The most basic of all exercise and commonly used in day-to-day activities, picking up weight from the floor, the Deadlift. The Deadlift is a compound exercise that is primarily knee dominant but will also incorporate the hip joint. It is a full body exercise that can be used for prevention of injuries, building strength, packing on dense quality muscle size, and/or can also be used to increase power for athletes depending on the sets, reps, and explosiveness done while performing this exercise.
Although this activity may be performed on a day-to-day basis, this exercise may not be commonly performed in gyms due to fear of back pain or injury. Two ways to prevent back pain or injury are to always use correct form and to always perform this exercise with weight that will not compromise this form. A very easy rule to remember is to check the ego at the door. Using correct form from the beginning will allow maximum strength gains in the end. This will also prevent injury not only while performing this exercise but also when lifting or moving things in the home or at work.
Muscles used while performing this exercise:
• Traps
• Lats
• Lower Back
• Glutes
• Quadriceps
• Hamstrings
• Core
• Forearms
Performing the Exercise:
When performing this exercise it is crucial to keep in mind that form is the most important factor and maximum strength gain will be totally dependant on form. With this being said it is not nearly as important on how much you are lifting as it is on how you are lifting.
When you are ready to perform this exercise you should determine which type of stance is most comfortable for you and also which stance will develop the muscle you want it to. There are three types of stances, the first is a narrow stance or conventional stance which will place your feet about 4"-8" apart. This stance is what I prefer and which is most commonly used. This will also allow most people to grip the bar with their arms hanging straight down. The second stance will be a moderate stance, which will place your feet wider than 8" but will also allow your grip to be placed outside of your knee placement. The third stance would be a much wider stance or Sumo Style Deadlift. This stance will place your feet in the widest position placing your grip inside of your knee position. This stance will also work the quads, hamstrings, and hips the most out of all the different positions.
After determining which stance is most comfortable for you and which will create the most desirable results, you will then reach down and grip the bar. When gripping the bar you can use an overhand grip, which will improve total grip strength or you can use a power grip with one hand (determined by personal comfort) turned backwards or reversed.
After gripping the bar you will then put yourself in a lifting position. The correct lifting position will be squatting down, chin up with eyes looking slightly up, chest and back in an erect position as if you were in a standing position, and always keeping your shoulders back. When this position is set the next step is to breathe in to build pressure and to keep your core extremely tight. When ready to lift the weight, push with your heels, moving your chest up at the same pace as your knees and hips. When locking out the weight your knees and hips should lockout simultaneously. You then bring the weights down staying in a good lifting position with your back and chest erect. Set the weight down on the floor and when weight has come to a complete stop you will then perform another rep.
- In order to prevent injury or lower back pain 3-4 sets of 10-12 reps should be performed
- When building strength or power you will want to move the bar as fast as possible with maximum weight that will allow you to stay in correct form for 2 max sets of 6-8 reps.
- Reps below 5 are not suggested unless you are competing or are experienced with heavy weights.
- This movement can be done when training your legs or back. For more upper back development a wider grip is suggested. It can also be done at the end of your back workout so that max weights are not used but to still train this movement with high intensity.
Variations:
• Deadlifts standing on a Plate
• Widegrip Deadlift
• Deadlifts in a Rack
• Deadlifts using chains or bands
• Stiff Legged Deadlift w/ Barbell or Dumbbells
• Sumo Deadlift w/ Barbell or Dumbbell
• Romanian Deadlift
• Bulgarian Split Deadlift w/ Barbell or Dumbbells
• Single-Leg Stiff Legged Deadlift w/ Barbell, Dumbbells or Medicine Ball (toss over head)