King deadlift or royal deadlift - an alternative to basic exercises

At home it is quite difficult to put the necessary load on your back. An alternative to the deadlift, an effective exercise for the back muscles, is the king row, which you can do at home. The advantage of the exercise is that it is performed on one leg, allowing the hip extensors to learn to work in an asynchronous mode. And this develops not only strength, but also coordination of movements. The king deadlift exercise is considered difficult both in technique and in execution. There is another name for it - dead royal draft. Therefore, at the beginning of mastering the technique, it is possible to perform it both with support on the second leg and without additional weights.

What muscles work?

The King Row is an excellent bodyweight exercise for the glutes and legs. During the work the following muscles will be involved:

• leg extensors (hip extension exercises)
• hamstring biceps,
• lower back muscles,
• latissimus dorsi muscles,
• core muscles,
• lateral abdominal muscles,
• back of the thigh,
• rhomboid muscles.

This applies to working with your own weight. When performing an element with weights, the biceps flexors of the arm and the internal bundle of the carpal muscles also begin to work.

Crossfit programs

Naturally, such a wonderful exercise has a place in most CrossFit programs.

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Other recipes

Benefits and contraindications

In addition to the fact that the element works perfectly for the back, it has the following advantages:

1. Development of coordination and flexibility - you need to try very hard not to fall in a squat on one leg with the body tilted forward and the leg extended.

1. Makes joints work - muscle mass cannot be built up without multi-joint elements.

1. Minor trauma - you can damage your back only if you perform the exercise with weights incorrectly. If the latter are not available, then the maximum that an athlete can expect is a loss of balance and a fall.
2. Possibility of using the exercise at home and in your daily training program.

The exercise is available to both professional crossfit athletes and fragile girls. In addition, it helps restore balance in the stabilizer muscles around the knees.

As for contraindications, there are none if it concerns an element without weight. When working with weights, you need to pay attention to the sensations in your back. If there is pain or the back corset is poorly developed, then it is better to hold off on training. The same goes for knees and ankles: you need to perform the element with caution if you have problems with them.

Deadlift for girls?

Many girls try to include deadlifts in their protocol, and this is, in principle, correct. The main thing is to approach this matter with your “head” and clearly understand why this basic exercise is being performed. Of all the options, the one that gets the most attention is the Romanian deadlift. The Romanian deadlift is an exercise that allows you to develop primarily the gluteal muscles, which is why it is sometimes called “feminine.”

But it was invented by a professional man in order to progress through strengthening the gluteal muscles. I think that this is a very good, effective exercise that everyone can and should do, especially since it puts less strain on the knees and is suitable for both generation Z and the older super-aged. The main thing is to do it purposefully and correctly. You can read about the technique and variants of the Romanian deadlift in a special article.

As a result of regular practice, the performer will receive harmoniously developed muscles, a powerful torso, and beautiful “correct” posture.

But at home, as a rule, “heavy artillery” is not available, then there are several options for deadlifts without a barbell.

Execution technique

The technique for performing the king deadlift in its classic version will be as follows:

Step 1. Take the starting position - stand straight, leaving a natural arch in the lower back.

Step 2. Place one foot back and place its toe on the floor. At the same time, we transfer the weight to the other leg.

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Step 3. Bend both legs at the knees, sitting down on the front as low as possible.

Step 4. Tilt the body forward.

Step 5. Return to the starting position.

The main thing in the technique is to squat and bend forward at the same time. We perform the required number of times and repeat the complex on the other leg.

Common Mistakes

There are a number of rules for deadlifting. If you do not adhere to them, the desired result will not be achieved. It is worth highlighting a number of the most common mistakes that beginners make:

1. Wrong stance. The legs are positioned in such a way that the toes point in different directions.
2. The feet are not shoulder-width apart, but slightly further apart. As a result, the lifting technology is disrupted and it becomes much more difficult to perform the necessary actions.
3. Strong arch in the chest area and tilt of the head.
4. Chin lift. This position is considered extremely dangerous for the neck.
5. The knees are not fixed in the upper position.
6. The movement is performed very quickly, in jerks.

It is extremely important to observe breathing technique. In this case, exhalation is done when standing up. The projectiles should make contact with the femur and make slight contact with it. You can train both from a straight stance and from the so-called pit. In the second case, the movement is done with a slight squat.

Wrong stance

Strong deflection and tilt of the head

Chin lift

Fixation of knees and speed of movement

Variations of the exercise

The King deadlift is available not only in the classic version, but also in various variations.

King's Row with Dumbbells

Performing an element with weights is a complicated version of the exercise. The technique will be similar to the classic version. The only difference will be that we will hold dumbbells in our hands. In this case, the back leg will play the role of a counterweight: in the process of performing the element, it needs to be pushed back strongly - it will help coordinate the lift.

Deep bent row

When performing an element without weight, you can enhance the effect by trying to reach your palms to the floor while bending over. As a result, the amplitude of movement increases, which will allow:

• work out your lower back even more,
• develop coordination even better,
• increase the load on the abdominal muscles,
• engage your upper trapezius.

Romanian straight leg deadlift

You can replace the King deadlift with this training element, which is easier to perform and will prepare you for mastering the main element. The execution technique will be as follows:

• We stand on our right leg, slightly bending it at the knee. Straighten your arms and bend your lower back.
• We lean forward, raising our left leg at the same time.
• At the bottom point, we try to ensure that the body and left leg form one line.
• We return to the starting position.

Back Lunge with Towel

Another replacement for the King deadlift, allowing you to work the bottom phase of the squat. Step by step the element will look like this:

• We stand facing any support and throw a towel over it.
• We move back until the towel is completely stretched and the arms are straightened.
• Slightly bend your right leg and lift your left leg off the floor.
• Bend the supporting leg and move the pelvis back.
• Having touched the floor with the knee of the unoccupied leg, we return to the starting position.

Additional elements of your health

Aerobic workouts for freelancers

The heart is a muscle that can also lose elasticity. To avoid unpleasant consequences, train your heart. For this purpose, there are aerobic exercises, in which oxygen is actively involved, breaking down fats.

Aerobic exercises include running, cycling, dancing, and brisk walking.

Doctors have proven that such loads improve the condition of the heart and blood vessels. They also help you quickly lose weight.

Important: proper nutrition

With proper nutrition, everything is quite complicated - there is no ideal formula and there are no universal diets. In addition, I am not a supporter of a sudden transition to chicken breasts and buckwheat.

In our FitQuest project, we have made it a rule to adjust an athlete’s usual diet and create a diet from foods that are familiar and available to him. He just posts photos of his food, and I give him tips on how to make this dish healthier.

Thus, within a month, a person’s diet changes completely, and athletes sometimes don’t even notice it, because they remain in their usual rhythm.

The main rules of healthy eating include the following:

1. The diet should contain protein foods. It is rich in amino acids that help build muscles.
2. Don't overindulge in sweets. And it’s generally better to avoid sugar after 18.00.
3. The body needs fiber. It is extremely important for the digestive system, so include vegetables and bran in your diet. Instead of white bread, opt for whole grain bread.
4. Eat vegetables and fruits. At every meal, a portion of plant food, preferably seasonal, would not be superfluous.
5. Drink water. Coffee, tea and juices cannot fully replace it, so try to drink clean water more often.

Tips for doing the exercise

All important points that you need to pay attention to are presented in the table:

This is interesting! You can relax the second leg and focus the load on the back muscles rather than the hips by tying the limb with a tourniquet. This will allow you to turn off your abdominal muscles due to the fact that you do not need to maintain balance. The load on the back of the thigh will also be slightly reduced.