Types of deadlifts and correct technique

You may not know the man by name, but you've undoubtedly seen celebrity trainer Don Saladino's work on the big screen.

Saladino is responsible for creating virtually every strong body in the Marvel Cinematic Universe, with a client roster including names like Ryan Reynolds, Sebastian Stan, Scarlett Johansson, Jake Gyllenhaal and David Harbour.

When it comes to building a superhero body, few are better qualified to give advice than Saladino.

So we reached out to the hero creator for his tips on gaining MCU-worthy muscle size, and he mentioned that deadlifting, specifically with a trap bar, is one of the tools he usually turns to in his training.

"This is one exercise that really has a lot of success," he says. "You're training your lower body, upper back and lats, core strength, not to mention your glutes, legs and grip strength."

As for why Saladino likes this apparatus—a hexagonal piece of iron that an athlete uses to lift a barbell while standing in its center—he gives two reasons.

Read also: Fitness bikini workout plan: stage No. 1.

This bar has high handles, which Saladino says allows a lifter with limited mobility to get into a safe deadlift position compared to a conventional barbell deadlift lever, which is closer to the floor and requires a greater range of motion.

The weight of the weight is centered. If you have a stock rod loaded in front of you, which Saladino says will "pull you forward." When working with a trap bar, where the handles are on the side, the athlete's torso is held in a more balanced position and, as a rule, is stronger for lifting the weight.

Complete the three workouts below in one upper body session, plus a few additional exercises here that you can add to your program to build muscle and improve your physique.

Exercises with weights

Performing exercises with weights in a power frame can protect yourself from injury, since this design provides for adjustable pins that have an insurance function.

These limiters can be set to any height, giving a wide range of possibilities. Without outside help, a person will be able to perform a military press and not be afraid that the barbell will break off and cause harm to him.

When combined with a bench, the athlete can perform bench presses in a power rack while lying or sitting without the need for additional support. But most often this design is used for barbell squats or deadlifts.

Safety factor

For anyone who trains alone, the power rack could one day save their life. Training alone without a power rack is like driving a car with old, bald tires that could explode underneath you at any moment... on a highway strewn with rocks and puddles of oil, glass shards and nails... in the mountains... in the fog... with worn brakes. Do you think I'm exaggerating? Just ask those guys who bench pressed alone and DIED under the barbell crushing them. Such cases claim 2-3 lives a year - and some of the victims were experienced elevator operators who should have exercised due caution. This is not a good way to die. Just imagine how a person feels when he is slowly being crushed by a heavy barbell. Hanging yourself is easier and faster.

Exercises without weights

The presence of adjustable limiters on the vertical racks of the power frame will be useful not only for men who want to increase muscle size, but also for those who simply want to get their body in shape.

This way exercises in a power rack can be performed without the use of weights. The most common example is incline push-ups for girls. For training, you must have a power frame and a bar.

Before performing the exercise, it is enough to set the bar at the required height and take a lying position, clasping the bar with your hands at a distance slightly wider than shoulder width. Next, as you exhale, bend your elbows and, upon reaching the lowest point, return to the original state.

Another interesting example is side lunges under the bar. To do this, just set the bar at waist level. After preparation, you need to stand to the left of the projectile and step under it with your right foot, bending your knees and tilting your back straight.

The main benefits of training in a power rack

In addition to safety considerations, the power frame has two more useful qualities. Firstly, you can perform “overloads” in a power rack, i.e. lift huge weights over a small range of amplitude, close to lockout. This training method was widely used by athletes of the past and is one of the secrets to their incredible strength and power. They used this principle without a frame. It is much easier for modern dinosaurs to do overloads - after all, we have a power frame! Living today isn't so bad!

Secondly, in the rack you can do squats and bench presses from the bottom. This means that your squat begins with you diving under the barbell resting on the stops. At the beginning of the movement, your thighs will be parallel to the floor or just above parallel by 3-5 cm. To start the movement in a heavy squat from this position requires SUPERHUMAN EFFORT. Bottom squats will rediscover the meaning of HARD WORK, CONCENTRATION, INTENSITY, WILL, DETERMINATION and EFFORT. These squats will make your back, buttocks and thighs very strong and large.

