Good day, dear athletes. Let's talk today about lagging muscles, that is, those that spoil the proportions of your aesthetic figure. Very often you can meet guys with broad shoulders, but their back part lags behind. This is especially noticeable when viewed from the side.
But even well-developed deltas are lost against the background of underdeveloped trapezoids. So why not solve two problems at once - pump up the rear deltoids and frame it all with powerful trapezoids. And the draft of Lee Haney will help us with this.
The benefits and harms of exercise
Should you do it? If you belong to the category of advanced amateurs or bodybuilding professionals, then it’s worth a try. If you are a beginner, then such a movement is of no use to you.
In general, as a beginner, stick to the simplest and most proven exercises!
Minuses:
- From an anatomical point of view, hyperextension of the shoulder is not natural for humans. Therefore, potentially dangerous.
- Not suitable for beginners due to difficult technique.
Pros:
- Works well on the rear deltoids and trapezius.
Lee Haney Performance History
| Tournament | Category | the date of the | Country and city | Place |
| Mr. Olympia 1991 | Bodybuilding absolute | 1991 | Orlando, USA |
Contraindications
Invented by Lee Haney, the exercise is performed standing with a barbell or dumbbells. Moreover, the sports equipment is located behind the back. All this leads to an axial load on the spine.
In order for the bar to move freely along the buttocks and back of the thigh, you need to lean back slightly. Because of this, the load on the lower back increases.
Why am I telling this? And the spine and our shoulder girdle must be healthy, otherwise cravings should be avoided.
In particular, you should avoid it if you have diseases of the elbow and shoulder joints and osteochondrosis.
Some achievements of the athlete
Lee Haney can be called, without a shadow of a doubt, that bodybuilder who has a huge number of titles and wide fame. Any professional bodybuilder knows his name well. Over the years, 22 competitions have been held with his participation.
It is characteristic that he never fell below third place. His very first significant victory was in 1982. It was an amateur championship, where athletes in the heavy weight category took part.
The next Nationals competition brought him victory in two categories simultaneously. A similar picture could be observed at the Junior Nationals competitions. A year later, his participation was noted in 8 competitions at once.
Having become a professional athlete, he is already participating in the Mr. Olympia competition. But in this tournament he took only third place. Some athletes beat him. At that moment they turned out to be stronger than him. This was the reason that Lee had to think about the need for his perfection.
The athlete began to work hard on himself, and it was simply impossible to stop him. The work has borne fruit. He not only won the Mr. Olympia competition, but also became the main winner as many as 8 times.
Execution technique and exercise options
Deadlifts, just like shrugs, can be performed with a barbell, dumbbells or in a Smith machine. The last option differs from the version with a barbell only in that it makes it easier to maintain balance. Let's consider options with free weights.
With dumbbells
The advantage of dumbbells is that they allow you to increase your range of motion. In addition, there is no need to tilt the body back.
Now for the technique:
- Take dumbbells in your hands and stand up straight.
- Move your hands with the dumbbells back so that they are behind and slightly to the side of your buttocks. The grip should be straight, that is, the palms are facing back.
- Pull your shoulders back. Keeping your back straight, pull your elbows up. The shoulder girdle does not rise at this moment.
- When lifting your arms up, bend at the elbow joint. Pay attention to your forearms, they should remain perpendicular to the floor.
- Pull the barbell up until it is level with your lower back.
- Pause at the top for a couple of seconds, then return to the starting position.
The exercise can be modified by performing dumbbell rows first with one arm and then with the other. This, firstly, will increase the amplitude of movement, and secondly, it will allow you to concentrate more on the muscles being worked, which is useful when working on weight.
With a barbell
The technique with a barbell has minor differences from the version with dumbbells, as well as some disadvantages, for example, a more limited amplitude.
How to perform barbell deadlifts:
- If you can just sit down and pick up dumbbells, this trick won’t work with a barbell. Therefore, it must first be installed on the racks of the power frame just above the knees.
- Come with your back to it, squat down slightly and grab the bar with an overhand grip (palms facing back).
- Pull the barbell up to your lower back.
To reinforce the technique, watch a video about how pros perform deadlifts.
What else is useful to know?
By bending your elbow, you will engage your biceps. Therefore, try to imagine that you need to raise your elbow as high as possible, but you cannot move the elbow joint and hands.
Additionally, you can relieve the biceps with the help of wrist straps (if it is difficult to hold a dumbbell).
Thus, this exercise is one of the few that allows you to effectively develop the posterior deltoids and trapezius. The work of the latissimus dorsi muscles is practically eliminated; the target area, on the contrary, receives an isolated load.
