How to Perform a Deadlift
How to Perform a Deadlift With Proper Technique
Many refer to the deadlift as the "king" of weight lifting exercises, and it may be the best compound exercise there is for powerlifters and anyone on a hypertrophy training program.
Although it's primarily considered to be an exercise that targets the erector spinae muscle in the back, it also relies heavily on muscles in the legs, including the quadriceps, gluteus maximus, hamstrings, and soleus.
No other exercise recruits as many different muscle groups at one time as the deadlift does.
Deadlifts are traditionally performed using a barbell with weight plates, however, they can also be performed using dumbbells, or various deadlift machines found in most commercial gyms.
Video Demonstration of a Deadlift
Starting position: Step to the bar and position your feet shoulder width apart, with your toes angled outward slightly. With your head up and back flat, bend down in to a deep squat position and place you hands on the bar, just slightly wider than your stance. Make sure that the bar is as close to your legs as possible before you lift.
Tips:
- To avoid back injury, it's important that you maintain the natural
curvature of your spine and do not round the back. Rounding the back
places tremendous stress on ligaments and can lead to serious injury.
- Contract the core muscles (squeeze the abdominals tightly) to help support the back.
The exercise: Without using momentum, drive the bar upwards being sure to maintain the correct lower back position.
Important! It's crucial that your shoulders and hips move at the same time during the exercise. If your hips lead the movement and your legs begin to straighten before the bar moves upwards, you will be placing unneeded stress on your lower back. This could lead to serious injury.
As the bar moves upwards, it should be close to the legs , and touching the legs once it reaches the knees. At the top of the movement, push your hips forward, pull your shoulders back and stand erect-without leaning back.
Muscles Involved in a Deadlift
Deadlifts are a compound movement that target the erector spinae muscle located in the lower, middle and upper back. Muscles in the legs are also recruited to perform this exercise.
Here are all of the muscles used during a deadlift:
- Erector spinae
Secondary Muscles:
- Gluteus Maximus
- Quadriceps
- Soleus
- Adductors
Stabilizers
- Rectus abdominus & ObliquesR
- Trapezius (middle & upper)
- Rhomboids
- Levator Scapulae
- Hamstrings
- Gastrocnemius
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