How to PROPERLY Deadlift for Growth (5 Easy Steps)
Summary
TLDRデッドリフトは恐ろしいもののように感じるかもしれませんが、正しい方法で行えば成長を最大化し、未開拓の強さとパフォーマンスを引き出し、怪我のリスクを最小限に抑えることができます。このビデオでは、デッドリフトを行うための5つの簡単なステップを紹介します。足の位置から始め、骨盤と肋骨の正しい位置を確保し、バーの正しい握り方、効果的な「ウェッジ」の作り方、そして力を床に押し込むことでバーを持ち上げるテクニックまで、一連のプロセスを詳しく説明します。さらに、適切な降ろし方も指導し、筋肉成長を促し、怪我を防ぐためのポイントを強調しています。これらの手順をマスターすることで、デッドリフトがもたらす利益を最大限に享受し、トレーニングの質を高めることができます。
Takeaways
- 🏋️♂️ 正しいデッドリフトのフォームをマスターすると、筋肉の成長を最大化し、未開発の強さとパフォーマンスを引き出し、怪我のリスクを最小限に抑えることができます。
- 🦵 バーをあなたの靴ひもの上、足の中央に位置させ、足を肩幅に広げ、つま先を前に向けます。これは最適な足の位置ですが、不快な場合は、足を広げたりつま先を外側に向けて調整することもできます。
- 🌟 股関節と肋骨を適切な位置に固定することが重要で、腰の怪我を防ぐためにはこれらが重ねるようになっている必要があります。
- 🧘♀️ 骨盤は水がこぼれないように平らに保ち、肋骨は外に張らないようにし、コアを使って平らにします。これにより、股関節と肋骨が重なり、適切な姿勢を維持します。
- 💪 バーを握る際には、先に作成した「ピラー」を保持し、股関節を後ろに押し出しながら、腕を真っ直ぐに保ちます。
- 👀 バーを持つ位置を誤ると腰に負担がかかります。バーは中足骨の真上にあり、膝はバーにほぼ触れる位置にあるべきです。
- 🔄 デッドリフトは「引く」運動と思われがちですが、実際には「押す」運動です。重量を持ち上げる際には、足で床を強く押し、体全体の緊張を保ちます。
- 🔝 上部でのポジションでは、腰を反らせすぎず、肩をかかとの後ろに持ってこないように注意します。
- ⬇️ 重量を下ろす際には、バーを太ももに沿って滑らせ、膝を曲げて中足骨の上に戻します。地面にバウンドさせずにコントロールします。
- ✅ 正しいデッドリフトを行うことで、背中の筋肉、ハムストリングス、お尻の筋肉が鍛えられますが、腰の筋肉にも負荷がかかるため、注意が必要です。
Q & A
デッドリフトを始める前に足の位置はどうあるべきですか?
-バーが足の甲の中央、つまり靴ひもの上に来るように足を置き、足を肩幅程度に開いて、つま先は前を向けます。
デッドリフト中、腰と肋骨の位置はどうすればよいですか?
-腰と肋骨をピラーのように積み重ね、その状態を維持しながら持ち上げることが重要です。
デッドリフト時に背中を丸めないためのコツは何ですか?
-グリップを固め、腕を真っ直ぐに保ちながら、腰を後ろに押し出し、大腿骨の圧力を感じるまで膝を曲げます。
デッドリフトでバーを持ち上げる際の主なポイントは何ですか?
-腕をロープのように想像し、足で床を押し離すように力を入れることで、バーを持ち上げます。
デッドリフトの「ウェッジ」の作り方は?
-膝を外に押し出しながら深呼吸し、コアを固め、胸を伸ばして背中の丸みを取り除きます。
バーベルを地面から持ち上げる際に避けるべきことは何ですか?
-急激に重量を持ち上げるのではなく、床から徐々に押し上げるようにして、ポジションを崩さないようにします。
デッドリフトのトップポジションで注意すべきことは何ですか?
-肩をかかとの後ろに過度に持っていかず、腰を過度に反らさないようにします。
デッドリフト後、重量を下ろす際の正しい方法は?
