fitness trainer
“The Lee Haney deadlift is a multi-joint strength exercise commonly used in bodybuilding to train the rear deltoids and trapezius muscles. It is named after eight-time Mr. Olympia champion Lee Haney, who became famous for his exceptional back.”
Lee Haney actively used several variations of the barbell row behind his back, which contributed to the development of a powerful back. His success inspired many sportsmen and that is why the exercise became associated with his name. The deadlift is effective not only for increasing muscle mass, but also for improving overall upper body strength and stability.
Lee Haney
Photo: Dave Kotinsky/Getty Images
The exercise can be performed with free weights or on simulators. Beginners are advised to first master the Smith Machine technique to ensure greater safety and control of the movement. Once the athlete has mastered the basic principles, he can move on to performing the exercise with a barbell, which will increase the load and improve the results.
What we will tell you about:
Benefits of exercise
Pumping the rear deltoids. These muscles are actively worked in the Lee Haney row, which promotes their development and improves the overall symmetry of the shoulder girdle.
Pumping the trapezoid. This version of the pull helps strengthen the upper back, the trapezius muscle, which is important for forming a beautiful shoulder and neck line. In addition, a strong trapezius is important in many strength exercises.
Beautiful posture. Strengthening your back and shoulders helps you maintain a straight posture, which reduces the risk of spinal problems. Studies have found a connection between posture and a person’s internal sense of self. A hunched back is most often associated with insecurity, anxiety, depression, and fatigue.
Strengthening the spine and joints. Correct execution of the exercise helps to strengthen the muscular corset, which, in turn, ensures the stability of the spine, protects against accidental injuries and keeps it in a healthy state.
Narrow focus. This exercise isolates specific muscles: the deltoids and trapezius, allowing you to focus on their development without significantly involving other groups.
Variability. There are many options for performing deadlifts: different angles, using dumbbells and machines. This allows you to diversify your workouts and adapt them to individual goals.
Photo: istockphoto.com/Pakorn_Khantiyaporn
Contraindications
Regular physical activity, including exercises such as the Lee Haney deadlift, has been shown to have beneficial health effects. However, it is important to remember that each individual may have individual contraindications to certain types of physical activity.
If you have any doubts, it is recommended to consult your doctor before starting exercise, especially if you have:
heart and blood vessel disease; joint problems or back pain; gastrointestinal disorders; excess weight or obesity;
It is also advisable to limit training in case of acute joint pain, recent operations or injuries, infections, fever and exacerbation of chronic diseases.
The link talks about an unusual type of push-ups:
Video
Mike Tyson Push-Ups: How Does the Legendary Boxer’s Exercise Work and What Are Its Benefits?
How to do the Lee Haney deadlift correctly?
Place the Smith machine bar at the height of your gluteal muscles. Stand up straight with your back to the bar and grip it slightly wider than your shoulders. Stretch your chest forward slightly, pull your shoulders back, lower your shoulder blades and bring them together. Your elbows point backward so that most of the load falls on your rear deltoids. As you exhale, lift the bar by bending your elbows. Make sure your elbows are raised and your shoulders remain still. At the top of the exercise, pause briefly. Your elbows are directed backward and raised as high as possible. As you inhale, slowly straighten your arms at the elbow joints and lower the bar back to its original position.
Use weights that you can do three to four sets of 10 to 12 repetitions with. Rest one to two minutes between sets.
Lee Haney Deadlift Variations
Each version of the Lee Haney deadlift has its own characteristics and advantages. Choosing the right one depends on your goals, training level, and equipment availability.
Including several variations in the training process will help achieve a more harmonious development of the back muscles and improve overall physical fitness.
Lee Haney dumbbell row
It is performed using a pair of dumbbells, allowing each shoulder to work independently. It helps to avoid imbalances in muscle development.
Working with dumbbells allows you to achieve a greater range of motion, which in some cases will allow you to better work your muscles. Dumbbells allow you to change the angle of inclination and grip, which allows you to find the most comfortable and effective position for training. You also actively use the stabilizing muscles.
Photo: istockphoto.com/gilaxia
Lee Haney barbell row
A classic variation that allows you to use heavy weights and actively develop strength. This exercise requires more power and control as both arms work in sync.
The barbell allows you to use heavy weights, which helps to maximize strength gains. Working with a barbell also helps to develop a strong grip.
Lee Haney Deadlift with Expander
This variation is suitable for low-impact workouts and can be used for warm-up or rehabilitation. The exercise is performed standing with a stretched elastic band.
Another traction option:
Yates Deadlift: An Exercise From The Legendary Bodybuilder, Useful During Mass Gain
Common mistakes
Incorrect breathing. You should not breathe erratically or hold your breath. Proper breathing technique maintains the required energy level and prevents fatigue. Exhale as you lift the bar and inhale as you lower it.
Execution speed. Move in a controlled, unhurried manner to minimize the risk of injury and ensure maximum tension on the muscles. Use a slow, controlled pace. Fast, jerky movements can impair technique and reduce efficiency.
Shoulder position. Raising your shoulders can redistribute the load from the deltoids to the trapezius. Keep your shoulders dropped throughout the exercise to maximize rear deltoid engagement and minimize trapezius engagement.
Elbow position. The position of the elbows affects the technique and the distribution of the load on the muscles. When the elbows are pointing out to the sides, the middle delta bundles are more involved. Keep the elbows pointing backwards to achieve better engagement of the rear deltoids.
Back position. A rounded back increases the risk of injury, especially in the lower back. Before you begin the approach, make sure your back is straight with a natural arch in your lower back. Tighten your abs and glutes.
Lack of fixation at the upper point. Taking a short pause at the top helps recruit more muscle fibers and maximize tension on the target muscles for strength and muscle gains. When the bar reaches the top point, hold it there for 1-2 seconds, feeling your shoulders working, and then gently lower the bar.
Spasmodic movements. Jerky movements can cause you to lose control of your technique, making the exercise less effective and increasing the risk of injury. Focus on smoothness and avoid jerking, jerking, and cheating. Each repetition must be precise and controlled to ensure better muscle activation.
Photo: istockphoto.com / Georgiy Datsenko
Recommendations
Before training, perform dynamic exercises for 5 to 10 minutes to warm up your muscles and prepare your joints. For example, swing your arms and legs, twist your body. Then perform the exercise with light weights before you start working out to prepare your body for the load. Set up a training schedule to create a habit and ensure progress. For beginners, two workouts per week will be enough. If you feel tired or uncomfortable, don’t be afraid to take a break or reduce the intensity. Gradually increase the weight or number of repetitions to allow your muscles to adapt and grow. Also include different exercises and techniques. For example, supersets, circuit training to prevent plateaus. Include light exercise on rest days: yoga, walking, swimming. This will improve blood circulation and relieve muscle tension. Stretch after exercise to improve flexibility and prevent injury. Try to get seven to nine hours of sleep for optimal muscle recovery and overall health. Set up a regular schedule, go to bed and get up at the same time. Record exercises performed, weights, number of reps, and approaches to track progress. Review your recordings periodically to identify strengths and weaknesses and adjust your training program.
Do you want to receive more tips and tricks for a healthy lifestyle?
Subscribe to the weekly Lifestyle newsletter.
Subscribe by email
