Deadlift: characteristics of the exercise and official standards

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Deadlift is one of the most common exercises among all sports disciplines. It is actively used in powerlifting and crossfit, and is also a good auxiliary exercise for increasing the overall strength and power of an athlete, so mixed martial arts fighters, fans of boxing and oriental martial arts also do not bypass it, thereby gaining crazy strength and increasing their overall athletic potential. Today we will tell you how to do deadlifts correctly, as well as the main types, techniques, standards and alternatives to this exercise.

What is a deadlift?

What kind of exercise is the deadlift? In short, it is lifting a barbell (or other weight) from the floor, performed by working the muscles of the legs and back. This exercise is excellent for gaining muscle mass and increasing strength, since here we can work with serious weights, while using almost all muscle groups of our body. The deadlift is rightfully considered a classic basic exercise, which no athlete can exclude from his program.

Beginners, as well as experienced athletes, are strongly recommended to begin deadlift training with a thorough warm-up and stretching. The movement must be powerful and synchronous, each muscle must be involved in the work exactly when necessary, and it is unlikely that it will be possible to perform a deadlift technically correctly without properly preparing our muscles and joint-ligamentous apparatus for heavy power work.

There are 3 main types of deadlifts: classic, sumo and Romanian. Each of them is complemented by a different variation of weights (barbell, kettlebell, dumbbells, Smith machine, trap bar, etc.) We will talk about each type separately.

The difference between them lies in the position of the arms and legs, due to which the load falls more on the back or legs. There are also several additional types of this exercise that are of no less interest to us, for example:

• deadlift on straight legs (Romanian deadlift);
• deadlift in the Smith machine;
• deadlift with trap bar;
• deadlift with dumbbells.

We will look at each of these types in more detail in this article.

Hardware Requirements

The use of WPA has greatly impacted the security of network connections. Like WEP, the predecessor to WPA, it requires physical hardware to make up the network and can be used alongside any 802.11b networks as well as any 802.11g networks. These include Wireless Network Interface Cards (Wireless NICs) and a wireless access point (AP/WAP or Wi-Fi-enabled router).

The function of the Wireless NIC is to connect individual systems to a network. AP/WAP, on the other hand, is used to create infrastructure connections. In addition, the on-board WPA implementation must be supported at the network adapter driver level. Drivers may add and/or extend WPA support using this adapter along with the firmware.

Deadlift Equipment

A conversation about deadlift would be incomplete without mentioning the current records in this movement. Deadlifts can be performed without equipment or with equipment. The question arises: what can be considered equipment? Overalls? Straps? Or even a belt? We share the most conservative position on this issue, namely: equipment is what increases your results, so straps, overalls and knee bandages can safely be classified as equipment division.

The belt is a slightly different story. Of course, an athletic belt helps lift slightly more weight when performing deadlifts, but its primary function is to protect you from the occurrence of an umbilical hernia or lower back injuries, so its use is acceptable and often even necessary in raw powerlifting, and this does not contradict the rules of the federations. There are no more unique people like Konstantin Konstantinov, who are able to lift more than 400 kg without a belt, in the whole world, so it is better to take care of your overall health in advance and not neglect the use of a belt. Portal cross.expert – for safe sports.

Additional recommendations

If you have achieved certain results in strength sports, but regular training has ceased to bring you joy, try getting a grade in the bench press. Any goal that you have not yet achieved will greatly motivate you, and will not allow you to skip training.

Of course, any category is worthy of respect. However, for many people, the indicator is quite high ranks, for example, master of sports or master of sports in the bench press. Therefore, strive for these categories. Of course, you won't achieve anything in a few months. Maximum - second or third adult rank. However, in 2-3 years of work you will be able to get CMS. The main thing is desire.

The awpc federation is amateur. However, ranks approved by this federation will also be documented if you receive them. Therefore, if you want to get KMS, then start by getting approved by awpc. After which, it will be possible to aim at obtaining a master's degree approved by the professional strength sports federation.

Perform a variety of assistance and isolation exercises for all pressing muscles. This will help you discover your inner reserves and prevent you from making mistakes at the moment of truth.

For an extra dose of motivation, look up records. Stories about how a 52-kilogram man bench-pressed a 105-kilogram barbell will motivate you to set personal bests.

