Injury Prevention in Fitness Exercise (II): Dead Weight

The deadlift is a good exercise for the work of the posterior muscular chain of lower limb, It is made with bar and its characteristics are also improvements in mobility. However If not done correctly becomes one of the most dangerous exercises high risk of injury.

Let us review a series of tricks make a good technique to the dead weight:

  • The back should be straight in the execution of the exercise and in no time you must bow or bend because this position which may result in injury to load all the weight on the lumbar area.
  • This exercise is not recommended in people with short hamstrings, Since descending, the last tour of the flexion movement is done with back and not at the expense of the stretch from the ischiotibial muscles, again charging the lumbar area with the consequent dangers of contractures and discal.
  • Once with the bar at the lowest point: semiflexed legs, inspire, keeping the fixed back and make the move from the hip, release air slowly as we climbed. Do not pull at any time back to help us rise, if not better downloadable weight.
  • Be careful with the weight to lift, partly thorny muscles are requested and do not support as much load as the back side of the undercarriage. Best begin with low weight e go up gradually, never by proving limits.
  • Made with little weight, dead weight It can be considered an exercise of stretch for the hamstrings. If you are a person with great elasticity you can elevate feet for example in a bank in order to lower the bar and achieve greater effectiveness in the exercise.
  • To increase the load usually over the buttocks area since they will better stabilize the hip, downplaying the work from the ischiotibial muscles.

If you’re a novice in the gym better start with other simpler exercises for this muscle group work and if you are going to start using this exercise ideal is that you first start without weight to learn the technique correctly and that an expert is giving you recommendations about your performance.

In the Gallery of images that we offer then you can see:

  • Image 1: correct starting position where you can see the straightness of the back and the proper placement of all body segments.
  • Image 2: intermediate position and the movement of dead weight is where it differs from the main muscles that are involved and tone with this exercise.
  • Picture 3: wrong position in the realization of dead weight. Flexion of the back will result in the execution of the great movement part of the load is moved to the lumbar area, favoring is injuries such as lower back pain and herniated disc.
  • Picture 4: explanation of the mechanism of the injuries that can occur during excessive flexion of spine to perform deadlift exercise.

See complete gallery» Deadlift (4 photos)

Gallery

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