The Art of a Deadlift

If you are looking to add strength to your physique then look no further than the deadlift. As one of the best compound exercises that you may want to introduce to your workout a deadlift provides a full body workout and is a great exercise to increase muscle strength and mass. A compound exercise involves two or more joint movements.

Muscles used in a deadlift

·         Quadriceps (thigh)

Biceps Femoris

Semimembranosus

Semitendinosus

Rectus Femoris

·         Gluteus Maximus

·         Hamstrings

·         Gastrocnemius (calf)

·         Erector Spinae (lower back)

·         Forearms

·         Trapezius

To summarise a deadlift performed correctly will work the muscles in the upper and lower legs, upper and lower back, glutes, forearms and the core.

Teaching points

The equipment needed for a deadlift is weights and a barbell.

·         Stand a couple of inches behind the bar with feet shoulder width apart, pointing forward.

·         Squat down grasp the bar with a grip you find comfortable (see variations for grips) hands should be slightly wider than shoulder width, keep the back straight and keep the head up looking forward. The shoulders hips and knees should all be in alignment.

·         Keeping the arms straight lift the bar using the quadriceps keeping the weight through the heels, don’t allow your knees to overlap your toes on the lift and keep the bar as close to the body as possible.

·         When at the top of the lift thrust the hips slightly forward.

·         Return the bar to the ground keeping the back straight.

·         The movement for the lift and lower phase should be controlled and in a flowing motion. You should breathe in on the lift phase and out on the lower phase.

Advantages

·         Good for building strength mainly in the postural chain which is the glutes, lower back and hamstrings.

·         Needs little equipment

·         Works major muscle groups simultaneously

·         Helps with core stability

·         Safe lift as the weight is not over your head

·         Develops grip strength

·         Provides a cardio vascular workout

Disadvantages

May cause injury in lower back, quadriceps or hamstrings if done with improper technique.

To avoid injury make sure back is straight at all times, this can be made easier by keeping the chest forward and raising the head.

Variations

·         Perform using two dumbbells

·         Perform a stiff leg deadlift

·         Take wider or narrower stance

·         Perform using different grip.

Overhand grip: palms facing the body

Underhand/overhand grip: one hand over palm facing the body, the other hand under hand palm facing away from the body.

·         To progress the deadlift lift heavier.

Ryan Stewart
Personal Trainer