In the May 1985 issue of THE STEEL TIP magazine (Vol. 1, No. 5), Dr. Ken Leistner reported on “a very interesting conversation ... with Professor Don Corrigan of Purdue University ... former head coach of the Boilermakers wrestling team ... and exercise physiologist. Professor Corrigan commented: “I'd like to see them squat from the bottom of the range rather than the top. Then we'll finally see who's really good at squatting..." Food for thought!

You can also do a bench press from the bottom point. Simply position the bars so that the bar rests on them almost touching your chest, and begin each repetition from this position. It's really HARD! When the movement starts from such a low point, it turns the bench press into pure torture. When you first try this exercise, it will feel like your chest and shoulders are being torn apart by two teams of wild horses. But keep doing this exercise and you will see how incredibly strong and powerful your entire torso will become.

Other ways to train

Quite often, power frames have additional elements. Thus, in the upper part of the structure you can often find crossbars that allow you to perform pull-ups and other exercises that require your legs to be suspended.

When choosing a power frame for training, you should immediately decide for what purpose the structure is being purchased, this will allow you to make the most correct choice. In addition, we should not forget that the structure must withstand the weight of not only the athlete himself, but also the weights used.

In order to find a high-quality power frame for training at home or in the gym, contact the Pro-trainer online store. Here you can find many types of structures that differ not only in configuration, but also in cost. In our catalog, everyone can find the best exercise machine for sports.

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It strengthens your back

The best thing about the deadlift is that it develops all the muscles in the back of your body - those are all the muscles you can't see in the mirror. Including, of course, the back. Your back muscles must be tense to maintain an upright position.

And this is good. Most often, people with back problems have weak extensors (those long muscles located on the sides of the spine), stabilizers and many other muscles.

How can traction help us? Yes, very simple. You lift weights, strain yourself. Do this regularly and your muscles will become stronger. All.

Once again, how to pull correctly

1. Load the bar
2. Come inside
3. Sit down and grab the handles
4. Tighten your abs (as if you are about to get hit), tighten your back
5. Stand up and squeeze your buttocks

Deadlift with trap bar: technique with video

Daniel Speakman

Qualified personal trainer level 3 / Published

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Whether you're new to training or a seasoned athlete, you've probably done some kind of deadlift or seen others do it. If not, don't worry, we'll show you how it's done.

What is a trapezoid and why do you need to swing it?

The trapezius in human anatomy is a triangular, flat muscle that originates from the base of the skull and covers the entire upper back.
The trapezium is divided into three parts: upper, middle and lower. The upper part lifts the shoulder blades and rotates them outward. The middle and lower parts bring the shoulder blades toward the spine and lower them.

By choosing effective exercises to pump up all parts of the trapezius, you can:

• Make your back muscular. The trapezius starts from the occipital bone, covers the entire upper back and largely determines how powerful and sculpted you will look from behind.
• Improve your posture. With insufficient development of the trapezius, stooping may occur; with asymmetry, scoliosis may occur. A strong muscle helps keep your back straight and your shoulders straight.
• Increase results in different sports. The trapezius stabilizes the shoulder blades and shoulders, so if you want to perform well in weightlifting, gymnastics, calisthenics, or any sports that involve throwing and hitting, a strong trapezius is essential.

How to Deadlift with a Trap Bar

To perform deadlifts in a power rack, all you need is a trap bar and some extra weight.

Stand in the middle of a power rack with your feet hip-width apart. Feet point forward. Bend your knees and lower yourself down. Firmly grasp the handles at your sides. Start pushing off the floor with your feet, while keeping your back straight. Push your chest forward and engage your core muscles. Pull yourself up as if you want to stand up - push off the floor until you are in a vertical position. Tighten your buttocks and keep your back straight. Lower the barbell to the floor, keeping it under control throughout the movement.

