Mrtvi dvig
Deadlift
Primary muscles: Spodnji del hrbta. Assisting muscles: Meča, Podlakti, Zadnjica, Zadnje stegenske mišice, Široka hrbtna mišica, Srednji del hrbta, Štiriglava stegenska mišica, Trapezasta mišica.
How to do it
- Stoj pred naloženo palico, stopala v širini ramen.
- Pokrči kolena, se nagni navzdol in prijemi palico z nadprijemom v širini ramen, hrbet raven — izhodiščni položaj.
- Izdihni in dvigni palico s potiskom skozi noge, hkrati pa trup spravi pokonci, prsi dvignjene, lopatici sprijeti nazaj.
- Vdihni in palico nadzorovano spusti, pokrči kolena in se v pasu nagni naprej z ravnim hrbtom, dokler se palica ne dotakne tal.
- Ponovi gib.
Key to the execution: Hrbet drži raven in palico čim bližje telesu skozi ves gib.
Common mistakes
- Zaokroževanje hrbta pri dvigu, kar obremeni hrbtenico.
- Dvigovanje palice stran od telesa, kar obremeni križ.
- Najprej izravnavanje trupa in šele nato nog, namesto obojega hkrati.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Hrbet exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.