Deadlift for girls: exercise technique, video

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If you're interested in adding a barbell deadlift to your workout routine, it's important to learn and master the correct technique for performing this exercise to avoid injury and ensure you're recruiting the right muscles. Proper technique will develop overall strength and improve tone, especially of your gluteal muscles, which are often weakened by a sedentary lifestyle.

Technique:

Place your feet slightly wider than shoulder-width apart.
Stand next to the bar with your feet touching it.
Turn your toes outward, but no more than 45º.
Bend over and grab the bar. The best grip for beginners is a clutch or mixed grip, with one hand on top of the bar and the other on the bottom.
Bend your knees slightly and do not squat.
Keep your back in a neutral position with a slight arch, pushing your chest outward.
Take a deep breath and tighten your abdominal muscles.
Keeping your head straight, squeeze your shoulder blades together (imagine trying to clasp them together).
Extend your legs slightly and lift the bar slightly so that it does not touch the floor.
Push your hips back and lift the barbell, keeping it close to your legs.
Raise the barbell up to your hips, keeping it close to your body throughout the movement.
At the top of the row, push your hips forward to lock out the movement.
Lower yourself down to the starting position.
Start with 3-5 reps in 2-3 sets.

Advantages

Deadlifts for girls have a positive effect on the entire 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.

Reviews

Ekaterina, 23 years old. I’ve known deadlifts for a long time, I’ve been doing them for two years now and I’m very pleased with the results. The exercise is difficult and requires a thoughtful approach, but my husband and I like the effect. I have no back problems, I have good muscle definition and a toned figure. Equal posture and well-developed legs also attract the attention of other men.

Anna, 30 years old. I came to amateur sports a year ago, at first I did aerobics, but the results did not please me. The instructor recommended including strength exercises in the training, the first of which was the deadlift. It was difficult to learn consistent muscle control and proper technique, but after two months of regular exercise, I saw the effect.

Marina, 25 years old. My friend was delighted with the deadlift and advised me to do it too to strengthen my back and train my hips. I decided to give it a try, but I didn't expect it to be so difficult. I found this technique difficult to accept and abandoned the exercise. I think this is not in vain, because the damage received is significant, but the benefit is insignificant.

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 by many years of experience among many athletes.

Back

Proper execution of deadlifts is very beneficial for your back. 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 help develop 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 functioning of the 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.

Why does a woman need deadlifts?

Deadlifting can help a woman achieve a huge number of goals. Deadlift will help you:

get rid of excess weight (provided that you do not eat the daily norm of the entire Kazakh people);
gain muscle mass (again, provided that you eat right);
work on the buttocks and thighs (depending on the technique, you can work on individual thigh muscles);
find a good man.

As we can see, deadlift is very useful for girls. And then I’ll tell you which option, in my opinion, would be ideal.

Execution technique

There are several types of deadlifts - classic, Romanian, sumo, with dumbbells, with dumbbells on one leg, using a stand. Which type to choose depends on the anatomical features of the body and the 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 stress. 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 the legs and buttocks 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 complete this exercise you need to do the following:

Standing only on your right leg, rest your left hand on a wall or other vertical surface.
Take a dumbbell in your right hand.
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.

Important points

You need to lower and raise the barbell quite slowly and smoothly;
The downward movement must begin by moving the pelvis back;
The bar should slide along your thighs throughout the entire movement;
The lower back should be arched;
After passing your knees (downward movement), you need to touch the floor bar with the weights;
Mentally imagine that instead of lifting up, you press your feet into the floor;
Both during lifting and while lowering the barbell, you should not put your body weight on your toes. In this case, the bar will move forward from your legs and you can simply fall forward.
Do not do deadlifts “bounced” from the floor, i.e. don't throw her away. Even if you feel that you cannot lift the barbell, do not drop it under any circumstances. Lower it, if possible, smoothly, so that the load from your back is removed not suddenly, but gradually. Sudden removal of the load can seriously injure the muscles of the back, elbows or shoulders.
By working back and forth, you make your work much easier and pass the critical point of removing the barbell at speed. The meaning of such training disappears. Additionally, “pounding” can cause the plates on one side of the bar to slide down the bar.
This will lead to loss of control of the barbell, asymmetrical lifting of the weight and uneven load on the body, which can lead to serious spinal injuries.
Never twist your head when you lower or raise the barbell - the barbell may tilt slightly to the side, you will be pulled to the side, and you may injure yourself.
Don't deadlift reps to failure, don't do forced or negative reps. In such a serious exercise as the deadlift, these experiments are not appropriate.
Do not perform deadlifts if your lower back muscles are still quite sore from your last workout or even from regular heavy physical labor. Rest for a day or two and wait until the muscle pain goes away.
Breathing: inhale – slowly down, exhale – up.
Avoid the main mistake of rounding your back; to do this, try to look up.

Error in all its glory

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 using the correct technique, it will not cause any harm. The most important thing is to follow all the necessary rules.

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

Neglecting warm-up. Any workout should begin with a warm-up - 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. Sudden jumps are fraught with injury.

In Smith, with a dumbbell and a kettlebell: execution options

Smith training is suitable for beginner athletes who want to learn exercise techniques correctly and safely, practice on their own, or need additional support. Thanks to the design features of the simulator, squats will take place along the correct trajectory and clearly target the desired muscle groups.

Sumo with a kettlebell or dumbbells is the next step to which you can move on after confident exercises in Smith. In this case, the useful load on the legs will be greater and, accordingly, will require additional effort, allowing you to build muscle mass faster. At first, it is better to perform squats under the supervision of a trainer.

Regardless of the way you perform the deadlift, the results will be noticeable quickly.

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 of the wrist joints, elbows and shoulders;
problems with the functioning of the heart and blood vessels.

Do not deadlift at elevated temperatures. In any case, before starting training, you should consult a doctor and an experienced trainer.

Pros and cons of this exercise

Bent-over dumbbell rows, like any other exercise, have their pros and cons. The advantages include: Large range of motion Since the dumbbells are not connected to each other in any way, nothing prevents them from being taken as far as possible to the top. On the same barbell, for example, the bar will not be raised above a certain level, as it will rest against your stomach. And the greater the amplitude of movement, the better the muscles are worked out. Prostate exercise The trick here is that when working with a barbell, you need to try to maintain the weight of the barbell and the balance of your body at the same time. When working with dumbbells, this problem is solved by transferring the weight to the supporting arm and leg. Thanks to this, we can not think about a stable position, but focus on working the target muscle. (this point does not apply to the option Dumbbell rows to the waist with two hands). The disadvantages include: More time spent on training. This is due to the fact that when working with a dumbbell we work each part of the back separately. Of course, if you have enough time to train and no household chores distract you, then this minus does not concern you. But there are still people who have a busy schedule and time means a lot to them. This problem is very easy to solve by choosing the option of working with two dumbbells at once. Working with less weight Of course, with a barbell you can work with much more weight, since two sides of the latissimus muscles are included in the work at once. Here it’s up to you to decide what you choose: greater amplitude or greater weight. I can only say one thing. Be sure to include the DUMBBELL ROW in your training program and you will be able to achieve the ideal shape of your back muscles. And most importantly, do not forget about the correct exercise technique.

Recommendations

If, when performing any type of deadlift, a feeling of discomfort occurs, the lower back, knees and hip joints begin to hurt, the training should be stopped immediately. People who have problems with the musculoskeletal system need to approach this type of training with caution. The same applies to 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.