< strong>Build a strong back: snatch deadlift!
The deadlift is a great move! It helps us build muscles, enhance muscle strength, improve body shape, and improve sports performance!
In addition to training two of the most explosive muscles in the body: the gluteus maximus and hamstring muscles, the deadlift also activates the front of the thigh, core muscles, back and shoulders. The muscles from head to toes are taken care of for you. Performing the deadlift correctly will also help reinforce your real-world movement patterns (e.g. lifting heavy objects) and keep your back protected.
The deadlift is another varied movement, and you will get different gains through different changes! Today I’m going to introduce you to the snatch deadlift!
Snatch deadlift: Use a wider grip and then perform deadlift training, often found in the training menu of weightlifting sports
The benefits and movement characteristics of the snatch deadlift:
1. Increase the range of motion!
A wide grip will allow you to lift the barbell longer, and the increased range of motion also means the recruitment of more motor units, which will help you improve your muscle strength!
2. Hard grip with wide grip Challenge your upper back muscles with pull-ups!
The wide grip method will use more upper back muscles, and your upper back must spend more effort (isometric contraction) to hold the barbell and stabilize the spine! It can make your back stronger. For example, many wide-grip movements of weightlifters will make their upper back (lats, trapezius) stronger.
3. Challenge Your Grip Strength
The ultra-wide grip of the snatch will challenge your grip strength and is a great variation for improving your grip strength!
Here are some tips and tricks for performing the wide-grip deadlift!
1. The basic requirements for the preparation posture are similar to those of a standard deadlift, with the barbell attached to both sides Legs, center in the feet, flex the hips, keeping the spine neutral!
2. Grasp the barbell with your arms straight and slightly externally rotate your shoulders, as if you are bending the barbell! Add tension to your upper back!
3. Tighten the back of the legs and hips, extend the hips and use force to pull up the barbell, push the hips forward to lock the barbell, keep the upper back tight and tighten the abdomen
4 .Then bend your hips (hips backward) and let the barbell naturally fall back to the starting position!
5. Tip: Although the wide-grip deadlift can better exercise the back, the back muscles are not the active muscles. Powerful isometric contractions will also give our back muscles enough stimulation! Pay attention to keeping your spine stable and neutral!