MOVEMENT SPOTLIGHT: THE DEADLIFT

Welcome to the first in what I hope to be a regularly scheduled series. Each article will spotlight a particular workout movement and its application in both athletic and real-world applications. This article covers the deadlift.

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The deadlift involves a pulling motion to lift a large quantity of weight off the floor. The most common gym weight used is an Olympic barbell, as it provides the highest load potential, but it is very possible to do a deadlift using dumbbells or kettlebells. Performed correctly, the deadlift will involve your glutes, hamstrings, hips, calves, quadriceps, and back. Simply put it is one of the most comprehensive compound movements you can possibly add to your workout routine.

Applications

Powerlifters are quite familiar with the deadlift, as it is one of the three moves used in powerlifting competitions (the other two being the back squat and the bench press). The move has its place in other sports as well – in a nutshell, an athlete in any sport that requires explosive leg movement (which is all of them) can benefit from deadlifts. In addition, endurance athletes such as marathon runners and triathletes can benefit from the deadlift. Firstly, aside from short bursts where the cardiovascular system’s ability to supply oxygen to the body gets taxed (such as during a hill climb or passing a group of slower athletes), it is the very muscles that are worked by the deadlift that keep the athlete moving. Secondly, endurance athletes who employ regular strength training sessions that include the deadlift can save their legs and equipment (shoes and/or bike) from wear and tear.

Deadlifts have their benefits to regular daily activities as well. Ever hear the expression, “Lift with your legs, not with your back?” Deadlifts help you do just that. Tasks like moving furniture or lifting grocery bags, buckets of water, or bags of potting soil should essentially replicate the deadlift motion to prevent injury. Even seemingly mundane tasks like climbing stairs become less of an issue, especially as we age. Since the deadlift works the primary stabilizing muscles and tendons around the knee, it can help create a stronger, more stable knee joint.

The Setup

Proper set up for the deadlift is crucial to ensure the proper muscles are worked and to lessen the chance of injury. For the sake for brevity, I won’t cover every single deadlift variation here.

Barbell conventional deadlifts: The plates should be resting on the floor or resting on a platform to accommodate a reduced range of motion. Feet should be shoulder-width apart, and the middle of the foot should be directly underneath the bar. Knees should be bent slightly until the shins touch the bar. Hands should grip the bar slightly wider than shoulder-width using an overhand grip. This should cause your body to hinge. Your shoulders should be above your feet. Hips should slide back as far as they can go, and your back should be flat (DO NOT ROUND YOUR BACK).

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Dumbbell and Kettlebell Deadlifts: The body has the same general stance as in the above image, except the loads are at rest on the outside of your shins.

The Motion

Before attempting to lift the bar, two things need to happen in order to ensure the right muscles are doing the work.

1. Tighten your glutes. To do this, visualize what you have to do in order squeeze into a really narrow chair.

2. Brace your core. To do this, try to push out your ribcage, belly, and back at the same time. You’ll start to feel your core muscles getting tight.

Now inhale, and you are ready to begin. With your glutes tight and your core braced, move your hips forward which should cause you to begin to stand upright. The weight should lift off the ground vertically. Do not use your arm muscles at any point in the movement. The movement ends when you are standing upright with your knees extended and your hips locked. Hold that position for a second or so, then return to the starting point under control. Exhale – you did it!

Wrap-up

The deadlift can often be a misunderstood move, as many feel it places too much stress on the back and knees. Done improperly, that can be true. However, the exact same thing can be said for any workout movement, even the bicep curl machines at your local big box gym. Selecting a proper weight and using proper form is paramount to getting the most out of a workout move. With that said, the deadlift is an extremely powerful move to train your core and lower body, and you should not hesitate to add it to your regular workout routine.