At each training session, you need to break personal records and constantly raise the bar. If you want to compete in bench press competitions, you need to train at least twice a week. And then, you will be doomed to a good result. Moreover, you will not notice how much your pectoral muscles will increase in volume!

Deadlift records

One way or another, the current absolute record in deadlift belongs to Icelander Benedikt Magnusson (weight category over 140 kg). He conquered 460 kg. There are two more equally impressive records, but they were performed using straps and overalls. However, this does not detract from their importance:

1. Briton Eddie Hall conquered 500 kg (weight category over 140 kg), watch the epic video of this event below;
2. Russian Yuri Belkin won 450 kg (ATTENTION, weight category up to 110 kg).

Which of these is more significant for the development of sports as a whole and setting the right example for novice athletes, decide for yourself. My opinion is the following: Belkin’s result is simply space. We wish the athlete to set new world records and avoid injuries.

WPA Types

There are two types of WPA that suit different users. These are WPA-Personal and WPA-Enterprise.

WPA-Personal

This type is mainly used for small office use and personal use at home. This does not require an authentication server. All connected wireless devices use a 256-bit authentication key.

WPA-Enterprise

As the name suggests, it is mainly used in large businesses. The Remote Authentication Dial-in User Service (RADIUS) authentication server is used for automatic key generation and authentication.

Types and technique of execution

Next we will dwell in detail on the types of deadlifts, of which there are much more than an inexperienced athlete might think. Let's start, of course, with the classic version.

Classic deadlift

The classic version of the deadlift is perhaps the most common in crossfit, extreme strength training and powerlifting. There is no exact information about what sports discipline it originated in, but most likely it was weightlifting - the first part of the push represents precisely this movement.

So, how to do deadlifts correctly step by step (execution technique):

• With a classic deadlift, the athlete grabs the bar shoulder-width apart, his legs are slightly narrower, and his feet are parallel to each other.
• The bar of the barbell is pushed as close as possible to the shins, so it is recommended to use gaiters when performing deadlifts.
• The shoulder blades and shoulders are pulled back slightly.
• The movement begins with the movement of the legs - the bar must be “torn off” with the force of the quadriceps and buttocks. When the bar has passed 20-30% of the amplitude, the athlete should begin moving with his back, fully straighten at the waist and lock in the final position.

A short video with the deadlift technique:

Most of the load in the classic deadlift falls on the back muscles (namely, the spinal extensors and trapezius muscles), so this option is recommended for athletes whose back muscles predominate over the leg muscles. There are also a number of anatomical features of the body’s structure (for example, long arms or a short torso), in which it is worth performing classic deadlifts.

The main mistake beginners make here is rounding their back when lifting (hump row). By doing this, you risk getting a serious back injury and forgetting about athletic longevity.

Pay careful attention to practicing the correct exercise technique so you can get the most out of this movement.

Detailed video about the correct execution of the classic deadlift, analysis of typical mistakes of beginners:

Sumo deadlift

With a sumo deadlift, the load shifts more to the quadriceps and hip adductors. The latissimus dorsi, spinal extensors and abdominal muscles bear more of a static load, since extension in the lumbar region is much less than in the classic version.

When doing sumo deadlifts, the athlete grabs the bar slightly narrower than shoulder level, and, on the contrary, places his legs wider. How wide depends on the level of stretch. It is clear that the wider the legs are, the shorter the amplitude will be, and, therefore, the higher the result will be, however, if you do not have sufficient stretching, if you place your legs too wide, you risk getting a sprain or tear of the adductor muscles. Therefore, it is recommended to start with a medium foot position (slightly wider than shoulder width) and gradually increase it, while not forgetting to pay special attention to stretching.

The movement in the lower back during the sumo deadlift is minimal; we do not need to “bend” with the barbell, as with the classic version. We need to lift it with maximum effort from the leg muscles, without rounding the back or leaning forward.

The most common mistake beginners make when performing sumo deadlifts is moving too much in the back. At the lowest point, they lean over the barbell and tear it off with the simultaneous effort of their back and legs. This is fundamentally wrong: when doing sumo deadlifts, we engage our backs only in the upper part of the amplitude (approximately the last 20% of the movement), working with serious weights. If it is more convenient for you to transfer part of the load to the lower back, it is better to perform deadlifts in the classic version, pay sufficient attention to developing the technique, and personal records will not take long to arrive.

