w8pedia:Training:Deadlift

The Deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.

Overview

The deadlift is an excellent compound movement that works virtually every muscle, with emphasis on the quadriceps, hamstrings, gluteus maximus, and most muscles in the back. The remaining muscles are involved in stability control. The areas that garner the most benefit from this are the hips, thighs, buttocks, lower back, and to some extent, the trapezius, latissimus dorsi and forearms.

Muscles involved

• Legs
  • Quadriceps
    • Rectus femoris
    • Vastus lateralis
    • Vastus medialis
  • Hamstrings
    • Biceps femoris, Long head
    • Biceps femoris, Short head
    • Semitendinosus
    • Semimembranosus
• Hips
  • Superior gemellus
  • Buttocks
    • Gluteus maximus
• Torso
  • Front
    • Abdomen
      • Rectus abdominis (under aponeurosis)
    • Obliques
      • Obliquus externus abdominalis
  • Back
    • Teres Major
    • Latissimus dorsi
    • Trapezius
    • Piriformis
    • Iliocostalis
    • Serratus
    • Serratus posterior inferior
    • Levator anguli oris
    • Splenius cervicis
    • Intertransversarii laterales lumborum
    • Longissimus
    • Levator scapulae
    • Rhomboideus major
    • Area between buttocks and bottom of rib-cage under deep aponeurosis
• Forearms
  • Flexor digitorum

Variations

The Romanian deadlift, in spite of its name, is not a true deadlift as the bar doesn't touch the floor (except for initially picking the bar up) for the duration of the movement. If it does, it means proper form is not being executed. This variation places emphasis on the hamstrings and lower back.

The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking a sumo stance, hence the name. This variation changes the emphasis of the lift to the legs instead of the back, though it still plays a part to a lesser degree. The sumo deadlift is purported to be easier for those with large waists, and if done incorrectly, is capable of placing excessive stress on the hips and hamstrings, as well as the connective tissues of the pelvic bone and by extension, the lower back.

There are three grips to use. Both overhand, both underhand, and a mixed overhand-underhand (sometimes called "staggard") grip. Considering forearm strength, overhand and underhand grips still suffer from the bar potentially rolling about, which the mixed grip is capable of neutralizing, through the physics of reverse torsion. The mixed grip also allows more weight to be used for this reason.

The trapbar deadlift is a variation of the deadlift using a special U-shaped bar (a trapbar). This allows more clearance for the knees to pass "through" the bar.

Dangers

Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially true the heavier one goes. Failure to keep the back straight during the movement causes undue stress to the spinal discs, by pinching the front and leaving a gap at the back, forcing the internal fluids to compress towards the back, and potentially causing at least one slipped disc. This is especially true of the lumbar region of the spine, which is designed to bear the bulk of the compressive forces on the upper body.

In addition, the compression can squeeze the spinal roots of the spinal cord, causing nerve-conditions like lumbago or sciatica.

Some weightlifters use special belts to keep their lower back stabilized. Whether or not these belts actually prevent injuries is debated.

Technique

To avoid (or minimize the chances of) the dangers mentioned above, some authorities prescribe the following techniques:

• "blocking": on the positive portion of the exercise, the lifter should hold his breath and contract his abdominal muscles, to give greater rigidity to the torso, to fight rounding of the back.

• "pushing the hips forward": to help ensure that the upper body becomes vertical as or before the hips start to rise, the lifter should concentrate on "pushing the hips forward", which necessarilly creates some of the components of good form

• "pushing the feet through the floor": another way to concentrate on proper form, this mental technique helps to engage the leg muscles early in the lift, and helps to prevent the error where hips are raised vertically before the bar makes much progress away from the floor.

• "looking at the ceiling": This technique keeps the spine in proper alignment by forcing the lifter to gaze upward during the entire movement. Gazing down at the bar encourages a bent-over position, which puts the spine in a compromising position.

Trivia

The Romanian Deadlift was named by American lifters who saw a World Championship lifter from Romania performing it during the 1950's.

In general, most people will be able to lift more weight with a deadlift than with a squat, owing to using supporting structures (which vary in strength just by their very nature) in a different manner, particularly the back and abdominal muscles. The deadlift makes more use of the back muscles, while the squat makes more use of the abdominal wall.

References:

• Frédéric Delavier, Strength Training Anatomy, Human Kinetics, 2001, ISBN 0-7360-4185-0

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