Barbell deadlift

The barbell deadlift is considered by many to be the king of all exercises, and if not king, a close second behind the squat. Only the squat can compete against the deadlift in terms of the number of large muscle groups utilised, with the back and lower body muscles recruited during the lift. The deadlift is an exercise used within powerlifting competitions, a testament to its ability to recruit the major muscle groups of the body simultaneously. The exercise is therefore a great choice for strength focused trainees, or bodybuilders who wish to stimulate several muscle groups.

How to perform the deadlift

1. Load barbell with a suitable load.
2. Stand with your toes under the bar, feet spaced a few feet apart, and squat down to grasp the bar with a shoulder width grip (some people use a mixed grip; one hand over and the other under, as a way of increasing grip strength).
3. Keep the back straight, chest up and bottom down. Sit back, extend the hips and knees to lift the load until you are fully upright. Keep the bar close to your body throughout the movement and do not arch the back.
4. Once up-right, reverse the movement in a slow and controlled manner.
5. Repeat for repetitions.

The execution of the deadlift is difficult, and it would be wise speaking to a personal trainer or experienced lifter who can talk you through the form of the exercise. Incorrect form can lead to injuries, especially to the lower back.

Muscles recruited

The major muscles of the lower body are recruited during the deadlift, as well as the back, core and forearms:

• Lower back (Erector Spinae)
• Buttocks
• Hamstrings (rear of upper leg)
• Quadriceps (front of upper leg)
• Abdominals
• Rhomboids (upper back muscle)
• Trapezius structure (upper back muscle)
• Calfs
• Forearms

Powerlifters and strength based trainees will typically train within a lower repetition range, including single and double repetitions. Bodybuilders and aesthetic focused trainees will want to train within a repetition range which induces maximum muscle growth, which is commonly argued to be within 8-12 repetitions per set.

This entry was posted on Tuesday, September 29th, 2009 at 6:33 pm and is filed under Exercise. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.