The sumo deadlift is more suitable for athletes with well-developed legs and buttocks. Great for athletes with long torsos and short arms.

Deadlift on straight legs (Romanian deadlift)

The Romanian deadlift has nothing in common with powerlifting, but is an excellent isolation exercise for developing the glutes and hamstrings. The movement is performed on straight legs and with a fixed back by moving the buttocks back. Working in such an amplitude, the biceps of the thigh stretches perfectly in the positive phase of the movement and contracts in the negative phase.

In this exercise, the neuromuscular connection is primary, and not the weight being lifted, so I do not recommend performing straight-legged deadlifts with heavy weights unless you feel an accentuated load on the desired muscle groups. In addition, when working with heavy weights, there is a risk of damaging the hamstrings, which stretch as the pelvis moves back. This can stop your progress in the squat and deadlift as it will take at least a few weeks to recover.

Smith machine deadlift

This is not the most common exercise, however, it has obvious advantages. The Smith machine gives us the opportunity to work along a trajectory specified by the joints, so it is easier for us to focus on the biomechanics of movement and “catch” the contraction of the desired muscles.

In addition, in Smith it is very convenient to set the limiters to the desired level and work due to this in a shortened amplitude (performing some kind of traction from the plinths). A shorter range of motion allows us to get used to working with heavier weights, improves grip strength, and prepares a good foundation for increasing strength in the deadlift and other basic exercises.

Deadlift with trap bar

If your gym is equipped with a trap bar, rejoice! In Russia this is very rare, but in vain, because this bar allows us to work in a slightly different amplitude and increase our strength indicators. The trap bar has the shape of a diamond, inside of which there are handles for gripping. The palms are parallel to each other, and the handles themselves are at the level of the body, making it much easier to keep your back straight throughout the lift, which many people lack when performing classic deadlifts.

Here is a detailed description of the technique for performing deadlifts with a trap bar.

Deadlift with dumbbells

An obvious advantage in working with dumbbells is a longer amplitude, since the dumbbell bar will be located below the barbell bar. Therefore, deadlifts with dumbbells have a place in the training process of a CrossFit athlete, since it is convenient to combine them with dumbbell push-ups or thrusters.

In addition to the semblance of the classic deadlift, there is an exercise called “plie squats”, which is popular among many girls who are interested in fitness. The movement is similar to a sumo-style deadlift, however we do not place dumbbells on the floor and work without stopping in the top position in a shortened amplitude, keeping the hip adductors in constant tension. The back should be kept straight throughout the entire exercise, the weight of the weight is selected individually, but it should be borne in mind that in such isolated exercises there is practically no point in working less than 10-15 repetitions. Here we work on target muscle groups, and do not set strength records.

AWPC

AWPC is the amateur division of the WPC with mandatory doping control, which opened in 1999. Doping control is a mandatory procedure; if doping is detected, a person faces lifelong disqualification.

The Presidium of the Russian Federation has updated the weights of the standards for eventing, classical eventing and equipment bench press. Below are the tables.

The numbers are insignificant for many, but the assignment of MS, even at competitions at the federal district or zonal level, will only occur if the doping control is successfully completed. The test can be carried out either at your own expense or at the expense of the competition organizers. If the number of applicants for the MS title exceeds the expected level, then the standards, as a rule, are increased. And if they were immediately made incredibly tall, then no one would allow them to reduce the established weights.

General provisions about AWPC:

1. Doping control. Participants are required to be tested by the AWPC for the use of unauthorized products. However, only 10% pass this test.
2. Competitive exercises: powerlifting, bench press and deadlift.
3. Divisions: multi-layer equipment, single-layer equipment and no equipment division.
4. To meet the powerlifting standards in the AWPC, you need to familiarize yourself with the restrictions in the division with multi-layered equipment: overalls and shirts - a maximum of three layers, knee wraps - a maximum length of 2.5 meters, wrist wraps - a length of up to 1 meter. Belt – maximum width 10 cm.
5. Weigh-in in two stages: the day before the competition and two hours before the start.
6. Equipment – ​​monolift, special bars for exercises.

