Standing bent over row t bar row. T bar row for deep back work

It consists in fixing one end of the bar. As a result, there is no need to control the trajectory of the bar movement and only the back muscles are involved in the work, excluding the work of the stabilizer muscles. There are several element exercise machines that allow you to work from a prone or standing position. In the absence of the latter, you can connect a conventional barbell to work.

Execution technique

The technique for performing the t-bar deadlift is as follows:

We take a barbell and set the required number of pancakes on one end of it. We fix the other end of the inventory in the corner or rest against something solid on the floor. We attach the handle from the horizontal pull trainer to the bar next to the pancakes. In the absence of the latter, we take the bar with both hands closer to the pancakes. In this case, we place one hand a little closer to the pancakes, and the other a little further. After each approach, the position of the hands must be changed.
We place the barbell between the legs, slightly bent at the knees. We bend over, keeping our back straight with a natural deflection in the lower back. We tighten the muscles of the legs and the press and take the end of the reef in our hands. We direct our gaze forward.
Pull the bar towards you, exhaling. In this case, the latissimus dorsi muscles should work. We linger at the top point for a few seconds, while bringing the shoulder blades together. The contraction of the back muscles should be felt.
Slowly lower the barbell while inhaling to the starting position. At the same time, the muscles relax, the elbows do not bend to the end, and the pancakes do not touch the floor.
We do three sets of 10-12 reps.

Important! When performing the element, watch the work of the back muscles. The legs should only take a static load. You also need control over the trajectory of movement of the elbows: they should always be close to the body.

Exercise options

Before starting the training, you need to decide on the load, depending on which part of the back you are going to pump. In accordance with this, the following options for performing the element are distinguished:

Bent Over T Bar Row

This version of the t-bar row is used when it is necessary to accentuate the load on the upper back. In this case, you just need to get away from the part of the neck on which the pancakes are attached. At the same time, try to calculate the distance at which you should stand as accurately as possible, otherwise you risk getting an inadvertent blow to the head with a sharp jerk of the bar.

Row of the t bar to the belt in the slope

This type of exercise is used when pumping the lower latissimus dorsi. Here you should take a position as close as possible to the edge of the simulator, i.e. to the end of the bar with pinned pancakes.

The grip is also of great importance. The wider it is, the stronger the small and large round muscles will work. The parallel and narrow grip uses more of the latissimus dorsi. And the reverse grip will allow you to deeper work the lower part of the broadest muscles, connecting the biceps to the work.

In order for the exercise to bring the best result and not entail possible injuries, you need to adhere to the following recommendations:

Correct starting position... Particular attention should be paid to the angle of inclination. The smaller it is, the stronger the load on the lower lats. As the angle of inclination approaches the straight line, the upper back will be worked out more. Whichever angle you choose, you need to keep your back straight with a natural deflection in the spine.
Selection of burden... Do not overload yourself: start with low weights, gradually increasing the load. For heavy weights, an athletic belt can be used. But remember that it makes it difficult to keep your back straight and interferes with proper breathing. Choose pancakes with a smaller diameter: large pancakes interfere with the grip and reduce the range of motion.
Technique control... Make sure that during the execution of the element the back works, and not the biceps. Watch the elbows and the position of the back: the former should always be closer to the body, and the latter should remain straight at each point of the element.
Pace... Choose the most comfortable pace for the exercise. Avoid jerking, all movements should be smooth: slowly lower the bar and quickly raise.

Conclusion

The bent over bar row is a very popular exercise among athletes. It does not require serious physical training and sophisticated equipment, and it is just perfect for pumping your back. Take comfortable weights and start training: the result will not be long in coming!

Fizkult-hello! Wednesday on the calendar 11 May, which means that we have a technical note on the agenda, and we'll talk today about the T-bar deadlift with an emphasis.

After reading, you will learn all about the muscle atlas, benefits and exercise technique. We will also conduct some comparative analysis of various variations and find out the degree of effectiveness in terms of the effect on the muscles of each of them.

So, take your seats, we begin.

Row of the T-bar with an emphasis. What, why and why?

