Among the exercises to improve waist strength, the deadlift (DeadLift) is undoubtedly the most effective exercise. The deadlift uses a barbell, either a crank or a straight barbell. The traditional deadlift refers to the bent-leg deadlift, and there is also the straight-leg deadlift, but the bent-leg deadlift exercises focus more on the erector spinae muscles of the lower back.
Target muscle group: Erector spinae muscles, which can also exercise to increase gluteal size Muscle
Action essentials:
1. Double Stand with your feet in a figure-eight shape, put the barbell in front of your body, bend your knees and lean over, hold the barbell with both hands, the grip distance is about shoulder width or shoulder width, raise your head slightly, straighten your chest, keep your back tight, raise your hips, and lean your upper body forward about 45 degrees. Use your leg muscles to stretch your knees to lift the bell, and pause for a moment. Then bend your knees and lower slowly to restore. To improve the exercise effect, bend your knees and lower the barbell without letting it touch the ground
2. When reaching the highest point, abduct your shoulders as much as possible, raise your head and chest, and stay there for 3 seconds. Restore, repeat.
1. Pay attention to the difference between straight-leg deadlift and bent-leg deadlift: bent-leg deadlift is the best way to exercise the lower back, while straight-leg deadlift mainly exercises the biceps femoris of the thigh.
2. Move smoothly. When lifting the barbell, do not hold your chest or bend your waist. Keep your head up and back tight, and keep your upper body in a tense state. Otherwise, it is easy to damage the lumbar spine. When lifting the barbell to the limit, do not tilt your back and back, and keep your mind straight. Always on the back.
3. The problem of the body's center of gravity is a common mistake in deadlifts. In order to save effort, the center of gravity is often moved backward, so that the buttocks and hamstring muscles will participate in more movements. Sharing the load on the waist becomes an exercise in the legs, so be sure to shift the center of gravity to the waist and lean forward slightly until you feel pressure on the waist.
4. Leg width. : Don’t straighten or bend your legs too much. If you straighten your legs too much, you’ll only exercise the back of your thighs. If you bend them too much, you’ll be squatting, which will only exercise your legs. There is no specific standard for the degree of bending. Generally, the legs should be slightly bent. , the waist feels obvious.
5. The distance between your feet: When you start exercising, your feet should be as wide as your hips. As your training level increases and the weight increases, your feet can be opened a little further, so that It can reduce the pressure on the waist, lift heavier weights, and stimulate deeper muscles.
6. Grip description: In the past, many bodybuilders used a forward and reverse grip, but now they tend to use both hands. Overhand grip, because an overhand grip can better control the barbell and keep the body stable, but an upright and reverse grip will cause the barbell to rotate and the torso will also twist, which can easily cause waist injuries.