The Deadlift

           The deadlift is one of the three main lifts in Powerlifting, along with the squat and bench press. It is the starting phase of the two Weightlifting lifts, the snatch and the clean and jerk. The name refers to the lifting of a weight with no momentum (often referred to as a dead weight) usually from the ground.
 
            The deadlift can be performed with the feet positioned in two ways: the shoulder width apart, or the conventional method, or with the feet wider apart such as in a sumo stance, hence the sumo deadlift. Another variation can also be performed with the legs straight, such as in the stiff leg deadlift. The conventional deadlift will be discussed in this article. In addition, the position of the hands can vary depending on the particular end goal of the exercise. There are three hand positions that may be of interest to strength training and conditioning coaches: alternated grip, clean grip, and the snatch grip.

Primary muscles involved (2, 3, 5)

            - Quardiceps muscle group
            - Gluteus maximus
            - Erector spinae

            - Forearm muscles (flexor digitorum)

Secondary muscles (2, 3, 5) 

            - Hamstrings muscle group

            - Trapezius

            - Rhomboids

            - Abdominals
                - Transversus
                - Rectus
                - Internal and External Obliques


 

(Image from fitosaur.us)

Execution and Performance (1, 2, 3, 4, 5):

1.   With a barbell on the floor, load the appropriate weight on to the bar

2.  Squat in front of the barbell with feet flat on the ground, between hip and shoulder width apart.

3. Grasp the barbell in either one of two ways, an alternated grip (one hand with a palms down grip, and the 

    other in a palms up grip), or a pronated grip (both hands in a palms down position).Grip width will vary 

    depending upon the particular deadlift exercise will be performed. With alternated grip, the width will be 

    maybe shoulder width apart or slightly wider. With the pronated grip, two widths are used. The clean grip is 

    slightly wider that shoulder width apart. This is in preparation for the clean exercise. The snatch grip is a 

    wide grip used in preparation for performing the snatch lift.

4.  After taking the chosen grip position, position the bar about an inch in front of the shins and over the balls of the feet.

5.  With the back flat, head level horizontally, and eyes focused forward. Lift the bar off the floor by extending the knees 
     and hips. In other words, begin to stand up while lifting the weight off the floor. 

6.  Maintain the flat back position all the way up to the top most position. Pause at the top of the movement. 

7.  Return the barbell to the floor by reversing the movement. Maintain the flat back and eyes forward during the 
     lowering phase. The return to the starting position should be controlled and smooth. 

8.  Repeat for the desired number of repetitions. 

 

Deadlift (pronated grip) bottom position

Deadlift (pronated grip) top position

 (Images from www.bodybuilding.com)

Images below show the clean grip and snatch grip deadlift. Note the width of the grip.

Clean Grip Deadlift bottom position

Clean Grip Deadlift mid-lift phase

Clean Grip Deadlift top position

Snatch Grip Deadlift bottom position

Snatch Grip Deadlift top position

  (Images from www.bodybuilding.com)

Sport Uses (3):

 

            The main joint actions of the deadlift are knee and hip extension during the upward phase of the movement. Static contraction of the core muscles, trapezius, rhomboids and finger flexors all help in controlling the body and the weight being lifted. The core muscles help in stabilizing the trunk and keeping the spine erect. The traps and rhomboids stabilize the shoulders. The finger flexors help maintain a strong grip on the bar.

            Knee and hip extension is important in pulling type actions such as when lifting a bar off the floor. A powerful pull is important in events such Weightlifting for the clean and jerk and the snatch. The knee and hip extensions are also important in sports that require jumping, running and sprinting. A strong and powerful extension of the knee and hips in these movements helps deliver more force to the ground enabling a higher jump, faster runs and sprints. In sprinting and running, when the foot gets into contact with the ground, the hip extends and propels the body forward, the knee extends and gets the body airborne. Sports such as the high jump, basketball, volleyball, soccer, football, or any sport that has a high amount of running and jumping can benefit from deadlift.

Bibliography:

1.     Baechle, Thomas R. and Roger W. Earle “Essentials of Strength Training and Conditioning 3^rd Edition” 2008 

2.    Delavier, Frederic “Strength Training Anatomy” 2001

3.    Muscle and Fitness “Training Notebook” 2002

4.    NSCA Certification Commission “Exercise Technique Checklist Manual” 2004 

5.    Sprague, Ken “The Gold’s Gym Book of Strength Training for Athletes” 1979

Images:

1.      fitosaur.us

2.     www.bodybuilding.com