מי שרצה דעה של מומחה:
For an in-depth discussion of deadlifting, I contacted Eric Cressey, M.A., C.S.C.S., who coaches athletes at Excel Sport and Fitness in Waltham, Massachusetts. Eric is also an athlete in powerlifting who has deadlifted 628 pounds in the 165lb. weight class.
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It seems many people stay away from deadlifting because they associate it with danger, especially back injuries. How much of deadlifting's dangers are inherent versus dangers caused by improper form?
I’m a firm believer that the overwhelming majority can do variations of the deadlifts safely. As long as proper form is in place, and people aren’t attempting unreasonable weights, this movement will improve health and performance. If you really think about it, is deadlifting that much different than picking up your groceries or your child? The problem isn’t the exercise; it’s the exerciser’s technique, or trainer or coach’s coaching.
In many cases, people lack the flexibility to pull from the floor. In these individuals, I devote more time to improving dynamic flexibility (as shown in our DVD, Magnificent Mobility) and have them do rack pulls (bar is elevated) to start to “groove” the technique. I’ve had several clients over the age of 70 and even 80 safely perform deadlift variations—and they all remark on how much easier it makes activities of daily living.
Speaking of technique, what are some easy ways to injure oneself doing deadlifts improperly?
• Initiating the lift with the elbows flexed/bent (they should be “taut” the entire time)
• Pushing through the mid-foot or toes (should push through the heels)
• Starting with the hips too high (using the lower back instead of the hamstrings and glutes)
• Starting with the hips too low (trying to squat the weight up instead of deadlifting it)
• Allowing the hips to rise faster than the shoulders (should come up together to keep the stress on the legs)
• Not finishing the lift (The hips should be fully extended; you should be standing completely upright at lockout. This can be fixed by just having someone squeeze their glutes and push their hips into the bar.)
• Hyperextending at the lumbar spine at lockout (you shouldn’t be leaning back; it’s a sign that you’re moving too much at the lumbar spine and not enough at the hips)
• Rounding the spine at any time (The spine should remain neutral at all times; if you look like a scared cat, you’re doing deadlifts incorrectly!)
When would you recommend against someone deadlifting?
Various musculoskeletal injuries are contraindications for deadlifts, but I see no reason why an ordinarily healthy individual shouldn’t be deadlifting. The most important thing is to learn how to do it properly from the start.
עריכה:
1. הראיון המלא:
http://www.precisionnutrition.com/de...h_cressey.html
2. מישהו בבקשה יכול לבקש מגל T שיציץ בפוסט על זכרון שריר בפורום אימונים? תודה