The deadlift is a compound exercise and a pulling type movement. Many people have trouble performing it correctly. It is also one of my personal favorites. The deadlift is widely regarded as the second best overall exercise, second only to the infamous squat. A great number of muscles are stimulated by this lift, as well as a number of hormones. This thread will provide a view of the different types of deadlifts, how to perform the lift correctly and how to increase the weight lifted.
In the following paragraphs I'll be talking about a natural arch I mean the way your back has just a slight curve to it when standing straight up. That same curve(or arch) in the back must be maintained at all times to ensure safety. A rounded back when deadlifting can result in a slew of injuries.
There are many different styles of deadlifts, they include sumo style, conventional, trap bar deads, and snatch grip deadlifts.
Sumo style is most commonly used among powerlifters to maximize strength by putting the load mostly on the hamstrings instead of the lower back like a conventional deadlift.
When doing a sumo style deadlift you will spread your legs (
) about 1.5x shoulder width. Be careful not to go too wide, or you'll lost some of the power behind the lift.The stance should be wide and comfortable. I use the rings on the bar as a reference.
The second type of stance is conventional, for this deadlift you need to have a shoulder width stance or a little wider. This style is most commonly used by bodybuilders, most people can't lift as much weight this way compared to sumo style. Still some powerlifters do choose the conventional stance. Do which ever is most comfortable to you and that you can lift the most weight with.
Trap bar deadlifts refer to a deadlift performed using a diamond shaped trap bar. These are especially popular among high school athletes, those bars aren't used in a powerlifting competition. So other than for a change every once in a while, trap bar deadlifts shouldn't be used to prepare for a competition.
Another form of deadlifts, not very commonly used is the snatch grip deadlift. This means taking a very wide grip, like when performing a snatch. The only difference between this style and a conventional style is that, like stated above, you have a wider grip. When doing this style the hamstring, glutes and lower back have even more strain put on them than in a normal deadlift. This exercise is actually very useful and should be used when you plateau on your usually style of deads. You're not going to be able to move the same amount of weight, but the muscles will work much harder.
Once you've selected a style their's one more thing you must decide, what type of grip is best for you. A mixed grip refers to a grip where one hand is over and one is under. Mixed grip provides more grip strength, but lifting with the same mixed grip will lead to muscular imbalances. For this reason it's important to vary which hand is overhand and which is underhand. Vary it either by set or week. Or just go overhand completely, to do this you must have an extremely strong grip however.
Regardless of which of the style and grip you prefer the execution is basically the same.
Stand with your shins touching the bar or the bar about an inch away from the shins.
Bend down at the knees to grab the bar, as you do this really push your butt out and make sure your back has the natural arch to it.
Grasp the bar with a mixed, or overhand grip.
Make sure to look straight ahead, chin up, chest out, abs tight, and that natural arch in the back that we talked about earlier. Keep your arms straight and never shrug the weight up. The depth of your body should be close to the depth of a squat.
Drive the weight up along your shins by pushing through your feet while straightening the back. Be sure to maintain the arch in the back as much as possible during the lift.
Once you stand up with the weight thrust your hips in as you lean back with the weight and pull your shoulders back.
Rep and repeat.
Most people like to use a weightlifting belt to make sure their lower back is safe. This is especially advisable when going heavy(5 reps or less) and maxing. Belts work by constricting your midsection so that it becomes hard to have bad form, while it is still possible it's harder to do. A belt can help increase your strength and increases inter abdominal activity.
Wrist straps can also be worn to increase grip strength. But grip training should be do so that you aren't dependent on the straps and so that your grip becomes stronger.
The muscles targetted by the deadlift are numerous. The list includes, rectus abdominis, obliques, hamstrings, glutes, erector spinae, quads, soleus gastrocnemius, rhomboids, upper and middle traps.
For an image of how to perform the conventional deadlift look here:
Conventional Deadlift.
In powerlifting competitions deadlifts are one of the "big three" compound exercises you will perform. The others being bench press and squats. Different contests have different rules regarding lock out and the assistance of belts. Make sure to look into the specific rules of the competition you're interested in competing in. The deadlift is a great exercise that should be in everyone's training routine. Now that you know how to do it there's no excuse no to.
Special thanks to Islander for editing.
-->must be hatin'
