King's thrust

Anyone who decides to start playing sports at home is faced with the main problem - at home it is almost impossible to give a sufficient load on the back. Of course, if the house has a crossbar, the task is somewhat easier. But what if there is no way to put it? In this case, King's thrust can come to the rescue.

This exercise comes from hiking training for lifters. The authorship is attributed to a certain athlete King, but this is not entirely true. Since, if you look at the original name of the exercise in English - Bodyweight King Deadlift, then the origin of this name becomes clear. Translated, it means - "dead royal thrust." Why royal? Because it is very difficult, both in technique and in execution.

This means that the exercise can be performed without additional burdening.

What muscles work?

How does King deadlift work? In fact, this is a slightly modified dead thrust. She uses the following muscles:

• the back of the thigh;
• rhomboid muscles;
• core muscles;
• lateral abdominal muscles;
• latissimus dorsi;
• hamstrings;
• leg extensors;
• lumbar muscles.

And if you add a more or less serious burden to the exercise, then muscles such as the biceps flexor of the hand and the internal bundle of the wrist muscles are additionally included in the work.

Benefits of exercise

Is this exercise worth incorporating into your athlete training program? Of course not! But only if you have the ability to perform deadlifts with a barbell. In all other cases, the King's deadlift is essential for home workouts. Indeed, without it, it is impossible to work out the back hard enough.

In addition, it has the following benefits:

• Basic polyarticularity. For those who want not only relief, but also constant growth of muscle mass, they should remember that without multi-joint exercises it is impossible to shock the body, which means it is impossible to make it grow.
• Low invasiveness. Of course, if you take a dumbbell (or a bag of books), then the consequences of improper technique can severely damage the back, but in the absence of weights, all that can result in a violation of the technique is a fall.
• Development of coordination and flexibility. Not everyone will be able to sit on one leg with the body leaning forward so as not to fall. In this case, the leg should be extended like that of a ballerina.
• Ability to train at home. Perhaps this is the most important advantage of deadlift on one leg without weight over all analogues.
• No additional load, allows you to use it in your daily training program.

All of these qualities have made the king deadlift popular among both women and professional CrossFit athletes. After all, what could be better than the ability to maintain muscle tone while on vacation.

There are no contraindications to using the deadlift king without weight. And in the case of working with weights, everything is standard - you cannot work with back pain or an insufficiently developed spinal corset.

Execution technique

Next, let's take a closer look at how the king thrust is performed.

Classic execution

First, let's talk about the classic version of the exercise.

1. Starting position - stand straight, make a slight bend in the lower back.
2. Move one leg back slightly so that all the weight falls on the dominant leg.
3. Get down on one leg (squat down) while tilting the body.
4. Back leg as far back as possible in the process.
5. Rise while maintaining the deflection.

What subtleties do you need to know while doing the exercise?

The first: If you are not sufficiently prepared for the King Deadlift exercise, you may not be able to fully push your hind leg back, but just hold it under you.

Second: you must always carefully monitor the position of the lower back and gaze. In order not to accidentally violate the technique, it is better to look at the mirror in front of you, directing your gaze to the top of the head.

Third: in the presence of good physical fitness, pull the leg back as much as possible, and hold at the lowest point for 2-3 seconds.

There is also a separate technique for those who are used to constantly progressing. For her, you need a load (an eggplant with water, a bag of books, a dumbbell). For a beginner athlete, 5-7 kilograms will be enough (this will be comparable to a deadlift weighing 25-30 kilograms), for professional athletes, do the appropriate calculations yourself, but do not forget that you will have to maintain balance during lifting.

Weighted exercise

One of the more complicated options for the king deadlift is the execution with weights. In this case, the technique will look like this.

1. Stand up straight and make a slight arch in your lower back.
2. Pick up a load (ideal if it has a balanced center of gravity).
3. Put one leg back strongly, keeping the weight on the supporting leg.
4. Bend the body while standing on one leg, while maintaining the lower back arch.
5. The hind leg acts as a counterweight and should help coordinate the lift.
6. Return to starting position.

In words, everything seems simple, but in fact, the "royal deadlift" is one of the most technically difficult exercises. Perhaps this is why it is practically not used in bodybuilding sports programs.

Deep slope option

There is also a variation of the exercise on the topic of using without weight. In this case, the main difference is trying to reach the floor with your palms and touch the floor with them. This significantly increases the range of motion and allows you to do the following:

• work out the lower back much more;
• use the top of the trapezoid;
• increase the load on the abdominal muscles;
• improve coordination.

And this is despite the seemingly small change in load when working with a king pull on one leg with weights.

Interesting fact. In order not to break down and increase the emphasis on the load on the muscles of the back (and not the thigh), you can tie the second leg with a tourniquet so that it is relaxed at the time of the approach. In this case, the abdominal muscles are turned off (since there is no need to maintain balance), and the load on the back of the thigh is somewhat reduced.

Note: you can learn more about the technique of performing the exercise, anatomy, and features that are only visible visually in the video on the king's thrust, where an experienced fitness instructor will tell and show you how to perform it correctly.

The breathing process deserves special attention. In particular, there are two main schemes, both applicable.

For a fast pace: during the first phase (squatting) you need to take a deep breath, at the exit from the thrust - exhale. The same can be said about the work in conditions of using weights when pulling the king.

For a slow pace: here the situation is radically different. With a significant abduction of the leg to the side and a delay in the peak position, you can exhale twice. For the first time - when reaching the lowest point in amplitude. Then take another breath. And do the second exhalation in the middle of the rise (to reduce internal pressure).

Crossfit programs

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

Conclusions

The Royal Deadlift is the perfect exercise. It has no flaws, and the technique can be mastered in no time. It is not for nothing that it is added to their programs not only by people involved in CrossFit, but also by street athletes (workout). You cannot build up a serious mass with it, but in the absence of a muscle corset, it may well help prepare your back for more serious loads in the gym in the future.
And of course, we must not forget that this home exercise will be an excellent addition to such hiking exercises as:

• push ups;
• pull-ups;
• squats.

Allowing to load those muscles that are not being worked out in these exercises. Now you can safely replace the "golden three" with the "golden quartet"
But, despite all its advantages, it is not recommended to perform it with large weights if possible. In a gym, it is better to replace it with simpler (from a technical point of view) deadlift and deadlift.

Watch the video: Tabitha Witch of The Order. Full FREE Horror Pilot (November 2024).