In the process of fitness, we will be exposed to a variety of fitness movements. When exercising, I believe many people will find that some fitness movements have similar names but different functions, such as straight-leg deadlifts and bent-leg deadlifts. . So, what are the differences between straight-legged deadlifts and bent-legged deadlifts? Let’s learn about their differences together!
1. The difference between straight-legged deadlift and bent-legged deadlift
1 . Different actions
During the lowering process of the straight-leg deadlift, the knees need to be slightly bent and the hips do not need to sink; when the bent-leg deadlift is lowered, the knees need to be bent and the hips need to sink to a height close to the knees.
2. The maximum weight is different
Under the same conditions, the bent-leg deadlift involves more muscle groups and can withstand a greater maximum weight than the straight-leg deadlift.
3. The main exercise parts are different
The focus of the bent-leg deadlift exercise is more on the erector spinae muscles of the lower back. This action can exercise almost all the muscles of the whole body, making the lumbosacral muscles and The traps are more developed and the glutes and quads are also fully trained, while the straight-leg deadlift favors the biceps femoris and hamstrings on the back of the thigh.
Compared with the straight-leg deadlift, the legs are obviously involved in the bent-leg deadlift. The stretching action of the knee joint can help you lift more weight; the bent-leg deadlift is suitable for training. Back, straight-leg deadlifts focus on the legs.
2. Straight-leg deadlift
The straight-leg deadlift refers to a deadlift that keeps the legs upright from the beginning to the end of the movement.
Action Essentials
1. Stand with your feet slightly wider than your shoulders, bend your body forward without bending your knees. Use both hands to hold the bar upright, with the grip distance shoulder-width apart and hanging in front of the body;
2. Straighten the knees and bend forward until the upper body is parallel to the ground, then contract the muscles of the lower back and push the spine forward, and pull up Return the barbell to the starting position.
Notes
1. The waist should be tightened during the lifting and lowering process, keeping the head, waist and back on the same plane, and not holding the chest and bending the waist;
2. Straight-leg deadlift does not mean that the knee joint cannot be slightly bent. For novices with poor ligaments, when lowering the barbell, the hips are slightly tilted back and the knee joint is slightly bent to relieve a certain amount of pressure and prevent injuries. .
3. Bent-leg deadlift
The bent-leg deadlift is also called the traditional deadlift. It means that the knees are initially bent, the hips are slightly close to the height of the knees, and the barbell is raised to a certain distance in front of the body. High deadlift.
Key points of action
1. Both feet are in a figure eight shapeStand, put the barbell in front of your body, bend your knees and lean over, hold the barbell with both hands, with a grip distance of about shoulder width or shoulder width, raise your head slightly, straighten your chest, tighten your back, raise your hips, and lean your upper body forward about 45 degrees; < /p>
2. Use your leg muscles to stretch your knees to lift the bell. When it reaches the highest point, abduct your shoulders as much as possible, raise your head and raise your chest, pause for 3 seconds, then bend your knees and slowly lower it back down.
Notes
1. Do not hold your chest and back during the process, and make sure your waist and back are straight;
2. When lowering the barbell below the knee position, you need to Keep your hips down and your knees forward, otherwise your center of gravity may become unstable and your movements may become deformed.