The Deadlift

Deadlifts are a classic old-time exercise that work your lower back, hamstrings, glutes, upper back and grip. They build strength and size “the old way”, and they do it better than most. They are easy to learn and safe if you maintain good form.

All you need is a barbell, some hand callouses and an iron will.

The name comes from the fact that the weight is “dead” on the floor before you lift it. For that reason, the lift is sometimes regarded as the simplest test of total raw strength.

Which muscles does it work?

The deadlift is one of those “can’t walk the next day” lifts, up there with the squat. It’s another exercise that should really be thought of as a whole-body lift.

Deadlifts works the posterior chain – the hamstrings, the glutes, and the lower back are the prime movers. The trapezius muscles also get a decent workout, and the core muscles of the trunk are all involved in stabilisation.

The lower back stays statically contracted to keep your spine straight/arched in the lift. Amazingly, you can see massive growth in the lower back just just from deadlifting once a week – a testament to the effectiveness of the lift.

The hamstrings are also hit hard in this exercise – they do most of the hip extension. The lower parts of your glutes also get a good workout.

Technique

The deadlift is straight forward and natural to perform. There are a couple of points to keep in mind.

Grip

You have a choice here – double overhand, or mixed.

You can either grasp the bar overhand, or go with a “mixed” grip. The mixed grip is good for lifters who are moving up to heavy weights but want to continue to lift without straps.

To use a mixed grip, hold the bar overhand with one hand, and underhand with the other. You’ll find it allows you to lift more weight, and the bar will swing around less. However it can cause a slight imbalance in lift mechanics, and one grip gets trained more than the other - so if you’re doing multiple sets, alternate which hand goes underhand.

A third option is to can invest in a pair of lifting straps. I personally use straps because I like to go heavy and concentrate on perfect form, rather than whether my grip is about to give out. If you like to train entirely “raw” however, you’ll want to go with the mixed grip.

Stand with feet shoulder width apart. Bend down and take a grip on the bar. Your hands should be just wide enough apart so that your arms don’t brush your knees on the way up. Ideally you want them hanging as vertical as possible, however.

Raise your hips over your knees, push your chest out, and look straight ahead.

Straighten your back to a light arch, and tense your lower back and abdominal core.

The movement itself is a “pull”. You simply stand up, holding the weight. Thrust your hips forward and extend your back simultaneously. Stand fully upright holding the weight. Lower the weight all the way back down and place it on the ground. That’s one rep.

Feel free to slightly re-adjust your grip in between reps.

Some points on form:

• Start with your hips above your knees. It’s not a squat!

• Start with your knees somewhat bent, – it’s not a stiff legged deadlift, either!

• Keep your head up and chest out as you lift. The whole movement should look like you are “standing up proudly” (!)

Are deadlifts safe? I was always told not to lift with my back!

Yes, they are safe. In fact, they are extremely healthy when done correctly. Most lower back pain and injury is a result of weak hamstrings, abdominal core and lower back muscles. It’s the muscular imbalances that cause your spine to shift into a compromised position.

Guess which muscles the deadlift strengthens? Yep – your core, hamstrings and lower back. A good program of deadlifting actually protects you from acute or chronic lower back injuries, by strengthening the muscles that support the spine.

Doesn’t it put too much stress on your spine when you lift?

No. Not if you keep your back arched. Your spine is only compromised if your lower back rounds – in that case, the vertebrae become compressed in a weak position and that’s when injuries like a slipped disk can occur.

If you keep your lower back straight or slightly arched, all the stress is borne by your muscles. The spine stays in a strong position, and you develop strength throughout your posterior chain.

How should I include it in my training?

The deadlift is a very taxing exercise. The muscles of the lower back can take a long time to recover. Moreso than the squat, it pays not to train it more than once every five to six days. Any more and you’ll soon hit a plateau in your training.

Once a week is perfect for most trainees. Three sets of eight to ten reps is perfect for growth and will blast your hamstrings and lower back.

You can actually grow very well with low reps (in the four to six range), and also build immense strength at the same time.

As with everything though, form is paramount in the lift, and if your lower back comes even close to rounding on any given rep, it’s time to lower the weight.



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