How to Deadlift for Toned Hips and a Healthy Back

Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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All people are divided into 3 types:

• Those who do deadlifts
• Those who did deadlifts
• Those who will do deadlifts

I'm the one who's witty! )) Lifters pull sumo style, weightlifters do push and jerk pulls. Amateur girls, in pursuit of convex buttocks, also do deadlifts with dumbbells and a barbell. Men bust their backs on deadlifts in pursuit of muscle mass and strength. Yes, even people who have never trained in their lives also do deadlifts. Lifting a bag of potatoes from the ground is also a deadlift)

I think this article will be interesting to both men and women. Now I will talk about six types of deadlifts that are common among ordinary amateurs. They all have different effects on the muscles of the legs, back and buttocks. And they have their own nuances. There are many more options for deadlifts, but the remaining options only make sense if you are involved in a specific sport.

What kind of exercise is this

To explain it in a very primitive way, deadlift is lifting a load from the ground. A movement that is often found in everyday life.

To explain it more scientifically, the deadlift is a combination of two movements: extension in the knee and hip joints. And the heavy barbell you hold in your hands prevents this extension.

The exercise in question has long been ingrained in the training regimens of athletes in many sports. Yes, yes, its application goes far beyond fitness and bodybuilding.

Deadlifting in different sports

Even in the program of the great strongman and bodybuilder Evgeniy Sandov, there were exercises reminiscent of the current deadlift. And this was more than 100 years ago!

And subsequently, many circus strongmen included lifting the barbell from the floor, both in their training and in the performance program.

Deadlifting gained worldwide popularity after the advent of weightlifting. Since then, it has been actively used in the training practice of athletes in almost all strength sports (powerlifting, weightlifting and even luge). This exercise has not gone unnoticed in CrossFit.

Surely you know such a category in fitness as a fitness bikini. So, they use deadlift-based exercises, perhaps even more than weightlifters. You will soon understand the reason.

Recommendations for implementation

In order for the exercise to be fully effective, and its implementation does not bring any negative consequences, you need to follow some simple recommendations:

1. Pay special attention to warming up and warming up, this will contribute to a productive workout and help avoid injury.
2. Be responsible when choosing shoes - they should be stiff enough and have good grip on the surface.
3. To minimize the risk of injury and create additional chest pressure, use a belt. But it is better to use the belt only when working with weights; the rest of the time, take it off.
4. If you feel tired arm muscles or weak grip, it is advisable to use wrist straps.
5. As with any strength exercise, do not forget about breathing: effort - inhale (preferably through the nose), relaxation - exhale.
6. The rule for selecting the optimal working weight for deadlifts for women: if after performing 12 repetitions you do not feel tension and slight fatigue, you should add weight.

Did you know? For all types of deadlifts, correct technique is of paramount importance; weight is of secondary importance. Therefore, it is better (especially at the very beginning, while the technique is damp) to practice in front of a mirror.

What muscles work

Since the main movement occurs in the hip joint, the gluteal and hamstring muscles receive the main load.

In the classic version of the deadlift, in addition to the hip joint, the knee joint also bends. The movement resembles a half squat. Therefore, you can’t do without working the quadriceps.

The back extensor muscles work in a static mode, that is, they do not change their length throughout the entire exercise.

But, I remember, I said that the deadlift affects almost the entire body. And indeed it is! To hold the barbell in your hands, you need to tense the muscles of your forearms. And to stabilize the shoulder girdle, the rhomboid and trapezius muscles are included in the work. You see, deadlifting will not let you relax!

Advantages and disadvantages

This exercise is not ideal and has its drawbacks. But most of them are associated with the inability to do it correctly or the desire to lift heavy weights.

Let's start with the shortcomings. So:

1. Places high demands on performance technique and the musculoskeletal system. Therefore, I do not advise completely inexperienced beginners and fragile girls to start with this exercise. First you have to strengthen your muscles through simple movements.
2. Deadlifting is difficult to do at home, because the best weight for it is a barbell.

That's probably all. And now about the benefits.