-腰を後ろに押し出しながらバーを太ももに沿って滑らせ、膝の上で膝を曲げて重量を下ろします。
デッドリフトで下腰を痛めないための予防策は?
-腰と肋骨を正しい位置に保ち、コアを固め、適切なフォームを維持することが重要です。
デッドリフトの練習で他にどの筋肉が成長するか?
-正しく実行すれば、下背部の筋肉だけでなく、大臀筋、ハムストリングス、広背筋にも成長が見られます。
Outlines
🏋️♂️デッドリフトの基礎
この段落では、デッドリフトを正しく行うための5つの簡単なステップを紹介しています。まず、足を適切な位置にセットし、骨盤と肋骨を正しい位置に固定することが重要です。この「ピラー」の作成は、怪我のリスクを最小限に抑えながら、成長とパフォーマンスを最大化するための基礎となります。次に、バーを握る際に背中や肩を丸めずに、作成した「ピラー」を保持することが重要です。最適な姿勢を維持することで、効率的に重量を持ち上げる準備が整います。この段階では、腰と肋骨の位置、骨盤の傾き、核心の活性化に重点を置き、適切なデッドリフトのフォームを構築するための具体的な指示が含まれています。
🚀デッドリフトの実行
第2段落では、デッドリフトの実行方法に焦点を当て、重量を持ち上げる際の動きを詳細に説明しています。アームをロープとして想像し、足で床を押し上げることにより、正しいフォームでバーを持ち上げることが重要であることを強調しています。また、正しいトップポジションの達成、腰の過度な反りを避けるための技術、そして下降動作での重量のコントロール方法についても説明しています。この段階では、腹筋を引き締め、腰を正しい位置に保つことで、怪我のリスクをさらに減らしながら、筋肉成長を促進する方法についてのアドバイスが提供されています。
Mindmap
Keywords
💡デッドリフト
💡ピラーの作成
💡バーの掴み方
💡ウェッジの作成
💡フロアプッシュ
💡降下
💡骨盤の傾斜
💡コアの活性化
💡ラットの活性化
💡安全なフォーム
Highlights
Importance of proper foot alignment, hip and rib positioning to prevent injury.
Maintaining the created pillar, positioning the hips, and ensuring the bar is close to the body.
The last step before lift-off to maintain back safety.
Viewing the deadlift as a push through the floor rather than a pull, to maintain form.
Controlling the weight down to avoid injury and maximize muscle engagement.
Transcripts
deadlifts are scary
but they don't have to be and five super
simple steps I'll show you exactly how
to properly deadlift to maximize growth
unlock your untapped strength and
performance and minimize your risk of
injury
one
creating the pillar
getting this right is crucial we need to
get your bones in the right place before
we even consider bending down to grab
the bar let's start with your feet walk
up to the bar and align it right over
your shoelaces in the middle of your
foot widen your feet to about hip width
apart with your toes facing forward for
most people this is the best foot stance
but later in Step 4 if this feels
uncomfortable you can widen your feet
and or Point your toes outward and see
if that works better for you next we
need to fix your hips and ribs into the
correct position dead lifting with the
hips and ribs misaligned is the most
common reason for back injury they
should remain stacked like a pillar and
stay that way as you lift to do that
let's start with the hips so think of
your hips as a bowl full of water most
people stand with an anterior pelvic
tilt which causes the water to tip over
the front of the bowl instead tilt your
pelvis back so the bowl is flat you can
think as if you were trying to bring
your belt buckle up to your chin as for
the ribs most people stand with them
flared out flatten them by engaging your
core at this point your ribs and hips
should be stacked evenly on top of each
other but to keep them locked in that
position I want you to squeeze your
glutes and inner thighs together and
feel yourself getting taller as you do
so and finally make a fist in each hand
and push them down towards the ground to
straighten your arms and activate your
lats at this point you should feel your
glutes inner thighs core and lats all
working
you're ready for step two
grabbing the bar
this is where most people will round
their back and shoulders and lose the
tightness we work so hard to create
instead I want you to keep the pillar we
created in step one and start pushing
your hips back while keeping your fist
pushing straight down under your
shoulders you can imagine you had a bag
full of groceries in each hand and
you're trying to close the car door with
your butt you want to continue pushing
your hips back as far as you can without
your big toes coming off the ground the
moment you lose pressure in the big toe
is a moment you've pushed your hips back
too far once you reach that end point
bend your knees and bring your shins to
the bar to pull yourself down those last
few inches keep going until you can hook
your hands onto the bar just outside
your knees at this point there's three
things you must look out for before you
move on to the next step number one the
further away the bar is from you the
more strain will be placed on the lower
back this is why the bar must be
directly over your midfoot with your
shins just about touching the bar number
two if your hips are too high you'll use
more of your lower back but if your hips
are too low you'll end up doing more of
a squat than a deadlift although it will
look slightly different depending on
your Anatomy you want your hips to be
somewhere above your knees but below
