Deadlift Technique & Execution

The deadlift is classed as a powerful exercise because it is a compound exercise; this means that it uses two or more joints in the body through out the movement.

When carrying out the deadlift a person is actually using more muscles in the body than nearly all other weight lifting exercises. These muscles make up the lower back, legs and abdomen, the main muscles are the Erector Spinae (lower back), Quadriceps (Front of the upper leg above the knee), Hamstrings (Back of the upper leg above the knee) and the Gluteus Maximus (Major muscle of the bottom).

The full muscle list is as follows

Abdominal Muscles

Rectus abdominis and Abdominal external oblique muscle.

Back Muscles

Iliocostalis, Intertransversarii laterales lumborum, Latissimus dorsi, Levator scapulae, Longissimus, Quadratus lumborum, Rhomboideus major, Serratus posterior superior, Serratus posterior inferior, Splenius cervicis, Teres Major, Trapezius muscle.

Legs and Hips

Rectus femoris, Vastus lateralis, Vastus intermedius, Vastus medialis, Biceps femoris muscle, long head, Biceps femoris muscle, short head, Semitendinosus, Semimembranosus, Gluteus maximus, Gluteus minimus, Piriformis, Superior gemellus.

Arms

Flexor digitorum profundus.

The deadlift technique is relatively easy yet many people do not follow the correct procedure to ensure it is carried out correctly. To carry out the deadlift correctly follow the deadlift execution guidelines below.

Place the barbell with desired weight in front of you on the ground clear of any obstructions and move forward so your feet are placed under the bar shoulder width apart, flat on the floor, with the bar close or touching your chins.

Take hold of the barbell with your hands just outside your legs (just wider than shoulder width apart) with either an overhand or mixed hand grip (one hand with and over hand grip the other with an underhand grip).

Keep your arms straight with your head facing forward (head up) and your chest out. Make sure your back is straight and shoulders back, squat down so your thighs are parallel with the floor.

Inhale deeply and lift the bar by pushing your heels into the floor extending your legs and hips, breathing out as you lift. As you reach towards the top of the lift push your hips forward.

Once at the top of the lift hold the weight for a second before slowly starting your descent back to your starting position, do this by pushing your hips back and squatting back to your original position.

At the end of the lift the barbell should be resting back on the floor in its original position.

To avoid injury always ensure that your back is straight throughout the whole movement and that your arms always remain straight also.

At the start of the movement the legs muscle take the load of the weight, try to ensure you push through the floor with your heels and don't straighten your legs so the back takes the full weight throughout the whole movement.

It is imperative that these simple guidelines are followed to ensure you carry out the deadlift technique correctly and safely so you don't cause injury.

Remember lifting light and with correct form is better than lifting heavy with bad form!

If you are new to the deadlift then it is important to ensure you get the correct form before starting to lift heavy weights, even if you have been lifting weights in the gym for years.

For all new comers to the deadlift exercise I always suggest starting off with an empty Barbell and lifting five sets of five repetitions once a week in your back workout. Every week add an extra 2.5 kilograms (5.5 pounds) to the bar until you cannot carry out five sets of five reps.

Once you have reached the weight where you cannot comfortably carry out five sets of five reps stay at this weight until you can then start adding the extra 2.5 kilograms (5.5 pounds as previous.

The deadlift is believed to be the oldest exercise there is, the reason for this is that it is widely acknowledged that in Ancient times the deadlift was performed as a test of strength.

To carry out this test of strength men lifted the largest rock they could find from the floor to waist height, exactly how a deadlift is carried out today albeit with a barbell instead of a rock.

In more recent times from the 1800's to present the deadlift has been carried out as an exercise to increase muscle. The deadlift is also one of the three lifts carried out in powerlifting competitions with the winner being the person who lifts the most total weight across the three lifts.