The deadlift is mainly divided into the following three types:
1. Straight-leg deadlift
Key points of action: Stand with your feet open, slightly narrower than your shoulders, and do not bend your knees. . Grip the bar with both hands. Many people may think that the standard deadlift is mainly used to train the muscles on the arms, but what many people don’t know is that the standard deadlift has another effect, that is, when you do the standard deadlift, your body The muscles of the posterior chain will be exercised. The posterior chain refers to the muscles in the back of the human body between the neck and the heels.
2. Bent-leg deadlift
Action essentials: Stand with your feet in a figure-eight shape, hold the barbell in front of your body with both hands, the grip distance is about shoulder width or wider, and bend your knees Lean over.
3. Sumo deadlift
Essentials of action: The leg split is greater than the bent-leg deadlift, and other points are the same. It is more suitable for women to exercise because women’s leg strength is stronger than their back strength.
Note on deadlifts:
When we deadlift, we should maintain the normal physiological curvature of the spine. In addition to keeping the back straight, our cervical vertebrae are also part of the spine, as well. Need to stay straight.
Once the cervical spine bends during a deadlift, it will affect the normal state of the entire spine. There are many ligaments and muscles inside and outside our spine. Because the cervical spine bends, it will inevitably affect the normal state of the entire spine. state, which includes our lumbar and thoracic spine.
So it is impossible to keep your back straight when you raise your head. It is not allowed for us to raise our head when deadlifting, but many people I'm used to looking in the mirror.