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Totenheben – die mächtigste aller Übungen
Bodybuilding
Leistung
Körperliche Aktivität
Laura Schneider
Autor
2026-03-21
Datum
4 Min. Lesezeit
article.read_time
6
Kapitel
Die großen und berühmten Namen in der Welt des Bodybuildings, des Zweikampfs und des Power-Triathlons sind sich einig, dass das Totenheben das beste aller Übungen ist. Wenn das Training nur aus einem einzigen Üben bestünde, wäre es das Totenheben. Die Vorteile, die sich aus der korrekten Ausführung dieser Übung ergeben, sind enorm. Es lohnt sich daher, das Totenheben in das Training aufzunehmen und seine großen Vorteile zu nutzen.
Overcoming back pain through deadlift exercise
Certain individuals posit that the deadlift exercise results in the ruin of the back. In actuality, the deadlift can indeed inflict damage to the back, yet this occurs solely when the exercise is performed incorrectly. Moreover, the challenge posed by this workout discourages a substantial number of trainees due to its demanding nature. Those incapable of executing this workout tend to abandon their training expeditiously.
Coordination of movements during a deadlift
Despite appearing as a very complicated exercise, the deadlift is not as frightening as it may seem at first glance. This training is based on a simple lever that involves a large number of muscles. Coordinating so many muscle groups is usually much more difficult than, say, pressing on a straight bench. We often hear that it's most important to control the spine and that our hips should go low. However, the truth is that each of us is different, we all have different limb lengths, different bone structures, and different pelvic positions, making it impossible to maintain the same position for everyone. In my opinion, when it comes to lowering the hips, the most important thing is to go as low as possible to be able to grab the weight. It doesn't make sense to lower the hips all the way to the ground if the leg muscles are weakly developed, as it can be difficult to lift the weight, leading to dangerous situations. It's also not bad to pull with a slight hump or a slight arch, as long as the curvature of the spine does not change during the struggle with the weight. Breath control is also of great importance, but is often overlooked. People who perform the deadlift with a tight belt around their back lower themselves deeply and try to take a breath, which can lead to breathing problems. The cooperation of the abdominal muscles and breathing must be a perfect unity.
Technique
It is essential to fully focus on the exercise being performed during training. We stand before the bar in a wide position (feet are aligned with the arms), ensuring that the shins make contact with the grip. Subsequently, we inhale air with great intensity. It is worth remembering not to inhale excessively. We engage our core muscles and slowly lower ourselves until we obtain a grip on the bar. Initially, we lift the weight using our legs, while our back remains at rest. Once the bar reaches the level of the knees, we begin to straighten our back.
The dead lift for neophytes
The dead lift can also be performed by neophytes. They apply the same rules as described above, with one exception - they commence training with a low weight. We approach the barbell in such a manner that the thighs come into contact with the barbell. We stand upright, stabilize the position, retract the scapulae, and in the initial phase of the movement, we push the hips back and lower the position. We grip the barbell and lift the weight. When the barbell reaches knee height, we straighten our backs. It is of utmost importance to close the hip joint and maintain an upright posture. Often, one can observe the use of a belt during a dead lift. I believe the belt should only be utilized when breaking a record or participating in competitions. The belt serves to stabilize the deep muscles during the dead lift, however, the dead lift itself should develop these muscles. The objective of the dead lift is the development of a natural protection of the lumbar spine through muscles.
Benefits of a dead pull
As previously stated, apart from developing the deep muscles responsible for body stabilization, a dead pull allows for the development of muscles such as the broad back, the buttocks, the double-headed thigh, and the spine extensor. Additionally, it leads to a substantial increase in testosterone and growth hormone, somatotropin, which accelerates the formation of dry and massive muscle mass.
Overview of the deadlift exercise
The deadlift is a highly efficient exercise, provided it is carried out correctly. It boasts numerous advantages, but when executed incorrectly, it can lead to severe injuries. Thus, dedicating time to enhancing the technique before increasing the weight on the bar is worthwhile.
