Deadlift – should girls do it? Sometimes we girls avoid the exercise and consider it too difficult. The deadlift is a basic exercise aimed mainly at working the back muscles, and for girls the primary task is to work on the lower body, legs and buttocks. So why do you still need deadlifts for girls?
Training program for girls in the gym
11 effective exercises for legs and buttocks
5 shoulder exercises for girls
The deadlift and its variations (Sumo, Stiff-legged deadlift, Single-legged deadlift) work the muscles of the lower body as much as the muscles of the back. By changing the execution technique, you can give your legs and buttocks more load and feel free to do Deadlifts on leg training day.
Important!
If you have problems with your spine, then Deadlifts may do more harm than good. Consult your doctor and trainer before adding deadlifts to your training program. Read on for options for replacing the exercise with lighter ones (with less load on the lower back).
Features of the deadlift
This exercise can rightfully be considered universal, aimed at working out various zones. Its implementation ensures effective pumping of most muscles. The main load falls on the legs, buttocks, back, shoulders and arms. The exercise is performed using special equipment - a barbell or dumbbells. Representatives of the fair sex are recommended to train with light weights. For the initial stage, a couple of kilograms will be a sufficient load. As you master the technique, you need to increase the weight. This way you will maintain high training efficiency.
Why do deadlifts?
Often, gym goers refuse to do strength exercises because they believe that lifting weights will deprive their figure of grace and femininity. This is a deep misconception. Moderate strength loads will help activate fat burning processes, and will also tighten muscles and give them beautiful relief. Deadlifts for girls are a great way to pump up a beautiful butt, tighten your thighs on the outside and inside, give athletic shape to your arms, and get rid of the appearance of cellulite and excess weight. When performing this exercise, a large amount of energy is expended, which has a positive effect on the process of losing weight. The abdominal muscles are also included in the work, which allows you to tidy up one of the most problematic areas of the female body. By regularly performing deadlifts, you can achieve a thin waist and toned abs. In addition, during the exercise, the back muscles are strengthened and, therefore, posture is corrected.
Benefits for feet
Legs are the main area targeted by deadlifts for girls. In the process of performing the technique, the biceps and inner thighs are developed and tightened. These areas tend to be difficult to train, but deadlifting can be a great way to tone them down. Certain methods of performing deadlifts are aimed at stretching. In this regard, the resulting effect is significantly higher than the result from training on a block simulator. If the deadlift is performed with straight legs, then most of the load falls on the biceps. And in this case, these muscles develop much more actively than when performing pulley bends.
Benefits for the butt
The buttocks are an area that modern ladies pay increased attention to. Firstly, the buttocks are of great importance in the overall impression of the female figure. Secondly, quite often fat reserves are deposited in this area. Thus, every woman who wants to look 100% needs to have a toned, firm butt, which deadlifts can help achieve. In terms of forming beautiful buttocks, the most suitable ways to perform deadlifts are sumo or classic.
The deadlift is an anaerobic exercise that forces the muscles of the entire body to work, thereby increasing the load. As a result, the effect of fighting extra pounds is achieved much faster and more noticeably than when performing exclusively cardio exercises. Therefore, for women to fully exercise, deadlift is simply necessary.
Benefits for the back
The deadlift involves the lower back, latissimus dorsi, and extensors. Therefore, it has an excellent effect on the development and strengthening of the back. With regular exercise, the spine straightens, posture is corrected, an attractive relief is formed, and folds of fat are eliminated. A beautiful, strong, athletic back plays an important role in the perception of a woman’s figure. It gives the silhouette slimness, fit, and proportionality.
What muscles are involved?
Despite the apparent simplicity of the exercise, when performing it, approximately 75% of the body’s muscles are involved in the work.
The following muscles are most actively loaded:
- lats;
- spinal extensors;
- abdominal Press;
- gluteal muscles;
- quadriceps and hamstrings;
- arm muscles
Learn how to do stiff legged deadlifts.
What zones work when performing deadlifts?