Why do deadlifts

1. The load is on almost the entire body. Imagine using 75% of the muscles in your body. During the period of mass gain, such a “global” effect will contribute to the release of anabolic hormones and, consequently, muscle growth. Girls shouldn't be afraid of this! After all, you will not get a pumped-up body, but good physical shape (especially legs and buttocks). And during the period of weight loss, exercise will allow you to burn more calories.
2. Deadlifting with light weights will strengthen the lower back and the entire muscular corset of the spine (if done correctly!). And this will have a positive impact in everyday life. For example, when lifting any heavy objects in everyday life.
3. This exercise teaches you to feel your back muscles and keep your lower back straight.
4. Various types of deadlifts, such as Romanian, make it possible to specifically work the back of the thigh and buttocks. And single leg rows work the gluteus medius and minimus.

As you can see, there are more than enough reasons to include deadlifts in your workouts. The main thing is to master the correct technique.

How to select loads?

Before considering programs and exercises for working the buttocks, you need to decide what weight will be used during the exercises. It will come as a shock to many, but the dumbbells and barbells used to shape the buttocks should significantly exceed women's expectations of the maximum weight they can lift. Why? Everything is very simple - this is a very powerful muscle group, which is actually responsible for holding the entire body (from 50 kilograms) throughout the day, and in order to shock them, proportional loads are needed.

Particularly effective for women are exercises for the buttocks with dumbbells with heavy weights, which are needed to sufficiently work the buttocks, reduce the percentage of fat and increase muscle mass. In particular, squats, lunges and a farmer's walk with wide strides are performed with a weight of at least 20 kilograms. But for many, this turns out to be quite a strong overload and the body cannot cope. What to do in this case? Unfortunately, with all the desire to work exclusively on the gluteal leg, as in any other case, you will need to spend a preparatory month, and perhaps more than one, after which the body will get used to working with iron.

The preparation month looks like this:

• training at least 3 times a week;
• working with basic exercises (pull-ups, push-ups, squats), with moderate weights (empty bar) to master the technique.
• use of block simulators;
• active training of the lumbar region with massive hyperextensions with a barbell plate.

Don’t worry, during this month you won’t turn into Schwarzenegger; moreover, external changes in your figure will be almost unnoticeable, but in the future, when working with heavy weights during squats and lunges, they won’t become an opportunity to get a lower back injury, sprain, or overtraining of the body. If you are looking for good and effective exercises for the buttocks with dumbbells at home, then similar training with deadlifts, squats and push-ups can be done at home.

Contraindications

Not everyone can do the deadlift. In some cases, even with the correct technique, an exercise can be harmful!

Who is at risk?

1. People with herniated discs and lower back pain. In sports, there are common cases where athletes train even despite this illness. But we are for health!
2. In addition to intervertebral hernias, there are hernias of the abdominal wall - organs are pressed through the layer of abdominal muscles.
3. Those who have diastasis - stretching of the fibers of the white line of the abdomen. The one that connects two vertical rows of abs. Often occurs in women after pregnancy.
4. People with cardiovascular diseases.
5. People with poor posture.

The main reasons for contraindications are that:

1. The back muscles work in a static mode. The load from them is transferred to the intervertebral discs, compressing them. The spine of a healthy person tolerates such a load well. What can't be said about an unhealthy back?
2. When performing barbell lifts, you need to retract and tense your abdominal muscles. And this leads to an increase in intra-abdominal pressure, which also increases blood pressure. This is normal for strength exercises, but it is dangerous for the above categories of people

Safety regulations

To protect yourself from possible negative consequences, you need to approach your training wisely!

https://www.youtube.com/watch?v=VxnICAr82wI

What is the danger?

The load on the bone apparatus is distributed evenly when the back maintains a natural deflection, the shoulders are straightened, and the stomach is slightly retracted and tense. If at least one of the criteria is not met, then the technique collapses, and the risk of injury increases exponentially from repetition to repetition!

Violation of execution technique

How to track technical violations? It's easy to notice. The main “jamb” is a hunched back. Sometimes people bend almost into an arc. The reason for this disorder is too much weight or weakness of the muscle corset.