However, it should be remembered that the key to success is following the technique as accurately as possible. Once you start bending your elbows or using “cheating,” the load will shift to other, more developed muscles, and your training will become ineffective.
Example workout
The exercise can be adapted to suit any ability and can be performed even at home.
At home
If you have dumbbells or weights lying around in your closet, it’s simple. Perform the exercise in accordance with the recommendations already given.
Place deadlifts at the end of your back workout, as large muscle groups such as the lats and erector spinae should be worked first.
- Pull-ups on the bar - 3-4 sets of 12-6 repetitions.
- “Boat” - 3-4 sets of 15-10 repetitions.
- Deadlifts – 3-4 sets of 15-10 reps.
How to do deadlifts at home? Use either dumbbells or kettlebells, or a resistance band.
In the gym
In the gym you have all three types of weights at your disposal: dumbbells, a barbell and a Smith machine.
A set of exercises might look like this:
- Deadlift – 3-4 sets of 12-6 reps.
- Pull-ups – 3-4 sets of 12-6 reps.
- Smith rows – 3-4 sets of 15-10 reps.
In all exercises, strictly follow the technique!
Inclusion in the program
The inclusion of an exercise in a training program is determined by its characteristics. This exercise can be considered multi-joint and complex, so its inclusion in the program is due to its nature. The movement is included after the main press on the chest or shoulders, and is compensatory for it along the planes of load distribution.
The movement is usually performed for 8-12 repetitions; its inclusion in the program in a low-repetition mode is not justified. Everyone eats, anatomically this is not the most natural movement and it is better to protect your joints when performing it.
Tips for implementation
Sets and reps
Since the exercise in question is not natural for a person, I advise using less weight and more repetitions - 10-15. For building muscle mass, this will be no less effective than 6-8 repetitions. As for the approaches, everything is standard here, 3-4 will be more than enough to work the trapezius and rear delts.
What weight to take
As I already said, there is no need for a lot of weight here. Choose a weight that will allow you to perform the exercise with perfect form for 15 repetitions. When the weight becomes so light for you that in 3-4 working approaches you can overcome 11-12 repetitions, throw a couple of kilograms on the barbell.
Equipment
To provide greater stability to the lumbar region, use a weightlifting belt for the final working sets.
In many pulling exercises, where the weight is held using grip strength, part of the attention involuntarily shifts to the muscles of the forearms and arms. To avoid this, use loops or wrist straps.
List of films by Jim Haynie
2003
- HideActor (Meyer;)
- Bringing Down the House Actor (Ed Tobias)
- The United States of LelandActor (Ben)
1997
- The Peacemaker Actor (General Garnett)
- Desert's EdgeActor
- Suicide / The Last Time I Committed Suicide Actor (Jerry)
1994
- In Hope / On HopeActor (Preacher;)
- Hope Chicago / Chicago HopeActor (Nelson Hickes)
- Ambulance/ERActor (Ophthalmologist)
- Confrontation / The StandAktor (Deputy Kingsolving)
- Ellen / EllenActor (Jake Hilfiger)
- Betrayed by LoveActor (Byron Estes)
- Armed and Innocent Actor (Brad St. Clair)
1992
- Big Girls Don't Cry... They Get EvenActor (Sheriff)
- Sleepwalkers / SleepwalkersActor (Sheriff Ira), Actor (Sheriff Ira)
1991
- Wonderful Ride / TimescapeActor (Oscar)
- I'll Fly AwayActor
- Hell Hath No Fury Actor (Cantrell)
1990
- Too Much Sun / Too Much SunActor (Father Kelly)
- North Side / Northern Exposure Actor (Gillis Toomey)
- Picture / The ImageActor (David Hartzfield)
1989
- Private DebtsActor (narrator, voiceover)
- Men Don't Leave Actor (Mr. Buckley)
- Angel of Darkness / Dark AngelActor (Captain Malone)
- The Young Riders Actor (Father Peter Riley)
- All together / Staying Together Actor (Jake McDermott)
- I Know My First Name Is StevenActor (Officer Scott)
- Quantum Leap Actor (Sheriff John Hoyt)
1988
- Midnight CallerActor (Prison Warden)
- From Hollywood to Deadwood Actor (Jack Haines)
- Empty Nest Actor (Grit)
- Jack the Ripper Returns / Jack's Back Actor (Sgt. Gabriel)
- Action Jackson / Action Jackson Actor (Morty Morton)
1986
- Los Angeles Law / LA LawActor (Judge Nelson Dunley)
- Hard TravelingActor (Lt. Fisher)
- The Brotherhood of Justice Actor (Sheriff)
- On the EdgeActor (Owen Riley)
- Matlock / Matlock Actor (Captain Chris Lewis)
- Pretty in Pink Actor (Donnelly)
- Kung Fu: The Movie Actor (Federal Marshal)
1985
- Tough Love / Toughlove Actor (Lloyd)
- Silverado / Silverado Actor (Bradley)
- Death in California / A Death in CaliforniaActor (Dob Fowler)
- Detective Agency "Moonlight" / MoonlightingActor (Kyle)
1984
- Village/CountryActor (Arlon Brewer)
- Highway to Heaven Actor (Deke Larson Sr.)
