Dead thrust on straight legs with a barbell. Dead thrust or rowing thrust on straight legs

Deadlift On straight legs (she is the Romanian thrust, she is dead traction.): Full review!

This exercise is the only real basic exercise that purposefully use the back surface of the hip (so-called biceps hips).

Yes, who is not aware of)), the muscles of the legs are not only from the quadriceps (front of the thigh), but also from biceps hips (flexors). Here, look below the photo, which clearly all shows:

This is me to the fact that the absolute majority of people have this muscle lags very much in development, because it is either stupidly scored or paying attention to 🙁 and it is very bad, damn it!

Bad, because when there is a well-developed quadriceps (front of the thigh, P.S. Most often people are concentrated on it), but there is no biceps of the thigh (the back of the thigh) - legs, look, really flawed, especially from behind (really miserable spectacle).

With this approach - the muscles of the legs never in life will not look large and proportionally developed, because They simply not fully developed. I assure you at all 100%.

This is the same as to train the muscles of the hands (biceps and triceps) paying attention to only biceps, and completely scoring for a triceps. Do you understand? Hands never be big in life. The same garbage and here, with legs. Understand you this time and forever ...

Conclusion: Biceps of the thigh is extremely important. It is impossible to score or pay a minimum of attention, as the absolute majority of people do. It needs to be bombed in full program (maximum).

And this is an exercise (dead traction with a barbell) - Candidate No. 1, without which not to do in the training (study) of biceps hips. It is very good. Cool and mega-efficient, the best of the best ...

In addition to the bits.bedra, buttocks are also involved, + additional software gets the lower part of the back (so-called extension). Girls / women this exercise Well, oooochen popular, due to the fact that it, firstly, grills the muscles of the buttock, making them convex (this is extremely important for them); In addition, due to the load on the bing. Grade) it creates a very expressive (beautiful) transition from the legs on the buttocks.

Perhaps because of this, it became an impression (in inexperienced, and such a majority) that this exercise is intended only for girls (for they are much more interested in working out by these zones (muscles)), but it is not. Seriously engaged in people in Treten. Zale (both men and girls), all muscle groups work in a charming order, especially hips biceps !!!

Before, I will tell you about the technique of performing this exercise, remember 3 nuances:

1st nuance. In this exercise chase for excessively large weights inevitably lead to injury !!! Is not power exercise (as, for example, the usual milling traction), it is impossible to put records for weight lifting. Therefore, be careful. No need to chase over big weights ....

By the way, here is the most important technique + the feeling of the working muscle (this is basically important in all exercises, but here, especially, I emphasize this), but no matter how the progression of the load should still be, for without it, the muscles in principle without it It is possible, but do not understand incorrectly, the progression should not be the maximum at a time, it should be simply in principle.

Do you understand? It is enough to add +1.25 kg compared with the previous training session - and this is progress. No need to add 5-10 kg and more add, it will be an incorrect approach, and most likely, soon - specifically in this exercise - this will lead to injury. By the way, it applies to all exercises in bodybuilding, i.e. The progression should be simply in principle, and not at times (maximum), but in this exercise is a hundred times more important, because It is not powerful, and it is easy to get injured in it.

Therefore, I'm trying to warn you from possible trouble)) Repeating the same thing a hundred times ...

2nd nuance. Hmm, while wrote the 1st nuance already and forgot what he wanted to say here 🙁

A, remembered. I recommend you to study the technique of performing this exercise nearby near the mirror in front or sideways (for convenience, see), in order to you all clearly seen (how you go down, how much your knees are bent, as you go along the legs, as the back is located, etc. ).

If you do not see yourself what and how you do, you will be 100% doing the exercise wrong. You need it? \u003d\u003e You do not need it, so exercise necessarily only near the mirror. So, you can see errors (if any) and adjust them so that everything is Okay.

This is the first moment. The second moment, if you still do not know how to perform this exercise is that you do not need to progress the load at all! Your task to learn perfectly correctly, technically, feeling working muscle, - perform this exercise.

Then, when everything is already on the mind, you learned to do everything right, technically, feeling working muscle - provided that you have completed the 3rd nuance, you can begin to progress the load.

