Deadweight techniques: training effectively
The dead weight technique brings together some of the most interesting and effective exercises for working on different muscle groups. For this reason, it is one of the most suitable for gaining tone and definition by working on strength. But it is also one of the types of exercise in which caring for the technique is most necessary to avoid injuries during both dead weight lifting and lowering. Knowing this in its different variations will help you to do it correctly in different ways so you don’t get bored, get the results you want and avoid the danger of injury.
Why deadweight is an interesting technique
It is very effective and helps build muscle mass. This, in addition to an aesthetic issue, will help you burn fatter even at rest.
The dead weight technique works on a large number of muscle groups. These include the lower back and hamstrings, toning the buttocks, calves, and quadriceps as well as the upper back and arms as well as the trapezius, erector muscles of the spine and hip.
By performing the dead weight technique properly you will be helping with good postural education.
You can do it in the gym or at home efficiently and economically.
It is relatively easy to grow in muscle work with this technique and keep an optimal control of your progress. You can do this by progressively increasing both the high weight and the number of lifts, either in the traditional technique or in some of its variations. And add those of greater demand and difficulty, such as the dead weight technique to one leg, as you progress in your muscular work.
Dead weight technique, how to do it correctly
Take care of the starting position
It is key to starting the exercise correctly and avoiding the risk of injury. In the traditional deadweight technique, it is vital to be extremely close to the bar, placing your feet underneath it and making the bar of the bar be on the instep. The toes should point slightly outward.
Watch calf movement
To perform the technique correctly, grasp the bar and direct your calves toward it while slightly bending your knees.
Pull your chest out.
It is vital to perform the technique properly and work the muscles you want without injury. Push the chest forward to lift the bar vertically upwards.
Variations in deadweight techniques
Maximum deadweight technique
To carry out this variation of the traditional deadweight technique correctly, you must place your feet as far apart from each other as possible. You must place your hands inside the bar, that is, between the bar and your body.
Otherwise, ideally, you should start practicing this lightweight variant and build it up progressively as you become familiar with it and are ready to work with heavier weights. With this technique, the muscles that work the most are abductors and quadriceps.
Romanian deadweight technique
This variation will help to strengthen your legs by working the hamstrings in a special way. It is the main difference from other types of dead weights that work especially in the lower back area.
In order to carry out the Romanian dead weight correctly, it is essential to keep the back straight and to exert the force with the torso in such a way that it is the legs that do the work and that it is not carried out by the knees.
Deadweight with the hexagonal bar
For many people, it is a simple way to learn how to make weight by working your back and always maintaining the optimum position throughout the exercise. It is becoming more and more common although it is not yet a type of bar found in all gyms.
Where is the main differentiating factor of this technique? In that, it allows changing the mechanics of the exercise in order to lift the weight in a distributed way. It might be interesting for you if you’re just getting started. But remember, it’s always a good idea to start with small weights and increase them in later workouts.
Starting dead weight technology
It’s a variation on the traditional Olympic uprising. With this technique, the muscles that work the most are the hamstrings. This is often used to improve the starting technique with the bar, rather than as long-term training.