The doctor pointed out that you can bend down and lift hard if you are not forced to bend down, have trained the muscles to protect the spine, and know that you are taking risks in exchange for something; the situation is shown, and the characters in the picture have nothing to do with this article.

(picture taken from freepik)

[Health Channel/Comprehensive Report] Can you bend over when deadlifting?

Zhang Jiazhe, a doctor at Ankang Orthopedic Clinic, said that one should first understand whether bending is forced or voluntary, whether the muscles that protect the spine can work well in this posture, and whether it is necessary to bend over to do deadlifts.

If it is unavoidable to bend down, you have not deliberately trained the muscles that protect the spine, and you do not know why you want to bend down and deadlift, it is recommended not to do so.

Zhang Jiazhe posted an article on the Facebook page "Zhang Jiazhe Orthopedic Physician", pointing out that various discussions that advertise evidence-based medicine (EBM) like to use literature to say that movements have no relationship with pain, and there is no statistical correlation between bending movements and low back pain.

But if this is the case, why not let the novice deadlift by himself?

Please read on...

Zhang Jiazhe said that the answer to whether you can bend over in the deadlift is between yes and no, but the risk of using the bent posture is relatively high.

He reminded that if you ask this question, the answer is no, because people who can achieve the following points should not ask this question.

Have the right to choose to be eligible to bend over

Zhang Jiazhe pointed out that to avoid being forced to bend over, one must first understand where the limit of hip joint bending is at various stance distances.

Under the stance distance, if it is unavoidable to bend over and bend the hips to the position of the bar, then bending over is not allowed, because it is forced to do it; on the contrary, under the premise of choosing whether to bend over or not , choose to bend down on your own, and you are qualified to say yes.

The concentric contraction of the abdominal muscles and the eccentric contraction of the dorsal extensors maximize the protection of the spine

Zhang Jiazhe explained that bending over can let the gravity of the body pull down, or it can roll up the body by relying on the abdominal muscles.

The abdominal muscles are bent down, and the dorsi extensors can be contracted eccentrically and can also be lengthened.

Each of the above-mentioned situations cannot be seen simply by looking at a photo or a video, let alone listening to two sentences. It often requires someone to teach, practice, and practice repeatedly. come out.

Only by learning the concentric contraction of the abdominal muscles to bend over and the eccentric contraction of the back extensors can the strength of the spine be maximized under the bending action.

Bow down to take greater risks, you should know the reasons behind it

Zhang Jiazhe said that the force of bending over the intervertebral disc is definitely greater than that of not bending over. Many fitness athletes use bending to do it because they can recruit more muscles to help fight the maximum weight, but they will bear more force on the intervertebral disc. .

He explained that a large force does not mean injury, but the error tolerance rate will be reduced, and the relative risk of injury will also increase.

What the contestants get in exchange is the competition results, which may be converted into advertising benefits such as coaching lessons and online voice in the future, but what do the public get in exchange for taking this risk?

Zhang Jiazhe pointed out that if all the above are done well, then bending over to do deadlifts is a choice, most of which are choices made to fight for the maximum limit.

Bending deadlifts is fine if you're doing unforced bending, efficient concentric abs, eccentric dorsal extensors, and a clear knowledge that you're taking a risk in exchange for something.

But he reminded that if you are forced to bend down, have not deliberately trained the muscles to protect the spine, and do not know why you have to bend down and deadlift, the injury is often not far away.

☆Health news will never be missed, click like to follow the fan page.


☆For more important medical news, please go to Liberty Health.com.

keywords

  • sports

  • fitness

  • the spine

  • Deadlift

  • Gain muscle and lose fat

related news