3rd nuance. Again (Supplement), if you still do not know how to perform this exercise is that there is a significant sense to strengthen the lower back (the extensors of the muscles of the back) exercise - hyperextenia. Those. Either before starting to perform a craving on straight legs (for very newcomers), or together performing both exercises (first becomes hyperextenzia after it).

This is how the exercise looks like - Hyperextension

The reinforced loin is the key to the successful implementation of this exercise (with weights) in the future.

Ranged traction on straight legs: execution technique

Go to the bar close.
Play legs on the width of the shoulders (or a little already), see yourself, by convenience;
Feet are parallel to each other;
Spin - smooth (flashed in the lower back), in no case slouch;
The look is aimed - forward, not up and not down, and strictly forward on yourself, as if you look in the mirror;

In case the rod lies on the floor, you need to - keeping your back flashed in the lower back, take it for it (bar) with hands - grab from above.
Grip (the distance of the hands from each other, i.e. left from the right) - on the width of the shoulders (or a little already, see themselves, by convenience);
Next, when all this was done, - keeping your back flashed in the lower back - lift up;

If you did everything right, here see the photo, as you should look like:

Dead straight with a barbell (starting position)

Next, from this starting position, you need, again, while holding the back of the smooth (flashed in the lower back), slowly, under the control, to lower the barn sliding Ei on the front surface of the thigh down (at the bottom point) about the middle of the leg, so see below Photo:

Dead thrust - Lower position

With all this, lowering occurs almost on completely straightened legs (the knees can slightly bend due to their anatomical features, but slightly, very slightly). Do you understand?

In the process of doing exercise - you will understand. Legs in the knees will bend (according to any) if you omit the bar until the middle of the tibia (as it should), because with such an amplitude of movement - you can not slightly bend the legs in the knees, you will happen in itself, if you are resisting - You have a spin back and you can easily get injured.

Therefore, it is important that they begged a little bit (very slightly). If the knees be bend strongly, the exercise loses its meaning, and turns into squats or classical traction.

Also when lowering to the bottom point - it is important to learn to feel stretching (and some burning) in the biceps of the thigh (the back of the thigh).

And one more important momentWhen you rise from the bottom position in the upper - you do not need to fully straighten the torso (parallel to the floor). So you relax, therefore, the load with the biceps of the hips and the buttocks will leave \u003d and the exercise loses efficiency. Do you understand?

To implement it, the height of the rod of the rod from the bottom point must be slightly higher than the middle of your hip, with this version, your torso will be slightly tilted forward (which we needed), and thanks to this you will not rise already up to the top and relax, and respectively , your hip biceps + buttocks will be constantly tense and the exercise will be Max. Effective.

Be sure to keep up the breath, it is as always - exhale on an effort. Those. Running to the lower position we type air (nose), rising into the upper - exhale (mouth).

In general, this is how everything looks from the side, only the upper point is not entirely correct 🙁. The girl completely straightened the torso, and he should be tilted slightly drees, so that the load does not leave ...

Common errors when performing

According to my observations, a huge number of people is rounded the back when lowering (slope) of the body into the lower position. This is a monstrous error, remember: the back must be direct (fixed), otherwise you can get a serious injury (when working with BIG weights).
Also, quite often, the people are lowering their heads down on their feet, as a result, the reason No. 1 occurs, i.e. The most rounding of the back, provoking injury. See below visual photo Specified:

Many people through Chur are very flexing their legs in the knees, as a result, the exercise becomes not a burden on straight legs, but by ordinary squats or something similar to the usual classical traction, as a result, the load with the biceps of the thigh and the buttocks significantly decreases, distributing on quadriceps ( The front of the hip) ... here, see below the photo as it is not necessary to do:

Some of the people at the top of the point trying to bring the lower back as it were ago ... This, too, in no case should you do at all, never, especially in this exercise:

Here, in this exercise at the top point (as I said earlier) at all you do not need to straighten the body (parallel to the floor). It should always be slightly tilted forward (it is necessary to feel) so that the loin does not turn on and has not stole the load from the Bez.Beder and buttocks.

