Learn the deadweight technique with these tips
The deceased weight is a basic exercise in fitness and bodybuilding in which different muscle groups are involved. It requires strength, a great preparation and above all to do it with correction to avoid injuries. Learn the deadweight technique and also include this powerful exercise in your workouts.
Gain strength in the core, arms and legs developing the whole of your musculature? This is the goal of the deceased weight, a key exercise that has multiple versions more than, in its traditional mode, consists of lifting a bar with discs of a certain weight.
There are many benefits of dead weight and to work intensely strength and muscle power but, if done wrong, can damage especially the back and specifically the lumbar. Even before you meditate on raising the bar, you must master the deadweight technique so that you avoid common mistakes when performing this exercise.
What is the proper initial posture for dead weight lifting?
Placing your legs well, selecting the right grip and placing the bar at the right point are essential details that affect the safety of the exercise. Take note of these steps to adopt the best deadweight posture:
- Your legs should be separated, coinciding more or less with the height of your shoulders and you should place your feet tenuously open face out.
- To start the exercise, the bar, supported on the ground, must be halfway between your taps, as close as possible to them, in other words, it will be at a certain distance above your instep. When you’re going to put on, you move in place of moving the bar.
- As for the kind of union, the most advisable is the prone grip (palms face down looking at you face). The distance between the two hands depends on each athlete but an average could be about fifty centimeters.
- It is essential to hold the back straight at all times to strengthen it without damaging the lumbars.
How to perform the deadweight technique correctly
Set your starting position right and remember that lifting the bar and making dead weight is not a matter of getting a huge impulse, but rather of concentrating and channelling your strength to lift it smoothly and progressively. Even before you consider doing dead weight for the first time, you must have an unbeatable grip by working hard on the muscles of your arms and avoiding the usual faults when working on strength. Once the bar is well held, it must continue straight through the entire ascent and to achieve it, make the dead weight the next way:
- Concentrate your strength by pulling out on your heels (not on your arms or back). You must “push” with your heels, raising your toes a bit, while you gently advance your hips. Only then does the climb begin.
- Keep your back straight and your buttocks contracted. He sees the dead weight lifting at an incessant pace and not pushing it into stretches.
- Pull out your chest and throw your shoulders back, always and at all times looking straight ahead. In this way, the climb will be simpler and you will avoid the failure to bend your back.
- The deadweight execution technique should ensure that, as the bar rises, your knees and hips are perfectly fitted and the entire undercarriage forms a solid block that supports the weight without danger to your back.
- If you stop the bar on your thighs, remember that in order to do so you must first advance your hips and then bend your knees.
- Watch the descent. Also here you must hold your back straight, dropping the dead weight before the bar exceeds the abdomen.
As you can see, the dead weight has a specific technique that must be mastered with training that involves increasing the load progressively until the moment you control each of your movements. Only in this way will you avoid dangerous mistakes such as raising the bar with your arms bent or with your back curved.