I don't think I will open America if I say that the most popular back exercises for gym visitors are - and. In the second most popular place are free weights, such as bent-over barbells or dumbbells to the waist. And in the very outskirts are the rows in the simulators, for example, the T-bar row. We have already talked about this exercise, but today we will analyze its rarely performed variation with emphasis and find out how it can be of interest to us and whether it is worth paying attention to it at all.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle Atlas

This exercise belongs to the class of basic (conditionally basic) with the type of force pull (pull) and has its main purpose of working out the muscles of the middle / upper back.

The muscular ensemble includes the following units:

targeted - back;
synergists - trapezium (middle / bottom), rhomboid, lats, large / small round, infraspinatus, posterior delta, brachialis, brachioradialis, pectoralis major (sternal head);
dynamic stabilizers - biceps, triceps (long head).

A complete muscle atlas presents such a picture.

Advantages

When performing a T-bar deadlift with an emphasis, you can count on the following benefits:

development of strength and muscle mass;
thickness development;
accentuated workout / isolation of the middle of the back with minimal inclusion of supporting muscles;
better focus on muscle work (in comparison with the classic version) due to the absence of the need for balancing;
the ability to adjust;
the ability to perform with problems with the lower back.

Execution technique

The Row of the T-bar with an emphasis belongs to the middle / intermediate difficulty class. The step-by-step execution technique is as follows.

Step # 0.

Equip the simulator by putting the required number of pancakes on it. Take a position from above (face down), pressing your chest tightly against the support platform. Grab the handles and lift the bar away from the rack, placing it on your outstretched arms. Direct your gaze forward. This is your starting position.

Step # 1.

Inhale and as you exhale, begin to bring the handles towards you / up, bringing your shoulder blades and squeezing your back as you move. Make a peak contraction at the top point, lingering for 1-2 seconds and while inhaling, return the projectile to the PC. Repeat the specified number of times.

In the picture version, all this disgrace looks like this.

In motion so ...

Variations

In addition to the classic deadlift with an emphasis, there are several variations of the exercise, in particular:

pulling two dumbbells with a reverse grip on a bench at an upward angle;
deadlift of one dumbbell lying with an emphasis on a bench at an angle up.

Secrets and subtleties

To get the most out of your exercise, follow these guidelines:

throughout the entire movement, do not lift your chest from the support platform;
do not crawl with your hips on the simulator and do not move your legs;
bring your shoulder blades and squeeze your back at the end point of the trajectory;
slowly lower the projectile down and explosively bring it to you;
when pulling, keep your arms / elbows close enough to the body;
do not lower your head down too much and do not look under your feet;
do not use heavy weights as it will constrict the chest and make breathing difficult;
during the deadlift, do not jump and do not use cheating;
breathing technique: exhalation - when bending the arms / on effort, pulling up; inhale - when extending the arms;
numerical training parameters: number of approaches 3-4 , repetitions 8-10 .

We are done with the theoretical side, now let's look at some practical points.

Is the thrust T-bar row effective exercise?

The electromyography method (EMG analysis) allows us to judge the effectiveness of the exercise, in which the electrical activity of the muscles is measured during the performance of certain exercises. Research data 2015 years published in The Journal of Strength & Conditioning Research tell us about these EMG values:

bent-over barbell thrust - 97% ;
Row T - bar with emphasis - 90% ;
T-bar thrust - 86% ;
pull of the lower block to the belt - 80% .

Thus, the deadlift of the T-bar is classic and with emphasis - exercises of the same class and are included in the top 5 back exercises.

Which traction option to choose: with an emphasis or classic?

In solving this issue, you need to build on your health condition and the current training program. The thrust row is more suitable for beginners and those with low back problems. If you are a seasoned athlete and your PT lacks variety, then the emphasis option is a great solution.

Actually, we figured out the theoretical and practical parts, let's summarize.

Afterword

Today we are introduced to the thrust bar row. I'm sure you can't wait to try the exercise in practice and make your own verdict on its suitability. Therefore, we finish reading the article and blow into the hall ... well, did you blow? :)

That's all for this, you will be allowed to take your leave, see you soon!

PS. Companions, what back exercises do you use?

PPS. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :).

With respect and gratitude, Dmitry Protasov.

