Lift the earth with baria – burial

Lifting of the earth with the bar: the complete guide to maximize performance in bodybuilding

The revolt of the earth is one of the most fundamental and effective exercises in bodybuilding. Often considered the king of force movements, requires several muscle groups and offers many advantages.

In this article, we will explore in depth techniques, benefits, common errors to avoid and some suggestions to optimize the removal of the soil.

What is the lifting of the earth?

The revolt of the earth, or «Deadlift» in English, consists in lifting a bar full of earth at the height of the hips. This exercise mainly involves the muscles of the back, legs and buttocks, but it also makes the nucleus work, which makes it extremely complete.

In addition to its physical efficiency, the revolt of the earth is a great way to improve your mentality and discipline.

The different variants of the earth raises

There are different variants of lifting of the earth that can affect different muscle groups or achieve specific objectives:

1. Traditional land raised : This is the classic version, in which the feet are the width of the hips and the hands in pronation or mixed.
2. Sumo Earth : The feet are positioned in a wider way, which allows you to request more adductors and reduce the tension on the lower back.
3. Holved -raised legs raised in earth : This variant mainly affects the rear muscles of the thigh and the lower back of the back, keeping the legs almost straight during the movement.
4. Land raised with dumbbells : The use of dumbbells can help improve stability and work the muscles differently.
5. The Romanian land raised : This movement focuses on the descent with a heavy load, which helps to develop the strength of the rear muscles of the thigh and back.

The benefits of the lifting of the earth

1. Complete muscle strengthening : It requires important muscles such as the rear muscles of the thigh, quadriceps, buttocks and back. This makes it an ideal exercise to develop the general force.
2. Improvement of posture : By strengthening the muscles of the back and trunk, the revolt of the earth can contribute to a better position, which is particularly important for those who spend long hours.
3. Increase in functional strength : The lifting of the earth simulates daily movements, which improves your ability to perform tasks of daily life, such as lifting heavy objects or leaning.
4. Burn fat : By mobilizing large muscle masses, this exercise can help burn calories and promote a healthy body composition. It is an excellent addition to any weight loss program.
5. Development of mental force : The revolt of the earth is a demanding exercise that requires concentration and good mental preparation. This can help you develop your mental strength and resilience.

Commentary on the elevator correctly

Starting position

1. Feet : Put your feet on the width of the hips, with your fingers slightly facing outwards. Your feet must be under the bar.
2. Bar : Inclined forward and take the bar with a pronation (palm trees towards you) or mixed (one palm towards you, the other outwards). Make sure your hands are out of the legs.
3. Initial posture : Keep your back straight, your shoulders back and look forward. Your swimming pool should be slightly lower behind. Activate the trunk muscles to stabilize your body.

The movement

1. Peel the bar : Push through the heels and involve the hips to lift the earth bar. Do not forget to keep the bar close to your body.
2. Climb the bar : Keep the bar along the legs during the movement. Don’t let the hips get up to the shoulders faster.
3. Position position : Once you are standing, contract your buttocks and your shoulders. Avoid leaning backwards; Stay neutral.

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