The dead draft is deservedly included into the list of the most effective exercises with a bar. It surely has to be a part of trainings both for guys, and for girls. However it is necessary to be prepared for performance of this exercise properly. Today we will tell about what are features at this type of draft and as it is correct to carry out it for obtaining the maximum advantage for an organism.
Dead draft: classical stanovy and Romanian — differences
Dead, or stanovy draft on direct legs — reception during which the athlete makes inclinations down, holding at the same time a shell (bar or a signature stamp) on outstretched arms.
Important! The dead draft should be added to structure of trainings only in the presence of a good extension in the specified areas. Without sufficient stretching the athlete will round a waist that will result in the wrong arrangement of loading.
The problem of this exercise is to work muscles of a back surface of a hip, buttocks and lumbar department. There are two types of dead draft: classical stanovy and Romanian.
Let's consider, than they differ from each other:
- Position of legs. Carrying out classical dead draft, the athlete keeps legs straight lines, and the bent knees are characteristic of the Romanian option.
- Position of the case. The equipment of classical draft at decrease provides a case inclination forward whereas during the work in the Romanian position it is taken away back.
Whether you know? The heaviest bar in the world weighs 460 kg (without equipment and special straps). The athlete from Iceland by the name of Benedikt Magnusson could lift this shell. During rise the athlete weighed 150 kg.
- For the correct execution of the Romanian draft the existence of the stretched muscles in the field of the back surface of a hip and a waist is not of particular importance, exercise is carried out with the bent knees. And here the classical draft cannot be carried out without preliminary work on flexibility.
- Load distribution. At the Romanian draft the main part of work is the share of gluteuses whereas at classical hips and a waist work more.
Video: what classical stanovy and Romanian drafts differ in
What muscles work
Work with a shell on direct legs involves most of muscular groups.
The main strain is experienced at the same time:
- bicepses of hips;
- buttocks;
- the bringing muscles.
They are responsible for dynamics of process.
Whether you know? All types of stanovy draft strengthen back muscles therefore after the first weeks of a training it is possible to notice changes in a bearing: the back becomes more equal, and in muscles the ease appears.
And here static load is experienced:
- muscles of forearms (with their help the athlete holds a shell);
- press (its task — to stabilize the body situation during exercise performance).
As it is correct to do
For achievement of results it is important to carry out exercises correctly. Let's talk about technology of performance of dead draft in more detail.
Important! Before any training it is necessary to make an extension to warm all muscles.
Width of the successful fellow and position of legs
Interests many beginning athletes as it is better to take a shell.
In this case three options will approach:
- direct hold — when wrists are turned to a body;
- the return, or female hold — at which wrists look outside;
- multidirectional — at it both above-stated views are combined.
What everyone decides to choose from them — for himself. As for a position for legs, a foot it is necessary to put on width of shoulders or even slightly already. Socks at the same time are slightly turned outside.
Technology of performance
When the athlete took a shell, took the correct position, the following will be its further steps:
- We level a back, we cramp shovels together.
- Slightly we cave in in lumbar department, removing a basin back.
- We do not forget to breathe: we inhale during descent and we exhale when raising a shell.
- The shell is raised to shoulder height.
- Now we begin the movement of a shell exactly down, seeking to reach feet.
- During an inclination we keep a direct back, decrease is carried out at the expense of a deflection in a waist and withdrawal of a basin.
- At the same time we keep legs straight lines, but in process of an inclination they together with a basin can be taken away slightly back. During exercise performance you have to feel muscle work of a waist and a back part of a hip.
- Having reached the maximum point of an inclination, we begin to rise slowly back. Having returned to a starting point, we cramp shovels together.
Video: technology of performance of dead draft First, will not be rather developed flexibility yet, the athlete will not manage to lower a bar below knees. As for girls, it is better for them to begin to fulfill this exercise with an empty shell.
However do not expect to lift bigger weight by means of dead draft even if and after a while. This exercise involves only a waist and a back part of a hip which are physically not adapted for considerable loadings.
Learn as it is correct to do attacks for buttocks with a bar and shrag with a bar as it is correct to squat with a bar on shoulders and also frontal squats with a bar and the Romanian draft with a bar.
Number of approaches and repetitions
These two parameters directly depend on the purpose of trainings of the athlete:
- if emphasis is placed on endurance, then it is necessary to do 4 approaches with 12 and more repetitions;
- for growth of muscles there will be enough 3–4 approaches from 5-12 by repetitions;
- work on force provides not less than 4-5 approaches, in each of which of 5-6 repetitions.
Councils and recommendations
Each athlete who starts performance of this exercise has to know to her technician. Otherwise not to avoid many mistakes.
Widespread mistakes
Among the most frequent mistakes which are made by athletes during performance of dead draft it is possible to call the following:
- bending of legs;
- bad extension because of which loading is incorrectly distributed;
- incorrect position of the head: at an inclination it is necessary to look forward, without allowing lowering of a chin;
- lack of fixing in shoulders: it is necessary to keep them in the straightened situation, without lifting up;
- rounding of a back: if the athlete lifts the weight to which it is not ready yet, then there are not enough forces of a waist and hips for exercise performance, and back muscles will be connected to business.
Important! At an overload the lumbar department is rounded (though has to cave in), after it the back begins to be rounded. All this is fraught with injuries.
Nuances and cunnings on performance
First of all, the people having problems with a waist are not recommended to carry out exercise on dead draft. If you want to receive the maximum advantage of trainings, then do not throw a shell down. Fall smoothly, feel how hips, lumbar muscles stretch. You should not seek to set records, it is enough to begin to work from 30–40 kg for men or from 10–20 kg for women. In process of improvement of muscles of hips and a waist it is possible to add weighting compounds.
To increase efficiency of exercise, it is necessary to move the center of gravity on heels. Then the muscle strain will be most expressed. The dead draft is familiar to each athlete who is regularly engaged in improvement of the physical shape.
This quite simple, but effective exercise directed to study of muscles of hips and a waist. Before its performance it is necessary to take care of the sufficient level of flexibility, otherwise the necessary effect will not be reached or, what is even worse, there will be a risk of a trauma.