The T-bar row was, is, and remains the best mid-back exercise. True, it is not possible to perform it in every sports club. Glittering chrome fitness machines and free-weight machines are gradually replacing the t-bar from fitness rooms, as old and not the most popular equipment. But the new is not always better than the old, and pumping up your back on modern machines is no easier than with a barbell. Therefore, if the goal is to acquire a powerful back, you need to perform t-rows in the slope. But how to do it correctly and with maximum efficiency, I will tell you. The most interesting about training and sports nutrition on our telegram channel

And then, in order to simultaneously make the back thicker, more massive, work out its middle and, most importantly, load the deep parts of the back that cannot be worked out with the help of other exercises. and - these are really great basic back exercises, but they cannot replace the t-bar deadlift.

As a result of this exercise, the back becomes more developed and detailed. In addition, the t-bar deadlift has three other important benefits:

Posture improves, strength and endurance of the extensor muscles of the back and lumbar spine increases.
A neutral grip (hands facing each other) is safer for the elbow joints and makes it easier to hold a heavy barbell.
It is one of the most challenging free weight exercises and therefore actively stimulates.

The t-bar row is considered an isolated mid-back exercise, but is essentially basic. It works on large muscle groups and provides a high anabolic effect.

Conclusion: The t-bar deadlift is one of the most effective back exercises. With its help, you can simultaneously pump up your back, improve its detail and accelerate the gain of whole body mass.

T-bar row, which muscles work?

When performing the t-bar deadlift, the muscles of almost the entire body work, from bottom to top:

Widest
Trapeze
Diamond-shaped
Big round
Rear deltas
Back extenders
Lumbar muscles
Muscles of the neck
Biceps
Forearms
Quads
Press

Note: when they talk about the middle of the back, they mean. When doing this exercise, they receive a very strong targeted load. Many pros don't do trapeze exercises at all, pumping them with a t-bar deadlift. No other movement loads these parts of the back so much.

Conclusion: Bent-over t-bar deadlifts work a lot of muscles, from the neck to the legs. But the main load goes to the lats and the back of the trapezoid.

T-bar deadlift technique

This exercise is not simple, and, perhaps, one of the most difficult, since it requires adherence to a number of rules. The technique for its implementation is as follows:

STEP 1. We stand so that the t-bar is exactly between the legs. The legs are wide and stable. We bend them slightly at the knees, grab the bar, bend forward, and at the same time push the pelvis back and down. We make a slight deflection in the lower back, keep our head in line with the back. We strain the press. This is the starting position.
STEP 2. We take a breath, relax our arms and pull the barbell to the lower abdomen due to the efforts of the back muscles. At the top point, we make a distinct pause for 1-2 seconds, while strongly reducing the shoulder blades and straining our back. Slightly slower than raised, lower the t-bar down, additionally stretching the lats at the lowest point.

T-bar row with a narrow grip. Option 1

The described technique is ideal. The safest and least effective for gaining back and whole body mass. But, in fact, with a stationary body, this exercise is rarely performed by anyone, everyone is actively using it.

Technique for performing t-thrust. Option 2

This version of the t-bar deadlift allows you to use a much higher working weight, but significantly increases the risk of injury to the lumbosacral region. As science says, with this style of execution, the load directly on the lats is reduced, because they simply do not have time to get involved in the work. But the lower back is working hard.

The solution can be a symbiosis of two versions of the exercise. That is, with the help of the efforts of the legs, the barbell can be thrown up, but there it is necessary to hold it and lower it under control.

Note: As with any back deadlift, a lot depends on the angle of the torso. If you tilt it parallel to the ground, the main loads will go to the lats. If you straighten up, the muscles of the upper back, especially the trapezium, will be involved in the work.

Conclusion: you can perform t-deadlifts in an incline with both a fixed body and using cheating. Each of these options has advantages and disadvantages.