Deadlift Standards

Separate deadlift competitions are held under the auspices of all powerlifting federations operating in Russia (FPR, WPC/AWPC, ASM “Vityaz”, etc.). At the same time, there is no distinction as to what style the athlete should pull in: sumo or classic. For many athletes, this moment causes indignation, some demand the introduction of a separate division for sumo deadlifting, some demand that sumo deadlifting be completely banned, and existing records invalidated, or the creation of a separate federation where everyone will lift in sumo... These statements are heard, in my opinion, it is simply absurd. The rules of the federation do not regulate any type of deadlift as the only correct one, and each athlete has the right to choose the style in which he is able to show the greatest results, at his own discretion.

Below are the standards for deadlifts for men, approved by probably the most popular federation among amateur athletes - AWPC (doping control division). The standards of this federation for deadlift are quite democratic, so it will not be too difficult for any more or less prepared athlete to prepare for some regional competitions and first complete the first adult category. And then - more. Therefore, if you have already achieved certain results in the deadlift, try to confirm them in competitions. An adrenaline rush and an unforgettable experience are guaranteed.

Rating standards for men's deadlift without equipment (AWPC):

You can download and print the table if necessary using the link.

For women:

You can download and print the table if necessary using the link.

Weighing

As can be seen from the previous tables, the first, fundamental criterion for dividing participants is the weight category. To correctly determine which weight category a participant belongs to, weigh-ins are carried out before the competition.

It is carried out subject to the following rules:

1. Weigh-in must be carried out one day before the start of the competition in the appropriate weight category. Mandatory twice-time weighing is carried out. The initial one lasts about 1.5 hours, it is repeated 2 hours before the start of the competition.
2. All athletes (without exception) must undergo a weigh-in procedure in one of the announced sessions. Weighing takes place in the weight category to which the athlete belongs. This process takes place in the presence of at least one WPF “KRAWA” judge. If an athlete comes to weigh-in, this confirms his intentions to take part in the competition.
3. Each participant is weighed in the presence of his coach (or accompanying manager) and a judge. This process takes place in a specially designated room with the door closed. Participants are allowed to weigh in naked or in underwear (optional).
4. If a participant has doubts about the compliance of his equipment with the rules, he has the right to turn to the WPF “KRAWA” judges for a proper check.
5. During the weigh-in, lots are drawn to help determine the order in which athletes will enter during the competition.
6. Participants weigh themselves only once.
7. If the weight of an athlete during weigh-in is higher or lower than the limit of the weight category to which he belonged, he is allowed to move to a heavier or, accordingly, lighter weight category. In it, he is also required to weigh himself to confirm his weight.
8. The athlete's weight is calculated rounded to 1/10 kg.
9. If a participant for any reason missed the weigh-in procedure, he will not be allowed to participate in the competition (except for certain situations specified in the weigh-in rules).
10. When registering athletes with equal weight, in case of victory, the weigh-in is carried out again. The winner is the participant whose weight is the smallest. If after the competition the weight turns out to be equal, the victory is shared between the participants.
11. During the weigh-in, the starting weights for all three exercises must be reported.

Powerlifting is a very difficult, dangerous, but at the same time useful sport. It can be practiced by almost every person, provided there are no contraindications and the presence of chronic diseases.

It not only brings the body into good physical shape and improves health, it is worth remembering that, like any sport, powerlifting is dangerous and if the rules are not followed, it can lead to serious consequences.

A large number of newcomers annually join the ranks of powerlifters and conquer new records. In order to take part in powerlifting competitions, you must carefully familiarize yourself with the technical rules of the competition, which describe in detail all the necessary information.

Alternative Deadlift Exercises

What can replace deadlifts? I’ll say right away that the following information is intended for those athletes who cannot perform deadlifts due to medical contraindications, but want to work target muscle groups using other exercises.

For everyone else, the answer is: NOTHING.

The deadlift is a multi-joint exercise that uses almost all the muscles in our body. And the effect it has on our strength and muscle mass can hardly be replaced by hyperextensions, barbell bends, or exercises for the hip adductors. Therefore, if you cannot perform deadlifts because axial load on the spine is contraindicated for you, include the following exercises in your training process:

• Pull-ups on the bar – probably the best exercise in the world for gaining back muscle mass and creating a V-shaped silhouette. It is important to try to carry out the movement by contracting the latissimus muscles, bringing and spreading the shoulder blades, while minimally including the forearms and biceps. This way you will get maximum efficiency from this exercise. Perform other lat exercises where the axial load is minimal (wide-grip vertical pull-down, close-grip horizontal pull-down, overhead pullover, hummer row, etc.) in order to put more stress on the muscles and create the preconditions for growth of muscle mass.