Ivan, model, (@ivanov_fit) demonstrates Myprotein clothing:

Theory first

Whether we like it or not, we need to start with a boring theory, of which the Internet is full. The deadlift is a multi-joint (basic) pulling exercise that is performed with dumbbells, a barbell or a kettlebell and uses about 75% of all human muscles. In this case, only three muscles work actively, to a greater or lesser extent: the back extensors, the biceps femoris and the buttocks. The remaining muscles experience, to one degree or another, a static load. These are the quadriceps, lats, biceps, triceps, trapezius, calf muscles, abdominal muscles, and of course the forearms.

Now directly about how to properly perform deadlifts with a barbell.

Initial position:

• Stand close to the barbell. Place your feet shoulder-width apart, parallel to each other. In this case, the socks should stick out slightly forward beyond the barbell.
• The gaze is directed upward. The back is straight. The shoulder blades are retracted.
• Keeping your back straight, bend your knees and grab the bar with a straight grip slightly wider than your shoulders.

Technique:

• Take a deep breath.
• As you exhale, lift the barbell with a smooth movement, straightening both your torso and legs.
• Then, smoothly start moving the bar back down. The bar should move strictly vertically along the shins. The shoulder blades remain retracted and the back is straight.
• After the bar passes the line of your knees, squat down and touch the weights to the floor.

Common Trap Bar Deadlift Mistakes and How to Avoid Them

There is a risk of injury when performing deadlifts, so it is important to focus on technique. Remember to keep the movement under control, take your time, follow the recommendations, and you will succeed.

Arching your back while deadlifting with a trap bar will put a lot of pressure on your back and increase the risk of injury.

What you don't need is an injured back, because such an injury will limit you not only in the gym, but also in everyday life. Remember to keep your back flat or neutral and don't overdo the weight.

Bar grip

The most common, especially among amateurs and beginners, is a straight grip. It puts maximum load on the forearms, thereby training grip strength. But to prevent the hand from unclenching when using heavy weights, athletes use auxiliary equipment, for example, deadlift straps, and also use other types of grips.

To lift heavy weights, and most often among professionals, a “mixed grip” is used, that is, a mixed grip, when one hand is directed with the palm towards you, and the other away from you. This method greatly reduces the likelihood of the bar slipping out of your hands. However, a torque is created that has a subtle negative effect on the spine, so you need to be especially careful.

The “lock” or “weightlifter” grip differs in that the thumbs are pinched between the other fingers and the barbell, acting in a similar way to straps. Often this grip causes pain, so it is rarely used.

Types of deadlifts and alternative exercises

Similar to the sumo squat, the sumo deadlift involves a wider stance with your feet. Toes point to the sides, hands between the feet.

The range of motion in the sumo deadlift is shorter, allowing you to lift heavier weights, with force on the quads, hamstrings, glutes, and trapezius.

In the starting position, the legs are wider than the shoulders, and the feet should be under the bar. Your arms are down, relaxed, and when you grab the bar, they are between your feet.

This type of deadlift is similar to the classic deadlift, the only difference between them is that you lift the barbell from the plates (when it is mounted with plates on blocks). This reduces your range of motion and allows you to lift more weight.

Features and habitat

Bent-over barbell row with a reverse grip. We study all the subtleties and secrets

Vultures are large birds of prey. These include all representatives of the vulture subfamily, of which there are ten genera and fifteen species. We will talk about them today.

Bird vulture

The birds of the vulture family also include vultures, which are extremely reminiscent in appearance of American vultures, but scientists are not inclined to unite them by kinship, but consider vultures to be close to vultures and bearded vultures.

The birds are on average about 60 cm long and weigh up to two kilograms. They prefer to inhabit mountain slopes, deserts and savannas, because they love clearly visible and extensive territories, do not leave their habitable places and do not migrate.

The vulture in the photo does not have a particularly attractive appearance; it is based on a dark feather color: gray, brown or black; a long neck, which in most species has no feathers and is covered with down.

They have a huge, hooked and powerful beak, a very prominent crop; large in size, rounded at the edges, wide wings; stepped tail, characterized by rigidity.