There are very few of them, only 6, but they really help to increase the return on the exercise:

Advice 1. It is imperative to use wrist straps and a weightlifting belt. Without them, there is nothing to do in this exercise.
Tip 2. The essence of this basic back exercise is to bring the shoulder blades together. This is a very important point. Without a clear pause at the top point, pumping the middle of the back will not work. Load the lats and make them thicker - yes, but work out the middle - no.
Tip 3. It is better to dial pancakes on a barbell with the smallest diameter. This, firstly, will allow you to lengthen the trajectory of movement and increase the degree of peak contraction, and secondly, the barbell studded with pancakes looks cooler.
Tip 4. To further stretch the lats at the bottom, you can perform the t-row in the slope from the stand. It can be two pancakes from the bar, laid on both sides of the bar.
Tip 5. You need to grab the t-bar closer to the pancakes. This makes it easier to maintain balance, and, in addition, the load will go to the lats, and not to the trapezoid.
Tip 6... The elbows should be pressed against the body, otherwise the biceps will turn on in the work and begin to steal the load from the back. And since the biceps are weak muscles, they quickly get tired and will not allow you to pump your lats to the fullest.

Shoulder flattening is the main condition for effective t-bar deadlift.

Conclusion: performing the t-bar thrust has its own nuances and tricks, as a rule, its impact depends on them.

Barbell Row vs. Machine T-Row, Which Is Better?

By and large, there are only three types of this row: the row of one end of the bar, fixed on the floor, the t-row in the simulator (without a stop) and the row of the t-bar with a stop. I was lucky in this regard, because in my gym there are all three options. When it comes time to do the mid-back exercise, I always go for the classic - deadlift at one end of the bar, anchored to the ground.

To do this, you need to tinker - find a free neck, take it to the corner of the hall, snatch the pull handle to the belt, pick up a bunch of pancakes of the same diameter around the hall, assemble it all, then disassemble it. But the result is worth it. I am not an enemy of the new, on the contrary, I consciously perform some exercises on my back in simulators. I, for example, exclusively in the gravitron, and the barbell pull to the belt I do in.

But in the case of the t-bar row, I always go for the original option. And that's why:

When doing the barbell exercise, I stand on the floor. I stand firmly with my legs wide apart. The center of gravity of the body is low, therefore, I am stronger. The working weight is higher (approximately 25-30%).
In the simulator, I have to stand quite high (15 centimeters from the floor). And why it was so constructed, I do not quite understand. As a result, the stability of the body decreases, the working weight decreases.
When doing the t-bar deadlift, at the bottom of the trajectory, I rest the pancakes on the floor. Small-diameter supports and pancakes allow you to stretch the lats, but at the same time do not overload the lower back.
Performing a t-bar deadlift in the simulator, against my will, I force these muscles to work much more actively, since I have to hold the barbell throughout the entire approach in weight.

In other words, the t-bar deadlift in the machine is not at all suitable for me. This is purely my opinion, and if you do not have such discomfort, do this exercise for yourself, as you like.

Conclusion: t-deadlift in the simulator is more convenient to do, but not everyone succeeds in getting a return on its implementation (for me, that's right).

Row T-bar with emphasis

The t-bar row with an emphasis, unlike the classic version, can be performed in almost any gym. And although in its biomechanics it completely copies the basic version, it is not a full replacement.

The t-bar row is a weak replacement for the basic version of the exercise

It almost does not load large muscle groups (with the exception of the back), the anabolic response from its performance is much less. In this case, the thrust of the t-bar with an emphasis has its advantages:

Significantly reduces the load on the lower back
Allows you to use different types of grip (neutral, wide, reverse)
Provides a high degree of isolation to mid-back muscles

Note: a change in grip helps to target specific areas of the back muscles. The narrow grip t-row works in the very middle of the back, the wide grip row pumps the outer lats and rear deltas. And the reverse t-pull sends the load to the very bottom of the lats, giving the back a V-shape and a finished look.

Conclusion: The t-bar deadlift with an emphasis is a lighter version of the basic exercise, safer, simpler and much less effective.

How to replace t-bar deadlift?

No other back exercise can replace the t-bar deadlift 100%. The alternative can be just:

Row of dumbbells to the belt in an incline with two hands (or lying on your stomach on an incline bench)
Seated Lever Row with Two Hands

All of these exercises are for the middle of the back, the first is quite difficult, the second and third are simpler. They cope with the task of detailing perfectly, but they are ineffective for gaining muscle mass.

Conclusion: no other exercise can completely replace the deadlift of the t-bar. This is its main advantage.

