Sumo squats for girls with a barbell, kettlebell, dumbbells or other weighting material at home or in the gym: the correct technique for best results

What muscles work in the exercise

Deadlift with a kettlebell is a basic multi-joint exercise that involves about 70% of the muscles of the entire human body (up to 400 muscles).
Designed to develop the muscles of the back and legs . But in reality, almost all major muscle groups are loaded:

• The quadriceps and hamstrings, gluteal and calf muscles are responsible for the lower phase of the movement
• The psoas, latissimus and trapezius muscles work actively in the second phase (reaching). Here the main load falls on the lower back
• The rectus abdominis muscle acts as an antagonist to the lower back, helping to stabilize the torso in an upright position
• The forearms work in a static mode, holding the kettlebell in the lowered hands

Deadlift technique

Initial position

Feet shoulder-width apart, arms slightly wider than shoulder-width apart. In order not to be mistaken with the width of your hands, use the notches on the bar as a guide.

Hand position on the bar

The barbell should almost touch your shins. In this case, the feet will be located under the bar, about a third of the foot will be behind the bar.

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Position of the feet under the bar

Advantages and disadvantages

The deadlift is one of the “golden three” exercises of all strength sports (the other two are squats and bench press). And, probably, the most controversial, because it has both huge advantages and the same disadvantages.

Among its undeniable advantages:

1. Increases the strength level of large muscle groups - back and legs
2. Suitable for gaining muscle mass throughout the body, with an emphasis on the legs, buttocks and back
3. The ability to modify the technique of performing movements and redirect the load on different muscle groups

For example, if your knees bend more at the start, then most of the load goes to the quadriceps. If in the starting position the legs are almost straight, the hamstrings and glutes will work more (a variant of the Romanian deadlift).

Among the disadvantages of the exercise:

1. Large compression load on the spine

The negative impact increases in proportion to the increase in burden.

1. Technically difficult movement

Despite all the apparent ease, the correct execution of a deadlift with a kettlebell is full of technical nuances. To learn the movement quickly and effectively, you need the help of a trainer.

1. Not suitable for beginners

In addition to the difficulty in technical execution, deadlifts with a kettlebell require a certain level of muscle tone in the back and abdomen. And also at least a minimum level of strength training.

1. Limited kettlebell weight

This is a specific disadvantage of the exercise, characteristic only of the version with a kettlebell.

The fact is that the weight of this burden is standardized. These are 8, 16, 24 and 32 kg. After a short period of time, even a 32 kg weight becomes light.

To complicate the movement, an option is to use two weights at once. Or switch to the classic version with a barbell.

Correct technique

This exercise does not use large working weights, but it is still important to perform it with the correct technique. For the classic version you should:

• stand up straight while maintaining a natural arch in the lower back;
• Place your feet shoulder-width apart; to stabilize your position, you can slightly turn your toes to the sides;
• bend over with a straight back and grab the handle of the projectile with both hands;
• Straighten your spine and, as you exhale, lift the weight, while you need to tense your abdominal muscles and buttocks and move your shoulder blades back. It is important to ensure that your back does not round;
• As you inhale, do a squat, moving your pelvis back, without changing your knees. At the same time as you squat, you need to slightly tilt your body forward. The elbows do not bend; at the lowest point of the exercise, the weight should touch the floor;
• as you exhale, push off with your heels and straighten your body, pulling the projectile up.

The classic version has several basic variations: with a weight in one hand, with two weights, with wide feet.

On one leg

If you do the exercise on one leg, the load on the back of the thigh will become more intense. Due to the shift in the center of gravity, the quadriceps of the supporting leg are involved in the work, as a result, the main impact falls on the legs, and not on the back, as in the classic version. The technique will be like this:

• bend over and grab the handle of the weight with both hands;
• move your leg bent at the knee back a little;
• as you inhale, slowly straighten your back, maintaining a natural arch;
• As you lift, slowly move your free leg back.

The technique corresponds to the classic deadlift, the only difference is that one fulcrum remains. At the top point of the amplitude, you can inhale not just once, but several times.

Deadlift

Like the deadlift of dumbbells or barbells, it is performed with straight legs. When lifting the body, only the hip joint is involved, the knees remain motionless. The technique is also similar to the classic one:

• in the starting position, the feet are hip-width apart, the toes are parallel to each other;
• lean your body forward to grab the kettlebell;
• holding the weight in your hands, straighten up;
• while inhaling, bend forward with a straight back, while straining your back and abs, try to touch the weight with the floor;
• As you exhale, return to a straight position, while bringing your shoulder blades together to prevent rounding in the thoracic region.

Throughout the entire approach, the knees remain motionless, the back is straight with a natural deflection. When performed correctly, the hamstrings and glutes will stretch.

With a kettlebell or with a barbell - whichever is better

Both exercises have the same training effect in terms of muscle growth and strength. Provided that the weight of the weight is chosen correctly and the last repetitions in the approach are given with great difficulty.

The kettlebell deadlift may be your first introduction to the deadlift. As long as the movement is performed with a noticeable effort, this weight will give an increase in the result.

But once the kettlebell becomes light for 12 reps (or higher), the stimulation of muscle growth and strength with this exercise will stop.

To progress further, increase the weight. After all, the deadlift is a strength exercise that uses heavy weights.

To get further results, you will have to switch to barbell deadlifts at some point.

