ツイッターで論争されている「デッドリフトは広背筋の肥大に有効か」俺がミジンコでも分かるように解説してみる

こんにちはー!
現役トレーナー、現役ボディビルダーの健っす!

今日は「デッドリフトは広背筋の肥大に有効か」という記事だよ。

ツイッターで話題になってた

【山本義徳 × 特別対談】「デッドリフトは背中の日に要らないのでは?」とぶつけてみた。

ツイッターでプチ炎上してたみたいだね。
ちょっとこういう旬な話題に乗り遅れてるよね。

さて、これについて俺なりの見解を執筆するよ。

ずばり回答は「効果的では無い」

はい、マシン派の俺に聞くのが間違いだよね(笑)
俺がマシン派の理由はこれ
あとこっちも

俺がマシン派である理由は主に「安全だから」なんだけど、それ以外にも理由がある。
特にデッドリフトは広背筋が使われる動きに対して、結構違う動きをしているんだ。

広背筋を主に使うトレーニングは、ラットプルやチンニングだよねー。

デッドリフトの動きとは

床に置いたバーベルを、腰の位置まで引き上げるトレーニング。
肘は曲げたりせずに、だらんと下に下ろしたままになる。

広背筋の主な動作は、万歳状態から、腕を大きく横に回して、気を付け状態になる動き。

あれ?全然違うくね?
これがデッドリフトが広背筋の筋肥大に有効ではない一番の理由だ。

デッドリフトは主にどこの筋肉を使うの?

これは回答が色々あるんだ。
理由は、フォームによって変化させられるから。

広背筋をメインに使うこともできるし、脊柱起立にも、ハムストリングスにも、臀部にも、フォームと意識によって変化させられる。
これがメリットでもあり、デメリットでもあるんだよね。

今回はデメリットが押し出されてしまい申し訳ないんだけど。
「たくさんの筋肉を使う中で、広背筋を意識しないといけない」
「高重量が扱える正しいフォームでデッドリフトをすると、上記全ての筋肉が使用され、広背筋にフォーカス出来ない」

こんな感じの理由で、有効では無いという結論になっている。

デッドリフトは広背筋に有効派の人はどういう意見

その①
学術を無視している人は「でかい人はみんなやっている」という意見だ。
一理あると思う。
もちろん完全に否定はしないし、実際にボディビルのトップ選手の半分程度は実施していると思う。

これに対しての俺の意見。
大抵デッドリフトを行う人は、背中のメインとして行っていて、最も時間をかけ、最も熱意を持ってやっているよね。
そしてラットプルはオマケ感が否めない。

図星だろ?
デッドリフトと同等の時間と熱意を、ラットプルにぶつければ広背筋は更に発達していたと俺は思う。
なお、僧帽筋や脊柱起立筋の成長は知らん。今回の論点ではない。

その②
実際に強く広背筋を使っている、という理論だ。
可動範囲は少ないとは言え、広背筋の役割である体に引き付けるような動作は「ある」
そしてアイソメトリックスと言って、筋肉は動かないけど力を発揮している状態にある。

デッドリフトは、大男なら150kg、200kgなど普通に行える種目だ。
うまくコントロールし、広背筋にテンションを加えることが出来れば大変魅力的なトレーニングになる。
確かに上記でも述べているように、広背筋を意識したフォームは確かに存在し、事実俺も広背筋に刺激を送ることは得意だ。

でも、流石に可動が少ないなぁ。
ベントローの方が間違いなく強く伸びて、強く縮まるよ。

その③
超ハードなトレーニングなため、成長ホルモン分泌などの科学的反応が起こりやすい。
これも一理あるね。
でもこれは体の背面全体に作用することで「広背筋にフォーカスする」という点に関してはちょっと外していると思う。

デッドリフトの利用価値とは

ずばり、パワーリフティングの競技として考えるべきだと思う。
「重たいものを挙げたやつの勝ち」
100mのスプリントに似た、美学を感じないか?

今回、めちゃくちゃ否定的に書いてしまったが、こういう点では大変素晴らしい種目だと思う。
なんたって今回は「広背筋の肥大」に関してだからね。

または、ご高齢の方への生活動作の向上や、女性に向けた背中からヒップにかけたトータルのトレーニングとしても有効だと思う。

まとめ

  • デッドリフトは広背筋の肥大に特化しているわけでは無い
  • 脚を含めた背面を広くカバーするトレーニング
  • パワーリフティングとして美学を感じる
  • 広背筋にフォーカスしなければ有効

以上!
よければシェアをお願いします!

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