Deadlift is one of the most effective and versatile exercises in strength training. This exercise is rightly considered the “queen” as it activates almost all muscle groups, contributes to strength and endurance development, and improves overall body functionality.
What is a deadlift?
A deadlift is a fundamental exercise where you lift a barbell from the floor to hip level while keeping it in straight arms. It is a multi-joint movement that actively engages various muscles.
Muscles involved in the deadlift
The deadlift is an exercise that engages all muscle groups. The main load is distributed between:
- Glutes: perform the main work during the lift.
- Hamstrings: help extend the hip joint.
- Back muscles: especially spinal extensors, trapezius, and latissimus dorsi.
- Quadriceps: involved at the beginning of the movement, especially in the conventional variation.
- Core (abs and lower back): stabilize the body during execution.
- Forearms and wrists: hold the barbell in the hands.
Types of deadlifts
There are several types of deadlifts, each with its own features:
Conventional deadlift
- Feet shoulder-width apart.
- Main focus on spinal extensors, glutes, and quadriceps.
- Universal option, suitable for most.
Sumo deadlift
- Feet wide apart, hands inside the line of the legs.
- Reduces the load on the lower back, emphasizes the work of the glutes and inner thighs.
Romanian deadlift
- Performed with nearly straight legs.
- Main load on the glutes and hamstrings.
Trap bar deadlift
- Uses a hexagonal barbell (trap bar).
- Provides greater safety for the back, as the weight is held closer to the center of gravity.
Single-leg deadlift
- Performed with one leg on the ground.
- Develops balance and works each leg separately.
Technique for performing the conventional deadlift
Correct technique is a key factor for the safety and effectiveness of this exercise.
1. Preparation:
- The barbell is on the floor, the plates touching the ground.
- Approach the bar so that the middle of your foot is under the bar.
- Feet shoulder-width apart, toes slightly turned outward.
2. Starting position:
- Grip the bar with either a double overhand grip or mixed grip (one palm facing up, the other down).
- Bend your knees, squat down so that your shoulders are slightly above hip level.
- Back straight, shoulder blades retracted, gaze forward.
3. Lifting:
- Engage your core muscles and smoothly lift the barbell by extending your legs and hips simultaneously.
- Keep the barbell close to your body, it should slide along your legs.
- Complete the movement by standing up straight, avoiding excessive arching in your lower back.
4. Lowering:
- Controlledly lower the barbell back to the floor by bending at the hips and knees.
Benefits of deadlifting
Strength development: strengthens major muscle groups, especially glutes and back.
Functionality: improves the ability to lift and carry heavy objects in everyday life.
Muscle mass increase: activates large muscle groups, stimulating their growth.
Calorie burning: high intensity of the exercise contributes to this process.
Strengthening ligaments and joints: especially knees and hips.
Core development: strengthens core muscles, improving overall stability.
Common mistakes and how to avoid them
Rounded back. The back should remain straight throughout the movement.
Focus on retracting the shoulder blades and proper hip positioning.
Jerky start of the movement. The lift should be smooth and controlled.
Work with moderate weights and practice your technique.
Too heavy weight. This increases the risk of injury, especially to the lower back.
Start with light weights and gradually increase.
Incorrect foot placement. If the feet are too wide or too narrow, it disrupts the mechanics of the movement.
Ensure that your feet are shoulder-width apart.
Barbell far from the body. This creates unnecessary tension in the lower back.
Keep the barbell as close to your legs as possible.
Who is the deadlift suitable for?
The deadlift is suitable for most people, from beginners to experienced athletes. However, it is important to consider your fitness level and physical condition, and to avoid performing the exercise if you have any injuries to your lower back or knees.