Here, weight is not limited and results can be improved over the years until the genetic potential is exhausted.

As for the kettlebell deadlift, you can leave it in your training if gaining muscle mass is not of interest to you.

With the help of this movement, they work to improve strength endurance (for example, in kettlebell lifting), or increase the overall functionality of the body (crossfit).

Preparation

You bend your knees slightly, move your pelvis back and lean forward. The back is straight, from the tailbone to the neck - one line. The gaze is directed forward.

At the initial stage of the movement, when you lean towards the barbell with a straight back, the gluteal muscles and hamstrings - the main working muscles in this exercise - are stretched.

If you have short hamstrings, what will happen is that when you bend over, the biceps will pull on your lower back, so you won't be able to keep your back straight.

Short hamstrings / muscle&motion.com

Performing deadlifts

During the lift, the barbell is located very close to the body: the bar of the bar practically slides along the shins (touching is not necessary, although it is possible, especially in the first stages, in order to get used to the correct technique), and then rises higher along the thighs.

When you lift the barbell off the ground, your center of gravity is aligned with the center of gravity of the barbell. When you bend over, the center of gravity moves forward from the sacrum.

If you hold the barbell close to your shins, the barbell's center of gravity coincides with your displaced center of gravity and you maintain balance. If you stand far from the bar, the centers of gravity will not coincide and the bar will pull you forward, increasing the load on your lower back.

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We guide the bar along the legs. At the moment the barbell lifts off the ground (or platform), you need to tense your buttocks and thigh muscles. This must be done consciously, without waiting for tension to arise on its own.

Tightening the gluteal muscles is necessary to stabilize the hip joint. Muscle tension causes the head of the femur to rotate outward, where it is in the most advantageous position to transmit force.

Hip rotation / muscleandmotion.com

This way, you stabilize the joint and ensure a neutral spine position, which transfers the load to the buttocks and the back of the thigh.

From this position, you straighten up completely and then begin to move down to the starting position. It is important to lower the barbell as smoothly as you lift it, and to keep the bar very close to your hips and shins.

Important points

• When performing the exercise, the back should always be straight: deflection in the lower back or thoracic region (stooping) leads to a load on the spine, and especially on the lumbar region. Improper execution of the exercise

Deadlift for beginners

Deadlifts are definitely not suitable for beginners.

Before you begin to master the movement, you need to increase the tone of all the muscles of the body. And also create a muscular back corset, paying attention to the lower back and abs.

Here, performing technically accessible back exercises will help - hyperextension for the lower back, rows of upper and horizontal pulleys for the latissimus dorsi muscles.

This is the standard minimum for back development in the first months of training. After 4-6 weeks of regular strength training, overall muscle tone will increase. Only after this start mastering the deadlift.

Training complexes

The deadlift with a kettlebell is a universal exercise that can be used both in a preparatory scheme and in circuit training. But still, the best result is achieved if you combine it with other kettlebell exercises on the training day. Let's look at the basic complexes using deadlifts with kettlebells.

The kettlebell deadlift, although not a required exercise in any of the CrossFit complexes, is an excellent alternative and a way to diversify the workout for many athletes. Perhaps its main advantage is the fact that it allows you to progress with relatively light weights.

Light weight also significantly reduces the risk of injury and the likelihood of microdislocation, since with a total maximum deadlift weight of 64 kilograms, the load on the lumbar region is somewhat less.

The only recommendation for athletes who want to achieve high performance in this exercise is to use a pump training mode with a high number of repetitions at high speed.

Author Yaroslav Khvatov

Training experience - more than 8 years. Winner and medalist of All-Russian powerlifting and deadlift tournaments. Candidate for Master of Sports in deadlift.

Errors and recommendations for implementation

The most traumatic mistake when performing deadlifts with a kettlebell is rounding your back .

For beginners, this happens due to weak lumbar muscles or insufficient mobility in this part of the spine.

In this case, you need to seriously work on pumping up your lower back, using hyperextension or a boat, and spend time stretching.

In people of average fitness level, rounding of the back is observed in the last repetitions of the approach. The more fatigue accumulates in the muscles, the harder it becomes to control the technique.

It will be useful here for a more experienced athlete (or better yet, a coach) to watch you from the side. If technical errors occur, he will correct the execution.

Remember:

I do deadlifts with a straight back! To do this, move your chest forward and squeeze your shoulder blades together. This is the key to a correct and, most importantly, safe technique for the spine.

Common mistakes also include sudden, too fast movement at the start (in the bottom position). The faster the deadlift is performed, the harder it is to control your body position.

To ensure your technique doesn't suffer, do your repetitions smoothly and under control. Clearly tracking the correct position of all parts of the body when performing.

If the slow pace is too difficult for you, reduce the weight and continue practicing the movement.

Deadlift with kettlebell for girls

The female version of the exercise mainly involves working with fairly modest weights of equipment. To perform, you should squat down with a weight, which is grabbed with both hands. While maintaining a straight back position, you should slowly rise until the body is completely straightened. Tensing the muscles of the core and buttocks pumps them up perfectly. The arms remain straight during execution. For girls, it is recommended to do 12 to 15 repetitions in one approach. Of course, for this you do not need to take a 32 kg weight, since the correct technique is unlikely to be maintained.

The deadlift is an excellent alternative and option for adding variety to the training routine of many athletes. An undoubted advantage of the exercise is the possibility of visually noticeable progress even with relatively light weight.