Conclusion

Times change, new machines and machines appear, but the t-bar deadlift remains the unsurpassed basic back exercise. Of course, it all depends on the arsenal of gym equipment and your own preferences, but the t-bar deadlift is the case when the dusty classic is better than the sparkling novelty. Unfortunately, or perhaps fortunately, as an exercise for the middle of the back, there is no alternative to it. May the strength be with you. And the mass!

What is required

The Bent Over Row is a fairly effective exercise for developing your back muscles. Lovers of crossfit, fitness and bodybuilding often use it instead of a barbell or dumbbell in an incline, and there are reasons for this: the axial load on the spine decreases, and it becomes easier to concentrate on the work of the broadest muscles of the back.

Depending on the position of the body, you can pull the projectile to the chest or to the belt. The load from this also changes. It can be accentuated on both the upper back and the lower lats. It is also worth noting that, first of all, this exercise, like other horizontal rows, develops the thickness of the back, not its width. To make your back wider, you need to pay more attention to doing vertical rows, such as pull-ups and wide-grip pulls of the upper block.

In this article, we'll show you how to do the bent-over T-bar deadlift and what the benefits of this exercise are.

The benefits of exercise

The main benefits of a T-bar or bent-over barbell row is that your back gets stronger. It is the foundation of any strength sport. Without a strong upper back, there will be no heavy squats, bench press and deadlift and other basic movements. The back becomes not only stronger, but also larger. Note to men: according to statistics, most women first of all note well-developed back muscles, for them this serves as a kind of indicator of attractiveness.

It also helps to work out a huge number of small stabilizing muscles. The bent position is not completely stable, and we have to engage all possible muscle groups in order to maintain balance. It will not be possible to "hook" them with other exercises.

The handle on most T-bars is designed in such a way that you can use any grip: wide, narrow, medium, straight, reverse, parallel ...

This gives you the opportunity to work different muscle fibers and different areas of the back with one exercise. It is enough just to change the position of the hands in each approach.

Contraindications for implementation

This exercise is not devoid of axial load on the spine, therefore, in the presence of hernias, protrusions or degenerative changes in the spine, it is strictly prohibited to perform it. The alternative suggests itself: T-bar row with an emphasis on the bench. In this exercise, axial loading is minimized. In addition, movement along a given amplitude practically does not give you the opportunity to use cheating, therefore, you will not overload the extensors of the spine.

If your gym does not have such a machine, use a regular bench, set the incline to 30-45 degrees and perform barbell or dumbbell rows on it. The movement will be almost completely isolated, and the latissimus dorsi will work very differently. Another option is to do the horizontal row in a bar or block machine with low weights. Such a load will be quite enough for the back to become larger and stronger.

What muscles work?

The dynamic load falls on the lats, small and larger round and rhomboid muscles of the back.

The trapezius muscles, posterior deltas and triceps work a little less. The extensors of the spine, gluteal muscles, hamstrings and quadriceps act as stabilizers.

T-bar deadlift technique

In horizontal rods, the result depends entirely on adherence to the correct technique. Many inexperienced athletes, who have more enthusiasm than understanding the training process, rashly begin to work with huge weights in such exercises, but this does not lead to any result. This often leads to injury. Therefore, first of all, you need to set the correct technique for performing the exercise. To do this, please read this section carefully or consult a qualified personal trainer.

Determination of load

First you need to decide which part of the back you are going to train. To accentuate the load on the upper back (small and large round, rhomboid muscles and back deltas), you need to do the pull of the T-bar to the chest. The T-bar pull to the waist should be done to put more pressure on the lower latissimus dorsi. Accordingly, your position will also change. If you want to pull to the belt, you need to stand as close to the bar as possible, if to the chest - a little further.

The next key point is grip. The wider the grip, the harder the large and small round muscles will work. A narrow and parallel grip will engage your latissimus dorsi more. The reverse grip will put more pressure on the lower lats, but the biceps will also be heavily involved. To work only with your back, without connecting additional muscle groups, use the wrist straps. Under no circumstances should your wrists be tucked in when you hold the T-bar grips. This will create too much tension in the forearms and biceps, immediately increasing the risk of stretching the muscle.

