Deadlift variation: Band deadlift!
The deadlift is a great exercise! He has a lot of benefits! But the deadlift is the hardest movement to learn!
It’s really not easy to do a good deadlift! The deadlift is a multi-joint coordinated movement, involving all muscles in the body! Among them, the hip joint is the leading one (Hip Hinge)! The main muscle groups are the buttocks and hamstrings! The back, abdomen, shoulders, and arms are mainly used to maintain body stability!
But many people have poor sense of movement and cannot use their hip joints! Even during the deadlift process, the hip flexion and hip extension movements cannot be completed effectively!
Today I’m going to introduce a great method to help you correct this situation!
Deadlift with elastic bands!
Put an elastic band on your hip joint! The unique resistance of the elastic band will guide you to flex your hips very naturally!
Put on the elastic band, bend your hips and lean over, feel the back of your legs, slowly lengthen your hips, and then pause for a second. At this time, the back of your legs is full of tension (pulling feeling)
It will also help when you extend your hips and push up. You need to stabilize your torso (no movement) → then focus on your buttocks and the backs of your legs → contract the backs of your legs that are full of tension → extend your hips toward Push forward → Clamp and lock your hips (stand straight and return to the starting perfect stance)
Note:
1. While bending your hips backward, ensure your trunk is stable, tighten your core muscles, and keep your spine in the correct alignment
2. The knee joint flexes as the hip sits back, but the angle is not easy to be too large. It is recommended to be about 15 degrees.Try to stay vertical to the ground!