The legs give the impression of being strong and massive, but with weak fingers that do not allow them to carry prey with blunt and short claws, but such limbs make it possible to walk quickly and even run, with small but swift steps.

The birds belong to the hawk family, live in countries with warm climates and are widely distributed in the eastern hemisphere. The largest bird of prey among the vultures can reach a height of one meter, the wingspan is about three, and the body weight can be more than ten kilograms.

This is a black vulture bird that lives in southern Europe and northern Africa, but is especially numerous on the Asian continent. In search of food, it can fly up to 300-400 km per day.

Types of rods

Standard rod

The classic (standard) version of the barbell is a barbell - a horizontal metal rod - on which training discs with internal threads are mounted, secured with fastenings. This equipment can be used in a wide variety of exercises if no other options are available. There are always two or three standard barbells in the gym.

Technical characteristics of the classic rod: weight of components, diameters, length

Olympic barbell

The Olympic barbell has a number of features that make it more maneuverable. The “Olympic” bar is made of high-quality steel, the weight is distributed evenly, the bar has Kraevsky markings, the rod has high strength properties. In addition, the rod has special bushings secured in bearings. Typical characteristics of the projectile: weight - 20 kg, length - 2.2 m, diameter - 28 mm, bushings 50 mm. The Olympic barbell is most often used in the training complexes of professional athletes.

Powerlifting barbell

The bar of a powerlifting barbell has a larger diameter than an Olympic barbell. When working with a barbell, oscillatory movements practically do not occur. The equipment is designed to work with large weights (the weight of discs can reach 50 kg).

The Importance of Stretching

The exercise places specific demands on form. Do you know why most men cannot bend forward normally? The reason here is not pain in the lower back, or even stiff hamstrings. The body position is usually stabilized by inflexible ankles. You will have to start the workout by stretching in a split squat with the heel of the back leg lowered to the floor. It is enough to stretch for 30-40 seconds on each side to make the bend more free.

Before training, it is also recommended to warm up the hip joints and shoulders with rotations. Otherwise, the tilt won't be deep enough to engage your back, and you won't be able to perform the movement correctly.

Benefits of doing barbell exercises at home

Working out with a barbell has a number of advantages, among which the most important is the growth of muscle mass. With regular exercise, muscles tend to develop and strengthen. Not only strength training for men should include various exercises with a barbell: women's training complexes, the goal of which is to increase muscle volume and create a beautiful relief, should consist of exercises with weights, in particular, with an EZ-barbell and a classic bar.

It is impossible even for male athletes to pump up muscles through gym training alone, so the barbell cannot be categorically considered a forbidden piece of equipment. Only if you have health restrictions, you can refuse such workouts in favor of cardio, gymnastics and bodyweight exercises. If your goal is to gain/lose weight, then the barbell is one of the best weapons in the fight for an athletic figure for both men and women.

Another advantage of using equipment is the acceleration of metabolism, which makes you quickly get rid of excess fat (including subcutaneous fat - during the period of intense drying). In addition, periodic weight training increases strength and endurance, comprehensively exercises the muscles and promotes harmonious physical development.

Results of women's strength training: before and after training with weights (dumbbells, barbells, weights)

Pull-down with emphasis on the chest

Lower block thrust.
learning all the subtleties and secrets The exercise technique is already clear - you pull the handles towards you as you exhale and allow them to “move away” from you as you inhale. First, hang 2.5 kg weights on the machine. Try doing 10 reps. If it turns out to be too light, then hang 5 kg on each side.

The exercise should be done at 75-80% of maximum effort. That is, you feel that you can do 2-3 more repetitions, but you stop. This will help you not immediately overload your back muscles.

Today we disassembled another exercise machine for correcting posture. If you have any questions, write, there is a comment box below, I will definitely answer!

Now look, the trainer very sensibly explains how to use the simulator:

A set of effective exercises with a barbell for women and men

For the best results, it is important to choose the right load: if you are a beginner, at first you can use a bar, and it does not matter whether it is straight or curved, rather than a barbell, and perform the exercises in 1-2 approaches. You can use video lessons for training.