Many still allow such a mistake: they do not "slide" a barbell on the front surface of the thigh (as it should), and bring it forward (too far from the legs), here, see below:

So do it impossible to do in any way, otherwise the entire load will go to the spine (in the lower back), it will be very hard, and in general, this is an incorrect form of performing this exercise. You can easily get injured. Do you need it? In addition, our goal is to study biceps hips and buttocks, and not pillars of lumbar)). Therefore, carefully follow this, carefully !!!

By the way, becoming craving can also be performed with dumbbells: "Dead thrust with dumbbells." In addition, I recommend to explore these articles: "How to pump a biceps of the thigh", "how to pump a beautiful ass".

Sincerely, administrator.

Dead thrust on straight legs - one of the mandatory exercises in gym. It is equally suitable for both men and girls, each uses the variants of this exercise to achieve their own goals.

Men are more focused on the muscles of the legs, the girls pull up the buttocks. But despite the visual simplicity of its implementation, it is essential is essential for the spine.

Therefore, let's study the technique and analyze possible errors in the elaboration of the muscles using the exercise of the dead traction.

Indications and contraindications

If you want to develop a muscular foot and buttocks, this is an exercise for you. So what muscles work when performing dead traction? In dynamic mode, both the front surface of the hips and, in terms of the situation (depending on the location of the legs), leading the thigh muscles. Spin extensors work in static mode, as well as the muscles of the forearm.

With discomfort and pain in the spine, intervertebral hernia and protrushes exercise is not recommended. But with scoliosis it can be quite useful.

In any case, if you have problems with a spine or you work with heavy weight, exercise in a special belt and follow all the rules of technology.

Did you know? Proper technique is the basis for the growth of power indicators.

Dead Traction Technique

To diversify classes in the gym, you can perform dead craving with dumbbells. By the way, working with dumbbells will allow you to quickly change the weight of the projectile, which is perfect for the observance of the principle of "pyramid" or "half-frames".

Actually Dead thrust is an option classic Exercise Broken thrust on straight legs. Dead traction was developed for a more efficient load on the lower back. In contrast, in the classic version of the rod, the discs touches the floor, and the legs can be slightly bend in the knees, as the tilt is obtained below.

If you perform classic craving, as widely spreading the legs ( option "SUMO"), the thrust muscles are involved, which makes it possible to deal with a lot of weight.

Ranan thrust on direct legs perfectly suitable for girls, Wishing to achieve beautiful relief His "rear". By turning on the exercise in the training program, you can achieve a clear boundary between the tumaled buttocks and rear surface hips.

If you are newbies, be sure to control the coach. And even better, start dead craving at the Smith simulator, and in a month or two go to free weight.
Exercise only after heating and stretching lumbar and rear muscles hips.
Use a barbell or dumbbells as a free weight.
Do not chase immediately for the big weight and adequately count your strength. If you barely reach the weight of the knees - this is not your weight.
To reduce the risk of traumatization, dress the belt and use straps fixing the barrel to the hands.
Turn on the exercise in the "Day of the back". Combine it with another exercise on the elaboration of the muscles of the feet "Gakk squat".
When working with a lot of weight, perform a craving no more than once a week.

General principles

We carry out dead traction with a barbell

Starting position:

come closer to the rod;
foot on the width of shoulders with several diluted socks;
in the priest, grab the straight grip of your palms to yourself, placing your hands at a convenient distance for you;
hands perpendicular to the floor, shoulders in the projection of the grid bar;
view directed up.

Performance:

Fully breathe and begin to raise the bar on exhale. Do not break it from the floor sharply.
After the vulture passes the knees, straighten up and twist the blades. Making up, imagine that you are putting the foot to the floor, it will make it possible to concentrate and correctly perform an exercise. Do not stop at the top point.
Slowly lower the bar, starting the movement with the pelvis leads back.
Stop for a few seconds when the ridge comes to the middle third of the leg.
Repeat the exercise.

Possible mistakes

From the side, looking at the lifters that perform the exercise is not the first month, it seems that the dead thrust is quite simple. Actually exercise is very studyable. Allowed a mistake, you can pay your health. We will analyze the most serious mistakes:

rounding the lower back;
complete knee extension;

severe knee bending;
ahead of the rod forward.

