is better to wear a belt to be on the safe side.

Video

The deadlift technique for women is clearly demonstrated in this video.