  © Makatserchyk — stock.adobe.com

• Hyperextension – an exercise that perfectly develops the main muscle group that works during the classic deadlift – the spinal extensors. It is noteworthy in that the axial load in it is practically zero, therefore it is strongly recommended to be performed not only as an alternative to the deadlift, but also as an addition to it, and as a general strengthening preventive exercise, and as an exercise aimed at rehabilitating an injured lower back.

  © Makatserchyk — stock.adobe.com

• Reverse hyperextensions – a type of hyperextension where the athlete contracts the target muscle group by lifting the legs rather than the body. The load here is more directed at the lower part of the spinal extensors; the sacrum area receives the maximum blood flow.

• Advances and flyes while sitting in the simulator – exercises with which you can separately load the adductor muscles of the thigh and buttocks without axial load on the spine. Therefore, if the sumo deadlift is contraindicated for you, you may well include these two exercises in your arsenal.

  © Makatserchyk — stock.adobe.com

How to improve your deadlift strength?

Your performance in a deadlift, whether classic or sumo, depends on two aspects:

1. the acceleration you give to the barbell;
2. maintaining proper technique on maximum weights

Boom acceleration

The greater the acceleration you set when breaking the bar, the easier it will be for you to complete the movement. Therefore, it is necessary to pay special attention to the explosive strength of the legs and back and you should include the following exercises in your training process that will help you make deadlifts more explosive and faster:

1. Squats with a pause at the bottom;
2. Jumping on a box;
3. Standing up with a barbell from a squat position;
4. Squats with a barbell on a bench;
5. Snatch pull-ups.
6. Deadlift paused at knee level.

Correct technique

As for the correct technique, it is purely a matter of time and experience. It is necessary to separately practice deadlifts in full, shortened and extended amplitudes.

Working in a shortened amplitude (pull from the plinths) , we can perform the exercise with a large weight, shifting the load on the entire array of back muscles. In addition, we develop grip strength and psychologically get used to maximum weights.

When working in an extended amplitude (pull from the pit) , we work with a slightly lighter weight, but we perform the movement, emphasizing the load in the quadriceps. This will inexorably lead to an increase in strength indicators in the deadlift to full amplitude, since deadlifting from the pit, of course, will be more difficult both physically and psychologically.

In addition, there are several other conditions for good traction.

The first of these is stretching. This is especially important for those athletes who perform sumo-style deadlifts. It is necessary to pay special attention to the fascia of the adductor muscles of the thigh and quadriceps - they should be elastic and mobile, perform the variations of the splits that are most convenient for your structure. This way you will protect yourself from possible injuries and will be able to work at an optimal amplitude without experiencing discomfort or pain in the muscles and tendons.

Don’t forget about stretching the torso, perform various exercises aimed at stretching the lats, chest, lower back or abdominals, from different angles, not a single muscle in your body should be “wooden”, then the deadlift will become comfortable and absolutely natural for you from the point of view of anatomy and biomechanics of movement.

Equally important is isolated work on the target muscle groups working during deadlifting. For example, you should perform pull-ups, bent-over barbell or dumbbell rows, hyperextensions, and boat lifts to keep your back muscles ready for strength work. Don't forget about our "foundation". Additionally, strengthen your leg muscles by doing barbell squats, leg presses, seated extensions and other exercises for the quadriceps and hamstrings.

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WPA Software Requirements

In order for WPA to work, it needs several layers of software support, along with the hardware itself. Communication between the operating system and the driver is where this support will come from.

• First level - The first level must maintain driver compatibility with the WPA implementation.
• Layer 2 - For Layer 2, the network layer in the OS must support 802.1x security. This is for WPA security protocol communication between the device driver and the operating system.
• Third level - At this level, the operating system must be able to handle 128-bit secure key generation, maintenance and storage. The use of public, private, and public keys of various types of encryption must also be supported by the operating system.

Whatever security protocol a company or enterprise uses, proper management of shared network keys and passwords is one of the simple ways to maintain unauthorized access to your network and homegroup.