Dead Traction Technique: Video

Best of all about the right technique and often happened to errors will tell, of course, a specialist. In the video, you will find out about the embodiments of grits and laying the legs and some of them are more suitable.

Despite the various variations of traction, they all work out mostly the same muscular array. Knowing that you will be most suitable when and how to do the exercises, you will quickly achieve your goal. Usually, athletes use one favorite option during training.

Do you do too? Or try to diversify your life in the gym? Tell us about your workouts in the comments.

The dead rod thrust is an exercise that uses several muscle groups at the same time, including the muscles of the buttocks, back and hips. This exercise has its own technique and varieties that we will talk about.

Muscles that use rod rod

When performing the exercise, the muscles of the thighs, berical and dorsal are most developed. Depending on the technique, experience b aboutweight load can either the muscles of the back, or legs.

If you analyze more in-depth, then the muscles of the blades, forearms, deltaid muscles, Muscles-stabilizers that support posture, biceps and triceps of hips and lumbar muscles.

Editions of the grip of the rod and the types of traction itself

There are three options for grip: direct, reverse and multidirectional (combined). It does not matter what is enough to do the exercise. The only thing is: in the thrust it is not allowed to divert, because with it, the spine twists.

There are several types of rod traction: Standard, Romanian on straight legs and thrust on the installation of Smith. There is also a thrust using dumbbells, but we will not consider it in this material.

Effective technique of dead rod

Classic exercise with bent knees

Starting position: body body straight, only the lower back, the blades are reduced, slightly bent legs on the width of the shoulders.
Take the rod with straight hands, raise it. It is important that the distance between the body and the vulture is minimal.
Slowly lower the bar, feeding the pelvis back, do not straighten the lower back.
In the lowered position, trembling should occur in the legs, after a small delay (for a couple of seconds) again raise the projectile.

If you want to load the muscles more, then cut the distance between the footsteps. Grope Rod - at the level of shoulders.

Romanian thrust on straight legs

The main difference of this exercise from the classic - the load is mostly the muscles of the hips and buttocks. This thrust is perfect suitable girlsSince the rod falls only before the leg.

Execution technique is similar to the above. The lowering of the projectile to the middle part of the leg does not have a large load on the back, thanks to which the spinal damage is excluded.

Dead thrust on the simulator Smith

Newbies are better to master the exercise on the simulator, in order not to damage the back. Setting Smith has special hooks and elements that allow you to push the technique.

The only rule: you need to follow to spin muscles They were tense, otherwise there will be no benefit from training.

Smith simulator

Consider in this article: how to make a dead craving, what are the varieties of this exercise, various techniques and techniques, as well as many other useful material on this topic. So, sit down more comfortably and read in both eyes!

What is a traction - its varieties

You can rarely meet a bodybuilder who would not hear about the exercise system, with such a name. This type of exercise is basic. This means that when it is fulfilled, the load goes immediately into several muscles.

This is a complex of exercises in bodybuilding, which allow you to pump up a number of muscles, such as:

Spin extensors (lower back).
Muscles of the buttocks.
Biceps hips.
Cervical muscles.
Caviar.
Shin.

Under this common "thrust", we usually mean a few more subspecies of such exercises:

Stanning traction on straight legs, she is "dead."
Romanian is also "on straight legs", very similar to the dead, but is distinguished by some movements of the pelvis and back.
Classic launched.
Sumo.
Traction "Trap-rod".

A lot of bodybuilders, developing on their feet mostly quadriceps, pay extremely little attention to such important muscles as biceps of hips and buttocks. And by the way - in vain. Without the development of the hip biceps, your feet will look pretty terrible and slaughter.

The dead traction works on the development of the lower back, so the femoral biceps and buttocks (although not as much as a classic or Sumo), and this is in addition to the effect on other muscles. Exercise This is rather difficult, so newcomers in bodybuilding are not particularly loved to perform it. It is best to start practicing it with the classical, as there are less hard conditions and it is not so holing.

The difference is dead and classical becoming that when classic leg Initially, you can bend, while there is a large load on your feet, and in the first case it is done on straight legs, although there is also a certain fold in the knees. Below we will look at exactly what is on straight legs.

