As a student at the Faculty of Sport, University of Ljubljana, and a long-time weightlifting enthusiast, the author decided to examine the similarities and differences of conventional and sumo deadlifts in more detail. The main reason for this were the author’s injures in the lumbar spine area, which emerged when deadlifting due to an incorrect technique and learning methodology.
Deadlift is a complex exercise involving many muscles and muscle groups. At its core, however, it is the primary exercise for strengthening back muscles. There are two basic types, the conventional and the sumo deadlift. Unfortunately, due to the challenging technique, as well as a fear of injuries, trainees prefer to avoid the deadlift.
In this bachelor’s thesis, the author detailed both deadlift techniques and outlined the step-by-step method for learning the proper-form technique. He also presented the most common mistakes and exercises for correcting them.
Based on the analysis of both techniques, the author formulated guidelines aimed at helping trainees select the technique most suitable for their physical abilities and characteristics. Based on a detailed analysis of the motions supported by images, he drafted a deadlift training program for beginners.
The bachelor’s thesis is a teaching tool for all who want to choose the most suitable deadlift technique corresponding to their physical abilities and characteristics, learn or further improve the correct technique, and use it to achieve their personal goals.
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