By Dott.Luca Franzon
It is tradition during the Easter festivities to carry out spring cleaning, often during these reorganizations of our homes sprout out of some boxes, objects of which we had forgotten and that in his time had been so useful and amusing ....
From the box of training it is time to pull out a whole series of exercises that have been forgotten and it was done most of the time because they are tremendously tiring and adjective that the weight-room-goers seem to have forgotten !!!
It will be that body building is no longer in fashion and that people have given themselves to the quieter fitness, but if in the end they want to get results that are so much or little effort they must be made. And then from the oblivion, the detachment from the ground and the turn to the chest reappear. The break is a fundamental and extremely tiring exercise, but at the same time it is a movement that we all do and I would dare to say in many situations in life. A housewife knows how to lift a heavy object from the ground. The detachment is often branded as a very dangerous exercise for the spine and consequently put on the back burner. The possible injuries that may occur during the execution of the ground detachment are due to the use of too high loads or to improper execution of the exercise, which will affect the musculoskeletal system. Exercises of considerable intensity, and which provides the body with a remarkable anabolic thrust, and at the same time not so dangerous exercise if performed with the right technique.
Now let's see how the deadlift must be done.
THE GROUND REMOVAL
The feet should be shoulder width or a little closer. The best way to determine your ideal foot position is to close your eyes and imagine you're about to take a big leap. You will see that your feet will be fairly close to shoulder width and that the tips will be straight. The recommended handle is like for feet close to shoulder width. The most used grip is the corresponding inch or mixed handle, especially effective with maximum loads. This grip is sometimes not recommended as it could affect the symmetry of the movement and of the muscular interventions as the upper limbs present one in pronation and the other in supination, a problem that can be solved by alternating the serial setting. It can be very advantageous to use special hooks thanks to which most of the weight is transferred directly onto the wrists, lightening the tension on the fingers and thus giving stability to the grip and the possibility of using good loads. Once the feet have been positioned, the front of the legs must be in contact with the rod once the ankle angle is flexed. Keeping the torso extended, flex it on the joints of the hips to grip the barbell with arms extended and so that the shoulders protrude slightly from the perpendicular to the rod.
And now it's time to do the exercise:
the first phase is that of the detachment which, from the starting position (A), leads to having the balance up below the knees (B) with only the intervention of the muscles of the lower limbs. The bust maintains its inclination with respect to the vertical and the head remains in line with it.
the second phase, that of loading, is done by slightly extending the torso and bringing the barbell just above the knees (C).
the extension phase occurs when, by opening the respective angles of the knees and hips (D), the balance is reached at the level of the pelvis (E).
It should be borne in mind that from the detachment phase to the final extension phase the arms do not actively intervene, but are limited to being a means of union between body and balance wheel.
The exercise arrived at this point can proceed retracing the path in reverse and returning to the starting position, or for the most willing can continue and turn into a turn in the chest, or in the extension phase (D) there is no stop bringing the barbell to the pelvis but through a small loading by the legs and through a flexion of the forearm on the arm (F) you get to have the barbell at the height of the shoulders (G).
Analyzing the biomechanics of the gesture it is possible to understand that there are more muscles that are involved than those that remain at rest. For this reason, the detachment and turning to the chest are two exercises that are fundamental for those who want to increase muscle strength and hypertrophy. For those who find it difficult to develop good muscles instead of grinding a series on exercises and exercises, my advice is to try these exercises, sure that the situation will improve, perhaps even in the short term.
Being an exercise that requires the use of substantial loads it is necessary to know how to teach well and immediately recognize what may be errors in the execution. The most obvious mistakes are bending the back, keeping the barbell away from the body and widening the feet too much, errors that affect the spine and make the exercise less effective.
Having said that all that remains is to load a barbell and experience an incredible emotion that for too long had remained closed in a box covered with dust and put on the back burner.