Ranged on direct foot appliances

Dead rodged traction is performed with straight legs. Although, according to many experienced tents, straight legs are very conditional, and should not approach this issue so radically. There is a permissible limit of bending legs in the knees, especially if you have no experience in this matter. If the newcomer (and not only newcomer) will be done on straight legs, while not having a normal stretching, that is, the risk of injury muscles and tendons. Therefore, a little bit to bend legs in the knees still worth it.

The execution technique here is quite simple, but requires the maximum compliance with the entire algorithm of action. Here step left, step to the right - and you can get a heavy trauma of the lower back or muscles on the legs. Here you do not need to chase the records and tear yourself Zh.Pu back. It is better to start with a small weight. If you want to catch up "Ponte" and take away big weightAlmost probably find yourself in the neurological separation of the nearest hospital, with a torn lower back. So do everything extremely carefully and carefully!

So, we carry out our ritual with a barbell:

First of all, you need to straighten your back, and lower the lower back. In the future, in no case to the back not to bentified with the wheel - it is fraught with spinal injuries! By the way, this is another argument in favor of what legs should not be perfectly smooth, but a little bent in the knees. Only on this condition you can not untap the back.
Take the neck grief about the width of the shoulders. The legs also put on the width of the shoulders, plus a little bit, depending on what muscles you want to load more. That you yourself will feel.
We take the buttocks back, and the chest rolling forward. The slope of the body also make a little forward. Shovels we bring together.
In this position, we begin to gently lower the barbell down, together with the whole back, not forgetting at the same time a little bending the legs in the knees, especially at the bottom of the amplitude. Lower the bar vertically down. If the vulture passes next to the legs, almost the prompt, then it is already like that, that is also not bad.
I bring the bar to the level just below the knees. Determine the very moment where the bottom point is, you must ourselves. If you felt the maximum load on the hips and the buttocks - it means that there is a lower point.
For a few seconds, we delay the bar at the level of the lower point, and after that, we begin to straighten up gradually and gently. Only without sharp movements and fanaticism! The medal and the title of the hero are unlikely for this will give, but you can earn a group of disability without any problems.
In our case, the rod should not touch the floor, in contrast to the classics or Sumo.

And more: when performing this lesson, in no case do not lower your head down! Having lowered his head, you will certainly round your back, and this is already fraught. What exactly is this fraught - read above.

Dead Range for girls and women with dumbbells

As already known, with the help of the dead, the femoral muscles and buttocks can be met. And this is especially relevant among the beautiful half of humanity. What a girl does not want a beautiful ass with elastic buttocks?!

The dead traction for women will suitfully no less than for men. In addition, this occupation is very promoted by weight loss, which is also important for the female.

So, consider such a type of exercise as a dead thrust with dumbbells for girls. You can, of course, to use the rod, too, but still we describe here a more sparing mode of this lesson.

There are no fundamental differences between male and women, not counting dumbbells, instead of a bar. But there are several additional small nuances, which would be worth mentioning.

This exercise is intended and a little from Romanian traction. If you want to complicate the exercise, you can do it, standing on some stand to increase the distance to the floor. Before the Niza itself, following the above instructions. The height of the stand is determined by themselves, depending on your physical capabilities, just do not overdo it. Thus, during training, you can give even more load on the femoral muscles and buttocks, and to pump them the maximum.

Dead thrust in "Smot"

You can also perform this exercise using the simulator. Here we will look at the execution technique in Smith (simulator "Machine Smith"). The main difference from the above techniques is that here the pelvis and buttocks do not need to be dug back. And you do not need to balance the weight of your body, since the rod rod is fixed here and walks only in the vertical direction, up or down. Neither forward, not back the vulture will no longer go out, which greatly facilitates the task.

Put the weight for you on the simulator.
Install the rod rod about in the middle of the hip.
Again, slightly bend legs in the knees and straighten your back. Begging lower back.
Legs on the width of the shoulders (+ is a footnight), hands on the grief too at about this level.
Holding the back smooth, we make a tilt forward, at the same time lowering the bar. I bring the bar until the middle of the legs, almost to the stop, but not to the Niza himself.
Slowly, without sharp movements, return to the initial position. We repeat approaches the required number of times.

Well, you learned what the "dead traction" is, how to perform it and what is it. For permanent gym visitors, this information should be very useful. Successful workouts and sports achievements!