Starting position

Take the correct starting position. The slope in the horizontal rods is key; the smaller the angle, the more the load will be shifted to the lower lats. If the angle is closer to a straight line, then the entire upper back will be included more strongly. The amplitude also changes from this. The larger the angle, the shorter the amplitude. In any case, you need to maintain a natural arch in the lower back and keep your back straight. Lock in this position.

Many people use an athletic belt when doing this exercise. You need to understand that when pulling the T-bar, we need a stabilized position of the body, the back should not be rounded at any point of amplitude. This can be difficult with a belt. Use it only when working with heavy weights, but do not tighten too tight, it should not interfere with your breathing properly and keep your back straight.

You also need to keep your knees slightly bent to relieve stress on easily injured hamstrings.

Exercise

Begin to smoothly pull the handles towards you. To engage your back muscles more, bring your shoulder blades together and keep your arms closer to your body. If you spread your elbows to the sides, the rear deltas will begin to work harder. Do the exercise at full amplitude, continue lifting the weight until the shoulder blades are fully brought together and the latissimus dorsi contract. All this is done on the exhale. At the top point, we pause for a second and squeeze the back muscles as much as possible. It is important at this moment not to strain the biceps, otherwise during the negative phase of the movement, all the load will go into them. Do not change the position of the neck and head while lifting the T-bar, too strong axial load on the cervical spine will be created, possibly pinching the nerve.
Then slowly lower the T-bar down while inhaling. The negative phase should run approximately twice as slow as the positive phase. It is important not to round the thoracic spine at this point and not to change the position of the body. At the bottom, pause for a second to stretch the latissimus dorsi, and repeat from the beginning.
If you are working with decent weights for this exercise, then a little cheating is acceptable on the last two or three reps. Help yourself with your legs to create momentum, this will take some stress off your back muscles, but will increase the intensity of the training.

In strength sports, the t-bar deadlift has earned a reputation as one of the best back exercises. It allows you to work with large weights, perfectly develops the width and thickness of the back, and most importantly, it is distinguished by increased safety in comparison with other movements. Nevertheless, it is very important to perform the deadlift correctly, otherwise its effectiveness will significantly decrease, and the risk of injury, on the contrary, will increase. In this article, we will study in detail all the nuances of the deadlift, important features and the correct execution technique, the observance of which will allow you to get the maximum benefit from the deadlift.

Efficiency and Benefits of T Bar Rows

The first thing to start with is the T-bar row is one of the most natural movements from an anatomical point of view. It is present in the life of most people and, thanks to regular training, the back will not be prone to injury (protrusion, hernia, disc popping out, etc.). This exercise is also one of the main elements of creating an aesthetic V-shaped figure, which today is appreciated not only among men, but also among women. The deadlift plays an especially important role for beginners. Exercise allows you to quickly progress in muscle mass and increase strength in all pulling movements. The main problem is that not only beginners, but also advanced athletes actively avoid the t-bar deadlift in the slope. Sometimes the problem is the lack of an appropriate simulator, although the most common cause is an incorrectly designed training program.

Deadlift is one of the main exercises for most professionals and can provide the following benefits:

a basic movement that involves a large number of muscle fibers (which means it develops the muscles of the whole body, and not just working groups);
ideal for increasing muscle mass and back strength;
works on almost the entire back and back deltas;
allows you to highlight each muscle of the back and outline the divisions;
significantly improves posture;
minimal trauma and no compression effect on the spine.

It is important to remember that all these benefits will only be realized if the correct execution technique is followed. Otherwise, it is better to do a simpler exercise, for example, a link arm, in which the body is already fixed and it is very difficult to make technical mistakes.

If you evaluate the movement by which muscles are working during its execution, then using the t-bar will stand out favorably against the background of other back exercises. It uses:

latissimus dorsi (main load);
trapezoid;
rear deltas;
small of the back.

Also, part of the load is taken by the arms and the press, but the main task in mastering the technique is to exclude the biceps from work as much as possible. The better the athlete masters this, the more effective the deadlift will be.