- CBS School Break Special Actor (Alfred Newton)
1983
- The right guys / The Right StuffActor (Air Force Major)
- Blood Feud Actor (Ned Tuckmill (Kennedy contact in Seattle))
1982
- Outside/OutActor (Carl/Tommy/Optometrist)
- 48 hours / 48 Hrs.Actor (Old Cop)
- Knight Rider Actor (Frank Reston)
- Seven Brides for Seven Brothers Actor (Reed)
1981
- Falcon Crest Actor (Jake)
- The Princess and the Cabbie Actor (Executive)
- Chu Chu and the Philly Flash Actor (Hot Dog Man #1)
- Bitter Harvest Actor (Doc)
- Midnight LaceActor (Swathmore)
- Hill Street BluesActor (Detective Flynn)
1980
- Homeward Bound Actor (Vernon Richards)
- Alcatraz: The Whole Shocking Story Actor (Salkin)
- Fog / The FogActor (Dockmaster)
- Strength/PowerActor
1979
- Undercover with the KKKActor (First Officer)
- Traveling in a Time Machine / Time After TimeActor (1st Cop)
- Escape from Alcatraz Actor (Guard)
Common mistakes
While in the gym, I often notice how guys try to lift as much weight as possible in an exercise. In doing so, they make typical mistakes:
- The lower back and thoracic spine are bent.
- They try to raise their elbows high. While the range of the shoulder joint in this part of the trajectory is limited.
- Engage your biceps, trying to pull the barbell as close to your lower back as possible.
- They use cheating, adding footwork.
- Raise your shoulders up, as when performing a shrug.
By violating the technique in this way, you may be able to handle more weight, but in return you may get injured!
Wonderful Ride (1992) (Timescape)
Deadlift
Drama, Foreign film, Thriller, Sci-Fi
tagAbout time travel, tagScreen adaptation
Film adaptation of the work: Henry Kuttner, K.L. Moore
Director: David Twohy
Cast: Jeff Daniels, Ariana Richards, Emilia Crowe
There is a small family run hotel in the small town of Gringlen. Its owner, Ben Wilson, recently lost his wife and is left alone with his teenage daughter, Hilary. To unwind a little after the death of his wife, father and daughter leave the city for a while. After returning, they put the hotel in order and begin to accept guests. But the guests turn out to be some strange guys. They behave as if they had arrived in a real entertainment center, where something grandiose was about to happen, and not in a small town devoid of special attractions. The truth becomes clear quite soon. Strange tourists turn out to be time travelers and it was not by chance that they arrived here...
What Lee Haney looks like now: 8x Mr. Olympia
There is not a lot of information on the Internet about Lee Haney, who is an eight-time winner of the Mr. Olympia title, a man who harmoniously combines both mass and aesthetics. He was never a “media” personality; in addition, he ended his career at 32 years old. Judging by current standards, this is far from the potential peak. Lee Haney: the path to bodybuilding As we study his biography, we only become convinced that he is a unique athlete. Haney not only wrote his name in history in just 13 years of his career, but also made his debut on stage as a 16-year-old boy. In his youth, he was inspired by the form of Robbie Robinson and Tom Platz, the charisma of Arnold Schwarzenegger. Haney had good data, but victories did not come immediately. He won his first title in 1979, becoming the best teenage bodybuilder in the state. During his career, he never finished lower than third. In the early 80s he took the amateur world championship, national tournaments in the USA and several PRO tournaments. At the 1984 Olympia, Haney won his first Mr. Olympia title. As a deeply religious person, on the stage itself he thanked the Almighty for such a rapid rise. A few years ago he competed with amateurs, and already at the age of 24 he took Olympia gold. This was just the beginning. This was followed by another plus 7 victories in a row until 1991. What Lee Haney looks like today: career, family By the time he left bodybuilding, Haney had already managed four fitness gyms and was now able to give motivational lectures, speak to believers like himself, host his own shows on television and radio, as well as train elite athletes like Evander Hollifield. Lee now conducts various seminars, has written several books, was a member of the International Federation of Bodybuilding and was chairman of the President's Council on Sports Development under Bill Clinton. Lee Haney's main achievement after retirement was the Harvest House project, created back in 1992. This is a village for children abandoned by their parents. He wanted to create a place where accomplished professionals could mentor young people, teach them life skills, how to start a family, raise children, and manage money wisely. At the same time, all project participants grew up in an atmosphere of courage, kindness and respect. According to Haney, this is exactly what is needed. These days, Lee Haney looks fit and in good shape. And he is already approaching 60. To confirm this, we will attach photos taken in 2016-217: Photo. What Lee Haney looks like now He is now the TV presenter of one of the religious programs on the Trinity channel. He also hosts a TV show on fitness and bodybuilding. These days, Lee is in demand on television and in the press as never before. He conducts many seminars, the entire bodybuilding community considers him a professor