your shoulders and number three a
neutral spine but don't forget that your
neck is part of the spine so draw your
head back and pick a spot on the floor a
few feet in front of you so that your
head extends in the same line as the
rest of your back
you're now ready for step three creating
the wedge this is the last thing you
need to do before liftoff the wedge is a
powerful position that'll prevent your
lower back from being compromised as
soon as you lift the weight to create it
drive your knees out against your arms
then take a deep 360 breath as if you
were wearing a belt and trying to push
air against all sides of it and then
brace your core as if someone were about
to punch your stomach next to get rid of
any rounding in the upper back and
shoulders think about extending your
chest and getting tall from your hips
all the way to your head and finally
activate your lats by squeezing your
armpits as if you had oranges in them
and you were trying to make orange juice
if you've done this properly you should
feel tension in your lats core glutes
and hamstrings you're ready for step
four push
[Music]
but first comment below what other
exercises you might be struggling with
I'm doing a series all of these exercise
porn videos and I'd love to hear what
you'd like to see me cover next this is
actually the simplest step but it's also
where most people screw up they think of
the deadlift as a pull and end up
breaking out of the position we work so
hard to create
to avoid this imagine your arms were
ropes with hooks at the end of them just
hanging onto the bar then to lift the
weight rather than going from zero to a
hundred and jerking the weight off the
floor keep the tightness recreated in
step 3 and think about pushing the floor
away with your feet harder and harder
until the bar lifts off the ground when
done correctly rather than your hips
Rising first and lower back rounding
your hips and chest should rise at the
same rate continue pushing the floor
away until the bar passes your knees and
then think about thrusting your hips
forward or humping the air in front of
you to meet the bar at the top of the
lift but to avoid injuring your back at
the top your shoulders should not be
behind your heels and your lower back
should not be arched this is a sign that
you've extended your back too far
to prevent this as you come to the top
imagine you're about to get punched in
the stomach and keep your glutes
squeezed together
at the top your hips ribs shoulders and
Chin should all be stacked like parallel
floors of a building now if you've done
this step correctly you should feel a
slight pump in your lats hamstrings and
glutes but don't be alarmed if you also
feel this in the lower back muscles they
help stabilize the weight as you lift
and will be an area where you'll notice
a lot of growth but you want to avoid
doing too many lower back demanding
exercises all in one workout as it can
be too much for these muscles to handle
that's exactly why it's so important
that you use a well-written program a
first step-by-step plan that shows you
exactly how to work out every week and
how to do every single exercise in the
detail you need to minimize injury and
maximize growth just head on over to
build science.com and take our free
analysis quiz to find out what program
is best for you and your body but for
now it's time for step five descent
foreign
this is where many people not only
injure themselves but also miss out on a
lot of muscle growth by letting gravity
drop the weight we want to control the
weight down but we need to do this
correctly now this will look very
similar to what we did back in step two
the only difference now is that you have
a bar many people tend to let the bar
sway forward in front of them which
causes a lot of stress on the lower back
instead push your hips back and Slide
the bar down as close as possible along
your thighs as soon as a bar passes your
kneecaps that's when you can bend your
knees and Slide the bar along your shins
to get the bar back over your mid foot
but to avoid losing tension and leaving
gains at the table avoid bouncing the
weight up off the floor instead stay
tight and gently touch the floor with
the weight before your next rep congrats
my friend you've just done the perfect
deadlift not so scary after all right
can give this video a watch next to find
out what other exercises will help grow
your back and I'll see you next time
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