Classic deadlift with a barbell: execution technique (with video) * Crossfit

The classic barbell deadlift is one of the basic and most important exercises in CrossFit training. According to statistics, it is most often used in complexes compared to other weightlifting elements. It is from this exercise that beginners in crossfit are introduced to the barbell. Therefore, the technique of performing the classic deadlift is the foundation of your knowledge and skills in CrossFit that every athlete should learn.

So, today we will talk about the following aspects of the classic deadlift:

How is it different from Romanian and sumo?
What muscles work?
Let's take a closer look at the execution technique.
Let's analyze the typical mistakes of beginners.

How is it different from Romanian and sumo pulling?

Let's take a quick look at the differences between the classic deadlift and the Romanian and sumo. By the way, read about all types of deadlifts with a barbell here.

The Romanian Deadlift is performed generally in the same technique, but with a straight back throughout the exercise. Thus, the load during exercise is primarily on the back muscles - especially the lower back.

Sumo pulls differ from the classic wider stance and narrower grip on the bar. This provides a shorter range of barbell movement and the ability to lift large weights.

What muscles work in the classic version?

Next, we will analyze which muscles work in the classic deadlift. As we already said, this is a basic exercise, and not only in CrossFit, but also in bodybuilding and is one of the three "golden" exercises for athletes along with the bench press and squats with a barbell.

The following muscles work during exercise:

Back (the lumbar region experiences the key load);
Hip biceps;
Buttocks;
The quadriceps is included in the work already at the final stage of the exercise.

Exercise technique

Despite the fact that the classical deadlift is the basic and most common exercise among crossfit athletes, it is a rather traumatic element of any complex. First of all, the leader among the causes of injury during execution is the banal non-observance of the technique for performing this exercise. Now we will analyze the technique in 3 phases of movements, show you an excellent training video, and also discuss the typical mistakes of novice athletes.

First of all, we recommend that you familiarize yourself with the technique of performing the classic deadlift on the video - it is very useful. We look!

Initial position

Many people are rather imposing about the starting position when performing the classic deadlift. But in vain! After all, this is a rather important stage in the exercise. So, what we pay attention to:

Legs exactly shoulder-width apart (or slightly narrower), toes parallel to each other.
The grip should be slightly wider than the hips (wide enough so that your hands do not cling to your legs during the exercise). Please note that the distance from the center of the neck to the left and right hands must be the same. Otherwise, during the exercise you will be led from side to side!
Legs in a semi-squat position - squatting too deep is not necessary. (but as an option you can). The knees do not go beyond the barbell!
The back is straight, the shoulders are straight - this is the most important thingwhat you need to focus your attention on. No fillets, distortions and the like.
We look straight in front of us (we do not look down or very much up - it is traumatic to tilt your head in this exercise).

Pay attention to the grip: in addition to the classic version of the grip - the straight one, you can also use the raznogap. There is no definite opinion about the effectiveness and safety of this method. Some athletes believe that it is safe and helps to cope with large weights. Some believe that this is a traumatic method and entails the likelihood of injuring the hand or affecting the athlete's posture in a bad way.

Amplitude of motion

So, we have taken the necessary position: the pancakes are hanging, the clamps are in place and we are ready to start. How to properly work with the classic deadlift? Let's analyze the movement step by step:

The first and main impulse of movement should come from the legs. Feel this. In fact, you should try to stand up straight while keeping your back straight and shoulders straight. Hands are used as barbell grips nothing more. Do not try to pull the barbell with your hands - you will inevitably bend your back and curl your shoulders.

Further, when the bar is almost close to the knees, the extension of the back is also connected to the first movement. That is, you continue to extend your legs to a standing position and, in parallel, begin to unbend your back in the lower back - thereby straightening. As before, the hands serve only as a barbell holder and you cannot help them perform the exercise!

Please note: the bar passes at a minimum distance from the leg throughout the entire movement, literally almost touching it. It is absolutely impossible to take her further from the body!

Final position

After we have raised the bar at the expense of our legs and back, we should be in an upright position with a straight back. Further, if we continue the exercise and gently lower the bar to the floor, doing the same movements in reverse order, but a little faster. You should not concentrate on the return movement, as it is traumatic. We lower the bar until it touches the floor (if this cannot be done in your gym, then place it under the points of contact on the pancake) and then start the movement again cyclically.

Attention: we do not recommend keeping the bar on weight during the entire approach, without lowering it!

You must stand:

Vertically straight (no backward or forward deviation);
Hands parallel to the body in a fully extended position;
The shoulder blades must be divorced;
The pelvis is not set back.

When performing complexes, it is undesirable to interrupt the deadlift cycle. That is, if you do 10 times, then it is advisable to do all 10, or, if it’s unbearable and you break, then break it down into significant quantities. You do not need to do the deadlift one time and throw - the effect of such a workout is reduced.

Typical execution errors

So, the top mistakes in the technique of performing the classic deadlift:

The scourge of all beginners is the round back. As a result, attempts to lift the weight at the expense of the arms, shoulders and a little back, without involving the legs in the process.
Leg Position - Many people put their feet too wide. A guideline for you should be that only 1 more can fit freely between your feet and no more.
Throwing the head back during exercise.
Raising by abducting the pelvis. That is, first, the athlete takes the pelvis up and back and then begins the extension movement with his back. In this case, we get a kind of hybrid of the classical style with the Romanian craving, which we absolutely do not need.
Also, the position of the pelvis after lifting the barbell - you need to open up to the end.