If you are looking for an exercise that will train almost all the main areas, then the deadlift for girls is suitable for you. The technique involves working 75% of the muscles of the body, including the muscles of the hips, trapezius, forearm, latissimus muscles, back extensors, abs, buttocks, and biceps.
The deadlift combines eight different exercises:
- leg bending;
- twisting aimed at developing the abs;
- flexion of the wrists;
- pull down with straightened arms;
- leg press;
- back extension;
- raising on toes;
- shrugs to work the muscles of the neck and upper back.
What muscles work in the sumo deadlift?
The traditional deadlift is a classic and one of the best, if not the best, deadlift exercises out there. This is because it works almost every muscle group in the back of the body. Therefore, it should also not be sent to the bench in favor of another exercise. However, you can (and I think you should) add sumo deadlifts to your rowing exercises. Just like a regular one, it uses a large number of muscles in the back of the body.
The target muscle groups in this case are the hamstrings and gluteal muscles. You work this area (especially the tendons) more than with a regular deadlift due to the wide stance.
The abductor muscles are also well worked out. It also works the quadriceps, although this greatly depends on how wide you can spread your legs. And when deadlifting, your forearms also strain, but this is quite obvious, because although the legs do the main work, you still hold the weight with your hands.
As for the secondary muscles, almost the entire back is involved. Thanks to the retraction of the shoulder blades, which you perform at the top of the row, your trapezius receives its portion of the load. Additional stabilizing muscles for this particular deadlift include the hip flexors, abs, and rhomboids.
Main types
The main types of exercise are sumo, deadlift with dumbbells for girls, classic and Romanian deadlift. They differ in the way they are performed. The choice of one type or another is determined by the characteristics of the athlete’s body, as well as her individual preferences. If you are new to the world of sports, then when choosing the type of deadlift that suits you, consult an instructor. The specialist will recommend the most suitable option, and will also tell you about the nuances of implementation and help you master the correct technique. Sumo usually suits tall ladies with long legs and excellent stretch. A universal option is the classic. This technique can be performed at home with dumbbells.
Basic rules of deadlift
Only proper execution of the technique allows you to achieve impressive results. First of all, this concerns the degree of muscle development, relief formation, and fat loss. It is equally important to strictly follow the technique to ensure a safe workout. Deadlifts with dumbbells for girls or exercises with a barbell are a serious type of load that, if performed incorrectly, can result in dangerous injuries.
You need to start your workout with warm-up exercises. Before deadlifting, you can run for about 10 minutes, pedal an exercise bike, or jump rope. This will warm up the muscles and prepare them for a more thorough load. Warming up is extremely important when performing deadlifts, not only in terms of the effectiveness of the exercise, but also in terms of safety.
After warming up, stretch your muscles a little, focusing on your buttocks, lower back, neck, hamstrings, and shoulders. Further preparation involves a warm-up aimed specifically at the load zone.
You need to start the exercise with a small weight, gradually increasing it. It is recommended to conduct classes in a gym once every five days. More frequent execution is not recommended, especially for beginner athletes.
Deadlift for girls: execution technique
- Place your feet shoulder-width apart, parallel to each other.
- The bar of the barbell should be positioned in the central part of the feet.
- Grab the apparatus with your palms 50 cm apart.
- Raise the projectile, hold it for a while, then lower it.
As part of this technique, it is necessary to perform five circles with different numbers of repetitions and with varying degrees of load:
- first round – five repeats with an empty bar;
- second round – five reps with 50% weight;
- third circle – three lifts with 75% weight;
- fourth circle – two lifts with 90% weight;
- fifth circle – up to 10 lifts with working weight.
Classical technique
Most often, women use the classic method of performing deadlifts. You need to do it like this:
- stand straight, calmly, your lower back is in a natural state;
- The hips and back determine the degree of load. If you bend down until it is parallel to the floor, the exercise will put the most strain on your back;
- The main load should fall on the legs and back, but not on the arms. The hands merely pull the weight like cables, rather than lift it;
- when lifting the projectile, the pelvis must be moved back;
- The rod must advance in a vertical position. To do this, during the lifting process, you need to bend your knees, push your pelvis back, while tilting your straightened body forward. The trajectory of the projectile should lie close to the legs;
- During the exercise, keep your back straight, do not relax the tension in your abs or back. The shoulder blades should be closed.
