This year, I have filmed a few episodes of ** to explain the overweight challenge, and I have analyzed the 4 movements of squats, bench presses, and pull-ups and shoulder presses, how to avoid body collapse in overweight weights. Like this kind of super weight of 1-3 times per set, its group mode is destined to be different from your normal large weight of 6-8 times, the thinking pattern will be very different, and the body structure will be slightly different.
Today's ** I plan to analyze the last action, which is a heavy deadlift. I saved it for the end because I felt it was the most complex and difficult to explain. The deadlift we are talking about is a traditional deadlift, where the barbell is placed on the ground and the feet are slightly narrower. Today we are not talking about sumo deadlifts, nor Romanian deadlifts and rack deadlifts. Basically, after understanding the structure of the traditional deadlift, other deadlifts can also be used for reference.
The first thing that must be understood is that the deadlift is a different kind of action, why?Its first step is centripetal, which lifts the weight at the beginning, unlike other movements where the first step is centrifugal descent. Squats are muscle stretches after weights are out, and bench presses are muscle stretches after weights are out.
A deadlift is when the weight is placed on the ground at the beginning of the day, and the centripetal contraction is made, which means that the start-up phase is particularly important. Basically, when doing the deadlift extreme challenge, if the starting position is done correctly, then there is a high probability that it will be successful. However, if there is a slight error in the starting posture, the probability of failure will be greatly increased.
Start by standing close to the barbell with your feet apart, but don't stand next to the barbell and leave about two centimeters. Hold the bar with your hand and press your knee against the inside of your forearm. On this basis, don't stretch your back too much, relax your back first, adjust your breathing, and then stretch your back when you're ready.
There are many experts who say that traditional deadlifts use the power of the quadriceps muscles to kick the barbell, and this statement is not wrong. But when you put too much emphasis on the quadriceps, that's a mistake. Because in the deadlift, no matter how to say it, borrowing the quadriceps muscles, the dominant force is still the back chain, right?The hamstrings, glutes, and lower back can never become quadriceps dominant.
If only the quadriceps muscles exert force in this position, the back side will basically not exert force, and the deadlift will be made into a squat, which is actually quite dangerous. So the first step of deadlifting is to taut the back chain while tensing the arm. The arm is like a hook, and the arm is strong enough for the force to be properly transmitted to the back chain.
There are two tendencies when the arm is activated, one is to imagine bending the barbell backwards, although it can't really bend, but to think like this, the latissimus dorsi will tighten when you think like this, and the latissimus dorsi will additionally help you bear the pressure on the erector spinae when the deadlift starts, which can make the lumbar spine safer.
When the barbell is not off the ground, pull the barbell up a little bit to form a pre-tensioned force up and down, so that the back chain can be tightened homeopathically. One is to bend backwards to tighten the latissimus dorsi, and the other is to bend upwards so that the erector spinae, glutes, and hamstrings will tense up.
After doing both, inhale a lot of air into the abdominal cavity and hold your breath. It is important to remember that the torso must be rigid throughout the movement, once the torso is not holding its breath, the torso will loosen and the lower limbs will not be able to conduct the force properly.
After all these steps are done, the official start-up process begins, and the barbell is off the ground. At the moment when the barbell is off the ground, the mindset is to push the heels down and stand up at the same time, both of which have to happen at the same time. Kicking your legs like this and standing up at the same time, the absence of one of them will slow down the start-up speed.
In traditional deadlifting, it is very important to start decisively, resolutely, and quickly, and if it is slow, it may fail. If the weight of the group is not too large, you can practice the deadlift as a lower limb action, and the upper limb is just a stabilizing role, and you don't focus too much on it. But in oversized challenges, the upper limbs must also be highly focused. If your upper limbs only play a stabilizing role at the moment of activation, and do not take the initiative to stand up, then the force of your lower limbs is actually slow, and these two have to happen at the same time.