Bench press for girls and men

This exercise is aimed at working the pectoral muscles, the muscles of the shoulder girdle and the triceps brachii muscle. The bench press develops the chest (makes it wider) and helps build strength and endurance. The exercise is performed from a lying position on a bench (horizontal or inclined); a barbell or bar can be used as equipment.

Number of sets and reps: 3 x 8–10 reps.

Video instructions for performing a group of exercises for girls with an ez-shaped barbell

Deadlift for the back at home

Deadlift is aimed at proportional development of the muscles of the arms, legs and back. The exercise is basic, which means that it should be present in men's and women's training, the purpose of which is muscle development. Deadlifts can be performed using a classic barbell or a trap barbell, which is perfect for beginners, with a forward or reverse grip. Also, this exercise can be performed at home with a specific training program.

Number of sets and reps: 3 x10–15 times.

Video instruction: nuances of deadlift technique

Bent-over barbell rows at home

Bent-over barbell rows are used to train the latissimus dorsi, rhomboids, trapezius and deltoids. If you are a beginner and are working with weights for the first time, use a barbell with light weights or an empty bar to perform the exercise. The number of approaches and repetitions also depends on the level of training: beginner - 3 approaches, 10 repetitions; experienced - 3-4 sets, 15 repetitions.

Video tutorial: Bent-over barbell row

Squats

Barbell squats are also a basic, universal exercise that targets several muscle groups simultaneously: the gluteus maximus and medius, the lumbar and abdominal muscles, the quadriceps and hamstrings. It’s worth noting that barbell squats are a fairly popular exercise among the female fitness audience. It allows you to increase the volume of your hips and buttocks: remove subcutaneous fat and build muscle mass. However, men also need to make time for weighted squats in their workout to balance muscle growth throughout the body and create a proportionate, athletic figure.

Repeat the exercise 15 times for 3 sets (20 times for 4 sets for experienced athletes).

Video instructions for performing squats with a barbell

French press with barbell (dumbbells)

In the French barbell press, one joint works - the elbow. That is, the movement is performed by bending the arms at the elbow joint. Thus, the biceps, triceps and pectoral muscles are worked out. For men, this is an effective way to increase the volume of the shoulders; for women, it is to tighten the inner part of the arms and get rid of “flabbiness.” The exercise is performed lying on a bench with a barbell or barbell.

Number of sets and reps: 3×15

Video tutorial: technique and nuances of performing the French press

Barbell curl

Biceps training in men's training is a central exercise for developing arm muscles, since the biceps muscle is an indicator of good physical fitness and strength. For women, working out the biceps is also necessary to make the arms and shoulders gracefully sculpted and toned. The technique for performing barbell curls is as follows:

Number of approaches and repetitions: 3×15.

Video instructions for lifting barbells for biceps

Barbell up press

With the correct technique for performing the barbell press up, the deltoid muscles, muscles of the shoulder girdle and trapezius are included in the work. As weight increases, the abdominal and back muscles become more active. In addition to developing muscle mass, exercise helps improve your posture. If you are just getting acquainted with the exercise, the up press can be performed with an empty bar or, to develop technique, with a gymnastic stick.

The number of approaches can be from 3 to 4, depending on your level of physical fitness and general well-being.

Stages of the technique of performing the press up: version with a barbell and bar

Video instruction: lifting the barbell up

Close-grip barbell row to the chin

The barbell row to the chin is another exercise to develop the deltoids and trapezius muscles. The chin row can be performed in two ways: with a narrow grip and a wide grip. A narrow grip allows you to raise your elbows higher, while activating your deltoids. Wide grip - reduces the load on the shoulders and engages the middle deltoid muscles, which visually enlarge the shoulders.

Technique for performing exercises for the back and shoulders:

Number of approaches and repetitions: 3×15.