If you want to start mastering the deadlift, then before that it is recommended to spend time strengthening your legs and back through pull-ups, lunges, hyperextensions, and squats.
Deadlift
This is another name for the Romanian deadlift technique. Its fundamental difference is that during the execution the legs remain straight. Due to this, the maximum level of tension is achieved in the back of the thighs and buttocks. The back straighteners also get a good workout. Here are the basic rules of Romanian technology:
- hands clasp the bar approximately shoulder width apart;
- do not round your back, bring your shoulder blades together;
- Maintaining your back position, bend forward and push your pelvis back. If stretching allows, then the legs should be left straight. But you can also bend your knees slightly;
- the bar should move vertically along the shins and thighs;
- lift the apparatus without releasing tension in your back and legs;
- when lowering, it is important to bring the projectile to the middle of the shin, and not throw it. This will stretch your hamstrings.
A variation of the Romanian technique is the single-leg deadlift:
- hold your body with your left hand for some support;
- take a dumbbell in your right hand;
- Standing on your right leg, squat. At the same time, the left thigh is retracted back and rises up to parallel with the floor;
- the dumbbell should make a vertical path down, along the thigh and lower leg;
- it is important not to round your back and not release tension in your buttocks;
- lifting must be done smoothly.
Sumo technique
Sumo is another popular deadlift for girls. The technique is highly effective for the gluteal muscles. It allows you to work with much larger weights than the classical technique. Sumo is performed as follows:
- feet are placed wide apart, turned to the sides at 45º;
- one palm rests on the bar, the other under it at a distance wider than the shoulders;
- The thighs are parallel to the floor and form a right angle with the shins. The back is not rounded;
- stretching forward, bring your shoulder blades together;
- Using your hips, lift the projectile;
- smoothly return to the starting position.
Example workout
As with most powerlifting movements, it all depends on whether you want to work for strength or size.
If this is your first time doing the exercise, be sure to start with a light weight.
Even if you're a seasoned lifter, shifting your focus takes time for your muscles to adapt, so you likely won't be able to lift heavy weights right away.
If your goal is strength, do 3 sets of 4 reps . There are likely many more pulling exercises in your later program, so once you complete this deadlift, stop and move on to the next one. However, if time is pressing or you end the program with sumo deadlifts, add an additional fourth set, but use a lighter weight for it and do 12 reps.
This can help burn off any remaining energy and push your lower body muscles to the point of failure.
If you just want to build muscle and not increase strength, do eight to 12 repetitions.
If you can do 12 reps without difficulty, you need to increase the weight. 9 or 10 reps is your benchmark. Do three sets and increase the weight each time if you did 12 reps before. You need to bring the body to a state of muscle failure. If you've done 12 and can still lift weights, then you're not getting the full benefit out of the exercise.
Effectiveness factors
The most important factor that determines how effective the deadlift will be is the execution technique. The videos will help you understand the main points of this exercise, but ideally it is better to seek help from a professional instructor. A specialist will help you understand all the important nuances and develop the technique. Having mastered the rules of performing deadlifts, in the future you will be able to successfully practice on your own. This is extremely important, as performing the deadlift incorrectly can lead to serious injury. Among the gross mistakes that beginners usually make are the following:
- back bending. Throughout the entire execution process, the back should remain straight. Bending is the path to sprains, dislocations of the vertebrae and the formation of an intervertebral hernia;
- falling back. At the top point you cannot lean back. This creates an increased load on the lower back, which can cause pinched nerves, the formation of hernias, and compression fractures;
- different grip. This feature is characteristic of the sumo technique. But you shouldn’t use it too often, as it causes over-tension of the shoulder joints and biceps ligaments.
People with dysfunctions of the musculoskeletal system, scoliosis, intervertebral hernias, compressions, protrusions, problems with joints, heart, and blood vessels should not engage in deadlifting.
