Deadlift
Primary Muscle Group: Erector Spinae (lowered Back), Hamstrings, Quadriceps
Secondary Muscle Group: Abs, Adductors, Calves, Forearms, Glutes, Lats, Traps,
Equipment Needed: Barbell, Weight Plates
The Benefits of Deadlift
The deadlift is a really popular exercise and a true test of total body strength. It is popular across numerous weight lifting circle including bodybuilders, powerlifts, and Crossfit athletes.
The deadlift focuses on lifting dead weight off the ground to hip level without using momentum to assist the weight on its path up. It is known as one of the “big three” exercises for powerlifters which includes squats, bench press, and the deadlift. Bodybuilders use the deadlift to promote muscle growth in their entire posterior chain (muscles on the back of the body).
The deadlift primarily works the muscles of the back and legs. However, it is a complete compound exercise and also requires muscle activation the whole body!
The conventional deadlift shouldn’t be performed by just anyone as it involves a lot of technique and skill to execute. However, the hip-hinge movement pattern trained while performing a deadlift is and should be included in almost every workout program.
For those who cannot deadlift using the conventional pulling method, they can perform the exercise using one of the many deadlift variations out there, such as Romanian Deadlift.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Deadlift
This is an exercise where you should not lift weights that cause you to fail completely at the end of a set. Don't load the shoulder joint excessively as it can stress the joint and lead to injury.
So before giving Dumbbell Front Raise, here's exactly how to do them without risking pain or injury.
How To Do Deadlift
1. Position the bar over the top of your feet and assume a hip width stance.
2. Push your hips back and hinge forward until your torso is nearly parallel with the floor.
3. Reach down and grasp the bar using a shoulder width, double overhand grip.
4. Inhale and pull up slightly on the bar while allowing your hips to drop slightly.
5. As you drop the hips and pull up on the bar, set the lats (imagine you’re trying to hold a tennis ball under your armpits) and ensure your armpits are positioned directly over the bar.
6. Drive through the whole foot and focus on pushing away from the floor.
7. Ensure the bar tracks in a straight line as you extend the knees and hips.
8. Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
9. Return the bar to the floor, reset, and repeat for the desired number of repetitions.
For Perfect Technique
You MUST keep the crease of the armpit over the bar and the midfoot in order to allow the bar to travel linearly.
The deadlift is a hinge, not a squat. If you set the hips too low you will put yourself in a disadvantageous position biomechanically and limit your potential for pulling maximal weights.
The hips should be lower than the shoulders.
Toe angle is highly individual - this will be dependent upon your hip anatomy. Experiment (toes slightly in, out, or neutral) to see what feels best for you.
Do NOT retract your shoulder blades. This is mechanically inefficient and a self limiting cue as it shortens the length of the arms thus requiring a larger range of motion.
Make sure you wrap your thumbs around the bar and don’t utilize a false grip. Squeeze the bar as tight as possible like you’re trying to leave an imprint of your fingerprints on the bar.
Variations
Once you have mastered the Deadlift exercise you can try alternative exercises that target similar muscle groups such as;
How To Do A Bent Over Row
1. Assume a standing position while holding the bar using a double overhand grip.
2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
3. Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control.
How To Do T-Bar RowsH
1. Load the bar with plates. To help perfect your form, start with a lighter weight and work your way up.
2. Straddle the bar, facing the handle and bend forward from the hips, knees slightly bent.
3. Grab the handles with an overhand grip, about shoulder-width apart. You can change up the move by using an underhand grip. If you're using a barbell setup, you will grab the handle with a neutral grip where the palms of your hands face each other.
4. Pull toward your torso. Pause at the end of the movement; then lower to the starting position. Your arms will be fully extended.