The Importance of Deadlifting
What is the deadlift?
The deadlift is a weight training exercise where a barbell or dumbells
are lifted from the ground to the 'lockout' position at the hips in an
upright position, then returning it to the floor. When practiced
correctly, it increases core strength and stability while training your
legs, lower back, core and glutes.
It is one of the main three lifts practiced in powerlifting, along with
the squat and bench press.
That being said, there are many variations of deadlifts that can be
done, which target more specific areas for training - and playing to different peoples
strengths for lifting meets where the choice is between conventional or sumo.
All deadlifts will use the following muscles to varying extent;
- Quadriceps
- Glutes
- Adductor Magnus (Inner Thighs)
- Hamstrings
- Erectors
- Lats
- Traps
- Rhomboids
- Abdominals and Obliques
The Areas these deadlift variations target:
- Conventional - Hip dominant focusing on posterior chain eg the spinal erectors
- Sumo - Knee dominant focusing on quadriceps
- Romanian - Glute dominance more than any of the other deadlifts
- Stiff-leg - Hamstring dominant
- Hex/Trap Bar - Quadricep dominent
- Snatch Grip - Posterior Chain, glute and hamstring dominant
- Defacit Deadlift - Can be done as Conventional or Sumo deadlift and as such targets their muscle groups, but with increasing demand on them the more the defecit
- Block Pulls - targetting the lock-out phase of the deadlift this focuses more on the glutes, upper back and trap muscles
- Single Leg - Hamstring, Glutes, Ankles and core
As this is one of the largest lifts you will do, it is vital to learn good form and keep to it as you lift heavier - or injury is a real risk!
To learn more about deadlifting please view this
deadlifting tutorial
by Dr Aaron Horschig of Squat University.
So Always Remember:
- Back Straight - not arched
- Shoulders back - not hunched
- Neck neutral
- Brace your core
- 👍 And Lift 👍
Follow this advice, keep good form and remember; lift for your development, not for your ego and stay safe and strong.