To learn the correct technique, film yourself from the side. Or ask an experienced athlete, or even better, a coach, to look at your technique.

Warming up is required

Never forget about warming up! It is the key to your sporting longevity. Moreover, it does not require much time. Usually 5-10 minutes are enough to “warm up” the ligaments and joints and prepare the muscles for training. This part of the warm-up is called general. The best option would be to perform a short cardio session and swing movements with your arms and legs.

This is followed by a special warm-up. I think you are familiar with her too. It consists of performing several warm-up approaches in the exercise that you are going to do.

Equipment

Sneakers with hard soles are best for footwear.

The requirements for other elements of clothing are simple - they should not restrict movement and allow the skin to breathe.

Many athletes use a weightlifting belt worn around the waist. Its main task is to maintain intra-abdominal pressure. And as you remember, it is this that helps keep the lower back straight.

I advise you to use the belt only in working approaches. In other cases, try to keep your lower back straight on your own.

Another important piece of equipment is wrist straps. They are used when grip strength is not enough to hold the weight in your hands. Another reason for their use may be fatigue of the forearm muscles due to previous exercises.

Sometimes both coaches and experienced athletes suggest using a different grip instead of belts. That is, grab the barbell with one palm away from you and the other towards you. But this option can lead to injury to the shoulder joint and an imbalance in the development of the muscles of the back and arms!

A few recommendations

• The load must be securely secured. Any change in balance due to the projectile leads to extra stress and can cause ligament rupture, damage to the lower back, and back.
• All movements are performed smoothly, with maximum concentration. You need to tense your body, control the order of actions. You should not do several approaches if you have no strength left.
• You need to lift the load only while exhaling, lowering it while inhaling. It’s very simple to remember: a sharp exhalation occurs only when something rises and requires effort.
• First, the rounded lower back stretches, and then the entire body. When lifting weights, the load is transferred to the legs.
• The final stage of any type of CT must be smooth, without bends. It is important to pump up your back muscles, and not clog them.
• During exercises, you need to look only forward, not down. Therefore, many trainers recommend first learning the rope without using a weight, and only then picking up the apparatus.
• The exercise should not be performed by people who have (have) back or knee injuries.
• You can start working with weights only a month after you start stretching your muscles.
• To protect joints (knees, wrists, elbows), it is recommended to use special clamps or elastic bandages. They will help fix them and transfer the load.
• Only a certain order of execution should be followed. Any violation of the technique can lead to serious injuries and reduced effectiveness of training.

You can exercise at home, just by purchasing a piece of equipment with the required weight. But, during the first weeks, it is recommended to go to the gym, as the trainer will be able to point out mistakes and help you build the right training schedule.

Any technique for performing deadlifts with dumbbells for girls can be mastered in a short period of time if you strictly follow the training program. With regular exercise, the athlete's strength, endurance, and flexibility significantly increase. Thanks to the correct distribution of the load on the stabilizing muscles, the overall strengthening of the musculoskeletal system occurs. In addition, this complex is perfect for various sports categories and can be integrated into training of any complexity.

Technique and types

Exercise in the classic form is unlikely to appeal to girls. After all, you need pumped buttocks and a thin waist.

Which deadlift is best for girls?

Since you need elastic buttocks and toned hips, then the emphasis should be on training them. The straight leg deadlift, also called the Romanian deadlift, will help us with this. The essence of the exercise is that the main movement occurs in the hip joint, which is extended by the gluteal muscles.

• Romanian:

The correct deadlift technique corresponds to slightly bent knees and a straight back. Which should remain so throughout the entire exercise. Moreover, you should strive not to lean forward, but to move your butt back. As if you want to rest your buttocks against an imaginary wall behind you. Hands with weights should be directed vertically downwards. You should lower yourself until you feel a slight stretch on the back of your thigh.

• On one leg:

It is another effective “female” exercise. Which, for some reason, is not popular. But in vain! After all, it uses not only the gluteus maximus muscle, but also its smaller neighbors - the gluteus medius and minimus.