Video training for deltoid muscles: standing barbell row to the chin

Lunges with a barbell

Lunges are a basic leg exercise. But before you take the barbell, the lunge technique must be well honed. Therefore, if you are a beginner, first use a gymnastics stick or an empty bar. When lunging with a barbell, the muscle emphasis is primarily on the gluteal muscles and quadriceps. As stabilizers: the muscles of the back of the thigh, which allow you to maintain balance at the peak point of the lunge.

Do 10–15 reps on each leg in 2–3 sets.

Hammer for biceps

The hammer (or hammers)
is a biceps exercise performed with a parallel grip
(in its classic version)
.
We have already mentioned lifting with a parallel (neutral)
grip in an article about lifting a barbell for biceps in the version with a barbell frame
(you can find it at the link )
, which is essentially an analogue of hammers and the meaning of lifting biceps with a barbell frame, as promised, we will consider in this article about hammers.

So, a little theory. When we lift a barbell or dumbbell with an overhand grip (palms down)

In addition to the biceps, our forearms, small muscles of the shoulder, etc. are noticeably included.
When we lift the projectile with a reverse grip (palms up),
the biceps are activated as much as possible.

The parallel grip variation is a middle variation between these two. Accordingly, the load is distributed in half. Since more muscles are working, then we will be able to lift more weight, relative to the other two options. Plus, a neutral grip is more comfortable for the wrists, because... this is their natural position. This, in fact, is the point of the exercise.

The disadvantages include the fact that, compared to lifting with a reverse grip, the load is less concentrated on the biceps (but there are some tricks here, which we will discuss below)

.

1. Starting position

The starting position, as well as the technique of performing this exercise, are quite simple, but even here they manage to make mistakes.

Let's stand with dumbbells. For stability, you can slightly bend your knees. We lower our shoulders down (we just lower them down with a straight back, without bringing them forward)

to reduce the likelihood of helping yourself with third-party muscles. We press our elbows to the body and do not move them further during the exercise.

The exercise can be performed standing or sitting on a bench with a backrest at 90 degrees, pressing your shoulder blades against the backrest and placing your feet firmly on the floor.

2. Doing the exercise

Take dumbbells (or a barbell with a bar frame)

in front of us, take the starting position and begin. With an exhalation, we lift the dumbbells up, lifting them as high as possible, but to the extent that there is a load in the muscles, i.e. The biceps should not rest at the top point. While inhaling, we slowly lower it back; I also do not fully straighten my arm at the elbow, keeping the muscle under load. The movement is smooth - smoothly raised, smoothly lowered, do not throw the dumbbells up out of inertia.

It is important to avoid body movement. The body, like the shoulders (from the delta to the elbows),

not mobile. No swinging or throwing. Only part of the arm works, from the elbows to the dumbbells.

You can perform the movement like lifting both dumbbells at the same time (the same situation with lifting a barbell frame)

, and one by one. There is no fundamental difference, but as a rule, performing lifts one at a time makes it easier to maintain balance. But in this case, you need to pay even more attention to the immobility of the body, because In addition to swaying, it also begins to rotate along its axis. Raises with one hand can be performed either alternately left-right, left-right, or you can first do an approach with one hand, holding a dumbbell in the second for balance, and then with the other hand.

The distinctive meaning of the barbell in this exercise is the same as in the biceps curl. We keep a solid bar connected to each other, thereby eliminating the work of many stabilizer muscles, because it doesn't dangle in different directions like a dumbbell. The technique of execution is identical to lifting dumbbells at the same time.

We recommend trying all these classic options and choosing the most comfortable one for yourself.

Now, let's talk about some variations of this exercise, which slightly change the load on the biceps and to some extent compensate for our neutral grip.

3. Additional exercise variations

Here I would like to mention performing an exercise with the so-called supination of the hand.

There are two concepts to remember: pronation and supination. Pronation of the hand is a rotational movement of the hand with the thumb inward (palm is down)

.
Supination, accordingly, rotates the hand with the thumb outward (the palm turns upward)
.

What is the point for our biceps. One of the functions of the biceps, in addition to bending the arm at the elbow, is also to rotate the forearm. If you bend your elbow at a right angle and rotate your hand along its axis (palm up and down)

, you can notice how the heads of the biceps fidget back and forth. With a regular stationary biceps curl, this function is not involved. By performing supination when lifting, we affect all its functions, and therefore develop it more fully.