Dead thrust with a barbell, or as it is also called, Romanian thrust is, is basic exercise . This means that during execution is not alone, but immediately several muscles or muscular groups, as well as at the same time a few joints. In fact, this exercise is the slope of the body forward with lowering the rods taken by a narrow grip.

The main difference between the dead from the classical traction is to fulfill the first on direct legs. Knees either not bend at all (With a good stretching of an athlete), either bend slightly, in order to ensure the deflection in the lower back. This deflection allows you to make a straight back in the slope, which is a mandatory factor to avoid injury to the spine. The dead traction in comparison with the becoming larger risk of damage to the joints and muscles, and also does not allow you to take large weights. According to the technique of execution, except for the moment knee joints, this species The thrust is no different from the classic.

Muscles worked with dead traction

Romanian traction involves the distribution of the main load on the following muscles:

buttock;
spin extensors.

Considering in detail each of these muscle groups, it is necessary to note the following. When performing the exercise, a small and medium is being studied, a group of leading, as well as the rotating thigh dust. Spin stabilizers are the square muscle of the lower back, and the muscle straightening the spine - take over the main load. In addition, when performing the dead traction, abdominal are involved; hands - biceps, triceps and deltoid; trapezoidal; as well as muscles of the bottom of the legs - ionic, tibial, butt stabilizers.

In practice, the study of the above muscles means taped buttocks, Relief hips and beautiful posture. For women, this exercise can replace other, less efficient. At the same time, it is necessary to take into account that the girl with the initial level of preparation may not cope with the fulfillment of the dead traction, which can lead to injuries. Therefore, on initial stages Training It is recommended to thoroughly explore classic option Exercises, S. bending knees. Working yourself, without a coach, it is advisable to view the videos on which professional athletes Perform Romanian traction. This will fulfill the exercise correctly.

Exercise technique

The technique of work is such. The first is a warm-up. Heated muscle before performing the main exercise, the athlete minimizes the risk of injury. Recommended stretching lower back, hip muscles and ion musclesFastened tendons. Make the dead craving, not warming up the pre-muscles and joints, is not recommended.

Immediately execution:

The initial position is standing straight, in the hands takes off the narrow straight grip of the bar, so that during the exercise the hands with the projectile were between the hip. The legs are slightly widths of the shoulders, the feet in parallel, a slight turnout of the foot out is allowed. A look forward. The loin is fastened, for which the pelvis is a little given back.
Holding the back strain, make a slow slope of the torso forward and down, while we move strictly down. If the corresponding muscles are not stretched, leaning deeply with straight knees will not be released. It's not scary over time proper technique execution will allow lower the rod to the foot. The main thing is not to bend the legs in favor of a deeper inclination, it is a principal moment. The pelvis is removed a little back, while the knees should not go beyond the stop.
Slowly accomplish the rods, due to the efforts of the lower back and muscles beeder return to its original position.
Important moment: breathing. Effort - raising the rod - is carried out on exhalation, while relaxation is a slope down - on the breath.

Throughout the exercise, the tension in the muscles of the buttocks and honebers should be felt, the work of the loins and backs. Features of the structure female body These are the resulting tendons more stretched. Therefore, with other things being equal, the girl will be able to achieve faster to lower the rod to the floor level. There are no other differences in the fulfillment of Romanian traction for women and for men there is no technique.

The weight of the rod, the number of approaches and repetitions is determined individually. The level of training, the goal of an athlete is taken into account. If desired, dial muscular weight The emphasis is placed on large weights and a decrease in the number of approaches and repetitions. If you wish to reset the weight, the relief preference is given to a greater number of repetitions with a smaller working weight. When it comes to a girl who starts his classes, it is advisable to debut with one with a vulture.

Other replacement options

If for some reason the exercise is impossible, it can be replaced by some others. You need to choose the replacement options, based on knowledge of the integrated muscle groups.

Replacing the exercise to others may be needed for various reasons. Among them are injuries, unpreparedness, as well as some customized body structure features. The desired option can be chosen based on the above recommendations, but it is necessary to consider: the exercises that could be one hundred percent to replace craving on straight legs, does not exist.

Dead Target