What Is The Deadlift?
Simply put the deadlift is a weight training exercise where you lift a weight (barbell, trapbar, dumbell, stone, keg, sandbag, etc) off the ground starting in a bent-over position and ending in an upright position. It is one of the three basic powerlifting lifts, and is arguably the greatest muscle building and strength producing exercise you can do. It is personall y my favorite lift.
The Deadlift is considered a compound movement, meaning it involves movement at several joints thus working several muscle groups. The deadlift could be said to work the entire body (ever look at someone deadlifting, are there any muscles not flexing?), but it does give more stimulus to certain groups of muscles. The primary muscles worked in this lift are the hamstrings, gluteals, quadriceps, trapezius, and the psoas. All the other major muscles in your body are used in stabilization.
Benefits Of Deadlifting
- Efficiency, Maximum Muscle, Minimum Movement
- Arguably the greatest strength builder out there.
- Great exercise for injury prevention, strong backs and hamstrings provide protection against many injuries.
- Bragging rights. So few people actually deadlift anymore that you will quickly become stronger than most people you know.
- Builds confidence. It feels amazing to know you can lift a heavy weight of the floor. Strange but true.
- Requires very little space.(Good if you workout in a small room or cluttered basement)
- Doesn’t require any fancy equipment.
- Strenght built from deadlifting translates to many other exercises.
- Greater Energy. I know this would seem to be a unlikely benefit from a strength movement, but a stronger body is a more energetic body.
- A great cardiovascular workout! What? It’s true. Doing deadlifts in a high repetition fashion is an amazing cardiovascular exercise. Don’t believe me? Try doing 3 set of 20 repetitions with a moderately heavy weight(moderately heavy for you). If you’re not huffing and puffing like you just ran 10 sprints I’ll eat my words.
Tips On Technique
When bending down to grasp the bar you should keep the following points in mind:
- Look straight ahead or slighty up.
- Keep your back straight.
- Squat down till your legs are slightly above parallel.
- Will vary, but torso should be roughly 45 degrees to your thighs.
- Feet shoulder width apart.
- Arms slightly outside your knees.
- Bar should be around 2″ (give or take according to your biomechanics) in front of your shins.