The version of the exercise with supination is the same as before. We follow the same rules, but add supination when lifting. Those. at the bottom point, in our starting position, we still hold the dumbbells with a neutral grip, and when lifting them up we gradually turn them to the palm-up position at the top point.

With this option, it is advisable to take the dumbbell not in the center of the handle, but close to the pancake with your thumb to make it more difficult to turn the dumbbell.

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Recommendations for implementation

• In the starting position, your elbows should be raised up, this will allow you to hold the barbell on your shoulders, and during the squat will prevent your torso from leaning forward.
• Don't round your back or roll your shoulders. This may cause the barbell to fall.
• During the squat, the body should remain vertical. Leaning forward is not allowed! This will cause you to lose your balance and cause the bar to slip.
• Most beginner athletes cannot go into a deep squat due to low flexibility of the lower leg muscles, especially the back part. Therefore, at the initial stage, squat until your heels remain firmly pressed to the floor. Their separation is not allowed, as this will create a large load on the knee joints.
• When squatting, do not bring your knees past your toes. To do this, you need to move your pelvis back a little.
• Don't arch your back when doing overhead presses. If you can't press the barbell using your pressing muscles alone, it means you've taken too much weight or created poor acceleration when coming out of the squat.
• At the top phase of the movement, you need to fully straighten your elbows and press the barbell straight above your head. It is important that your entire body from your heels to your toes is in the same plane.
• When performing a bench press, you do not need to do an additional squat as in the shvungs. There is one continuous movement from the moment of straightening the legs to straightening the arms.
• All elements of the exercise must be under your control. There is no need to drop the barbell on top of your chest or suddenly go into a sitting position under its weight.

Advantages and disadvantages

Advantages

• The first reason to perform this exercise is to strengthen the muscles of the legs, especially the quadriceps (due to the location of the bar in the front) and gluteals, since thrusters involve a deep squat below parallel.
• Development and strengthening of the deltoid muscles. This reduces the risk of injury to the shoulder girdle and increases the weight in basic bench press exercises.
• Strengthening the abdominal muscles. It is a well-developed press that reduces the risk of back injuries. Nowadays there is such a tendency in the gym to give preference to exercise machines rather than free weights. Because of this, the core muscles do not receive the proper load. Thrusters will correct this imbalance.
• Improved coordination. Most exercises in CrossFit require the athlete to balance the weight well, since these movements consist of several elements. Without coordination, it will not be possible to achieve technically correct execution.
• Developing endurance and strengthening the cardiovascular system. This allows you to get more work done in a shorter period of time.
• Strengthening and improving joint mobility. CrossFit athletes are more flexible than bodybuilders and even more so powerlifters. And without proper joint flexibility, it will be difficult to perform other training elements in the future.

Flaws

• When performing thrusters, the legs do not receive the proper load. What is it about? The leg muscles are stronger than the deltoids, and all that we can squeeze overhead will be small for the quadriceps and gluteal muscles at the time of squatting. If you are in a mass-gaining period, thrusters are unlikely to suit you.
• Now let's talk a little about the grip. To perform front squats, we need to put our elbows forward, which will make it easier to maintain an even body position in the lower phase. But because of this, we will not be able to fully grasp the bar, since the flexibility of the wrist joint will not allow us to do this. Now let's look at how to perform the OVERHEAD BAR PRESS. Athletes grab the bar with their entire palm, but they won’t be able to push their elbows forward, but they will be able to squeeze out much more weight. What am I getting at? Thrusters, although they consist of two exercises, but the grip forces us to choose either squats with the correct placement of the elbows, or the maximum potential on the bench.

That is, in fact, although thrusters are an excellent multi-joint exercise, they are not suitable for the role of mass-gaining. There is a solution to this problem. You can break them into two separate exercises and perform them as a drop set. That is, first we do front squats, then we change the weight and perform overhead presses.