Related article: What does Frank look like in old age? Zane Haney emphasizes at every turn and in all interviews the importance of healthy eating, exercise and diet. Motivates young guys to play sports
He is now a member of the International Association of Sports Sciences. As for family life, Haney is married to his classmate, whom he met at the age of 6, while still at school. Lee Haney sends greetings to his fans from Russia
Jack the Ripper Returns (1988) (Jack's Back)
Detective, Foreign film, Crime, Thriller, Horror
Director: Rowdy Herrington
Cast: James Spader, Cynthia Gibb, Jim Haney
About a hundred years ago, terrible things happened in London. A serial maniac lived here, who was later nicknamed “The Ripper.” This terrible monster killed a huge number of girls. The police tried their best to find the maniac, but nothing came of it. He was always several steps ahead of the detectives. As a result, the Ripper was never found. All residents of London and far beyond its borders knew about this. It is not surprising that an imitator appeared in Los Angeles, who also began to kill young girls. Soon the police raise suspicions against doctor Westford. However, he is killed. His twin brother decides to conduct his own investigation.
Biography
Lee Marvin Haney was born on November 11, 1959 in Spartanburg, South Carolina. Like many great athletes, he was interested in sports from early childhood. At first he played football, but soon this was not enough for him. He wanted to be big and strong. It is not known exactly what motivated him; perhaps it was just a passing hobby at first. At the age of 19, he won his first Mr. America junior tournament. As Lee Haney himself said, he lived in a religious family, and at the age of 17 he finally believed in the existence of certain higher powers. Then he promised God that if he helped him win all the tournaments, then he would put all his success in the service of God. Since then, incredible luck has followed him: Lee won the American Junior Championships, then the American Junior Championships, the US National Championships, and then won the title of Mr. Universe. Believe it or not, but most likely it was God who helped him win all these competitions. From that moment on, he began to take religion very seriously and decided to follow the path of a true Christian.
Lee received the status of a professional bodybuilder in 1983. Then, showing himself for the first time at the most honorable Mr. Olympia tournament, he took a worthy 3rd place. “For the first time, a very good result,” you say, but Lee Haney didn’t think so, he wanted a victory that would give him self-confidence. And from 1984 to 1991, he took only first place at all Olympias. After winning in 1990, he wanted to end his career as a competitive bodybuilder because he did not want to encroach on the glory of the best bodybuilder in the world at that time, Arnold Schwarzenegger, who, let me remind you, has 7 Sandow statuettes. However, having performed at Olympia in 1991, he admitted that this victory was surprisingly easy for him.
At 32, he decided to retire from his career as a competitive bodybuilder. Lee decided to go into business and purchased a fitness center, and then another. And such a business was very successful for him. Even when he was offered to take part in the Mr. Olympia tournament in 1995, he refused. As Lee Haney himself said, this would not have affected his popularity in any way, and the prize money of 100-150 thousand dollars would not have helped him much, because business brought him much more. Lee would have arranged a prize of 400-500 thousand dollars, but no less. He spends most of his income on a special village for children who, for one reason or another, do not have parents. They live in good houses, eat well, play sports, study, in general, lead the normal lifestyle of an ordinary child.
Lee Haney now
Lee Haney is a sympathetic and kind person. That's why in 2004, along with his wife Shirley, he purchased a 40-acre farm near Atlanta, where he built the Haney Harvest House, which is a free recreational area for children of all nationalities. In December 1998, the President of the United States of America, Bill Clinton, appointed Lee Haney as Chairman of the President's Council on Physical Education and Sports. In the same year he became a member of the IFBB bodybuilding federation. A little later, Lee wrote two books, Total Lee Awesom and Ultimate Bodybuiding, where he reveals his successes in bodybuilding. The champion is the owner of two fitness clubs in Atlanta, where he often teaches bodybuilding to everyone. A little later, the athlete released a line of sports nutrition. Lee Haney now lives with his family in Georgie.