In the starting position, step one leg back. And leave it in this position throughout the entire exercise. The rest of the technique resembles straight-legged deadlifts. And to better understand how to do this type of deadlift, watch the video (https://www.youtube.com/watch?time_continue=37&v=vTL6fT93RMQ)!

• Sumo:

Another good exercise is the sumo deadlift. Men usually use this deadlift to increase their strength. And for girls it will help pump up the adductor muscles of the thigh.

In the starting position, you need to stand with your feet apart much wider than your shoulders and your toes turned out. You can use a barbell, dumbbells or a Smith machine as weights. By the way, this also applies to other exercises! Grab the bar with an overhand grip (palms facing you) at shoulder width or slightly narrower than shoulder width. The forward tilt of the torso should be slight, since the lion's share of the movement is the extension of the legs.

Deadlift from floor to knees on a stand:

It is performed only using the leg muscles. The stand is used to increase the depth of the squat. Squat down as far as flexibility allows. Then stand up using only leg extension and bring the barbell to knee level. Then return to the starting position.

How to Modify an Exercise for Different Goals

Pump up your hips and relieve your back

Try sumo deadlifts. In this movement, the legs are placed much wider than in the classic, and the knees turn to the sides.

Due to the wide stance of the legs, the body in the starting position tilts less than in the classic version. As a result, fewer shearing forces are applied to the spine, making movement safer for the back.

At the same time, the load on the hips, on the contrary, increases. A study using EMG showed An electromyographic analysis of sumo and conventional style deadlifts that sumo deadlifts load the inner and outer heads of the quadriceps more than classic ones.

Increase the load on the back of the thigh

Incorporate stiff-legged deadlifts into your workouts. In this variation, you bend your knees just a little, reducing stress on your quadriceps and stretching your hamstrings.

As a result, more load is placed on the muscles of the posterior chain: the back, buttocks and hips.

Another option for focusing on the hamstrings is the Romanian deadlift. The knees also do not bend much, and the movement itself begins at the top point - from a standing position with a barbell in your hands.

Next, the bar lowers to the middle of the shin and rises back. You don't put the barbell on the floor for the entire set.

The Romanian deadlift helps you develop proper technique and properly load your muscles using light weights.

Additional load on the upper back

To do this, do deadlifts with a wide grip. Grasp the bar at the ring marks (notches on the ends of the bar at a distance of 810–910 mm from each other). Try to keep your shoulders in place, not letting them round or come forward throughout the approach.

Strengthen your core muscles and improve your balance

Try the Romanian single leg deadlift with dumbbells. Due to the instability, the exercise will perfectly load the core and back muscles.

It is even more difficult to perform such an exercise with a bar. Even with a light barbell, you will put a monstrous load on your back and at the same time find out which side you are stronger.

Training program for girls

The deadlift can be included in your workout routine on the day you train your back or legs. The best option is to put the exercise first or second in your program.

So a leg workout might look like this:

1. Incline leg press – 3-4 sets of 15-12 reps.
2. Straight-legged deadlift or sumo deadlift - 3-4 sets of 15-12 reps.
3. Lunges – 2-3 sets of 15-12 repetitions.

If you include deadlifts on your back day:

1. Vertical pull-down – 3-4 sets of 15-12 reps.
2. Classic deadlift - 2-3 sets of 15-12 reps.
3. Rows of a horizontal block to the stomach – 3-4 sets of 15-12 repetitions.

And after completing the complex, do not forget to stretch your muscles!

It is better for girls to perform the classic version of the deadlift from plinths, that is, not from ground level, but from knee level. To do this, you need to set the plinths so that the barbell passes just below the kneecaps.

Deadlift with dumbbells for girls

Many girls do not want to pump up the quadriceps muscle, as this increases the volume of the thighs. These girls can be advised to do deadlifts with dumbbells with almost straight legs, the so-called Romanian deadlifts. In addition, this option is more conducive to the development of the hamstrings and buttocks.

However, for those who do not have problems with the growth of the quadriceps muscle or who are not afraid of this situation, we can advise you not to change anything in your training and perform classic exercises with dumbbells and barbells.

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