Technique and features of traction

There are two main types of rods: in a simulator and with a conventional barbell. In the first case, everything is simple, you fix the body with the help of a simulator (if it has a chest cushion) or simply remove the weight from the stand and perform the exercise. In the second case (if there is no simulator), you will have to pull the t-bar with an emphasis on the wall. This option is no worse, and sometimes even better than the exercise one. It allows for better weight control, and avoids one of the main drawbacks of simulators - grips. Studies have shown that athletes can take the most weight in an exercise only with a neutral narrow grip. That is, this is the natural grip with which you can grip the bar of the bar. The presence of handles, on the one hand, can be a plus, for example, changing the neutral grip to a straight line (palms facing you), but in this case it will be better to pull the bar in an inclination towards the belt. This is a completely different exercise that is best done with a wide grip.

The correct deadlift technique would look like this:

Walk up to the bar and stand over it so that it lies flat between your legs. Lean forward and grab it with your hands, near the top end (in front of the pancake retainer).
At a moderate pace, begin to pull the bar towards you, carrying out the movement at the expense of the back muscles and straightening the shoulders back. Finally, pull the bar as close to you as possible with your hands.
After a minimal pause, return the bar back, stretching the lats at the lowest point.

Between exercising with a regular, loose bar, the main difference will be the initial lift of the bar. In the simulator, you stand with your feet on the platforms, bend over to the barbell, grab the handles and pull them towards you. With free weights, you will have to bend a little lower because the bar will be slightly closer to the floor. Therefore, first, make a full weight lift (the movement is as similar as possible to deadlift), then lean forward and take a position to perform the deadlift. This will avoid injury and damage to the spine. If grabbing the barbell off the floor is too awkward, try using any machine or stack of pancakes as a stand. Https://youtu.be/W--yqyGnJGQ

Key features and main mistakes

If we talk about the most important mistakes that can be made when performing the deadlift, then in the first place will always be a rounded back. It instantly transforms potentially one of the best exercises for the muscles of the back into an ineffective and harmful movement for the spine. Therefore, at the stage of mastering the technique, try to do deadlifts with a trainer who will point out mistakes, or near a mirror.

Among other important recommendations that must be followed, it is worth highlighting the following rules:

If the stretch does not allow, you do not need to bend over so that the body is parallel to the floor. Increase the incline, but keep your back straight.
Always pull the pelvis back, without this it is anatomically impossible to maintain the correct position of the back.
The neck should be straight, that is, the gaze is directed to the edge of the bar.
If it's hard to hold the bar with both hands, use a towel. Pry it under the bar and hold both ends with your hands. It will also help to strengthen the forearms additionally, but it is important to maintain full range of motion.
Use stacked pancakes, a step platform, or any other ledge to increase the amplitude.
At the bottom, you should "open up" your lats and lower your shoulders down to help stretch your back muscles and increase your deadlift efficiency.
Start lifting the bar not with your hands, but with your back muscles and back deltas. To do this, bring your shoulder blades as close as possible and put your chest forward. Only when you have reached the stop and your back muscles have contracted as much as possible, reach the bar with your hands.
Remember to move the bar towards you moderately or even quickly if you are working in an explosive style (not recommended for beginners) and lowering the bar should be done more slowly. The negative phase plays just as important a role as lifting weights.

In general, it is important to understand that it is best to master the correct technique initially. Considering that in terms of effectiveness, it has almost no alternative among exercises for back muscles. Therefore, try to work with a minimum weight or even an empty bar until you can do the exercise correctly without a mirror. Then you can add weight and progress without problems and any obstacles. Https://youtu.be/xgKjVpE9Tnc

Conclusion

It is unlikely that someone from experienced athletes will be able to answer you the question of how to replace traction. Each type of deadlift is effective in its own way and the t-bar has a lot of advantages over other exercises. It should also be borne in mind that it is better to set the cravings at the beginning of the workout, when the muscles are not yet tired, but only after a thorough warm-up.

If you do the deadlift after other back exercises, your arms will engage in the deadlift much more to compensate for the load, which will reduce its effectiveness.

In general, for beginners, the t-bar deadlift should be # 2 on the list, second only to pull-ups in efficiency. Already after 1–2 months, after the inclusion of the exercise in your training program, you will be able to feel an increase in strength and see an increase in muscle mass.