Deadlift

Main muscles worked during a deadlift:

Quadriceps, Traps, Lats

Glutes, Hamstrings, Forearms

Erectors, Grip strength, Upper Back

An important part of sports conditioning is lower back strength. This exercises builds back strength better than any other exercise. The style that I am about to describe to you is sometimes refered to as the bent-legged deadlift. There is a stiff-legged version described farther down the page.

You'll find that this exercise is not the most popular lift in the gym. For one reason it is difficult to perform and even harder to cheat at.

The movement itself is actually simple. You pull the bar off the floor, up the legs, until the knees, hips, and shoulders are locked out. Keep your arms straight the whole time.

But this lift is brutally hard. If done improperly it can mess up your training. It is easy to do incorrectly. And this could be dangerous.

Also keep in mind that it is easy to over train with this lift. A long recovery time is needed after a heavy workout. Remember this when setting up your workout schedule.

The deadlift could be used as a leg exercise if for some reason you are unable to squat due to injury. Some athletes with groin pulls or mild quad tears will replace their squat with a high rep dead lift workout.

If you are unable to lift the bar from the ground the problem is probably one of the following: Bad grip, a painful injury, or a lack of experience.

Grip strength is crucial to this exercise. If you have small hands, short fingers, or rely too much on your straps for lifting, then you may have problems with the deadlift.

The common grip is a double-overhand grip. Doing it this way will strengthen your grip. But as the lifts get heavier many lifters opt for the alternate grip. The stronger hand is prone and the non-dexterous hand is supinated. In other words, one hand has finger toward you and one hand has fingers away.

deadlift supinated grip

If you don't plan on competing you can use straps to help avoid bicep tendon problems on the supine side. With both hands gripping on opposite directions stress can be inflicted on the shoulder also. Because of these complications it is good to do as many lifts as you can handle without the alternate grip.

Many lifters are unable to budge the bar off the ground while using the double-overhand grip. As soon as they switch to the alternate grip they lift it with ease. The reason is that your back will not lift what your hands can not hold. Once your body is aware that your hands can handle the weight(with the new grip) your back is given the "all clear" signal and will perform the lift.

Using hand straps become a "catch 22". If you use them you may be able to lift heavier weight. But by using them you will prevent your hands from becoming stronger, and you won't be able to perform heavy lifts without them.

Calluses will form on your hands to protect them. However incorrect gripping causes excessive callus formation. Start by gripping the bar lower on your fingers instead of the middle of your palms. It will end up there anyway due to gravity. Don't let it slip there...just start there.

Chalk is important for safety. It keeps the skin dry. It prevents skin from folding under a load.

I don't recommend gloves. It reduces grip security on the bar. It increases the diameter of the bar because you are gripping fabric wrapped around it. I would only use them if I had a torn callus that would prevent me from doing the lift.

black and white deadlift photo