by Rusty Guico

The deadlift is certainly a physique building workout.  This exercise involves a pulling movement, which is one of the best methods for overall leg and lower back growth.  Deadlifts target your quadriceps, hamstrings, glutes, spinal erectors, abs, trapezius, and upper lats.  It is one of the best exercises to work most of the muscles of the entire body; however, they are somewhat difficult to do.  I will provide you with some details on how to do this exercise properly and safely.

Some Basics

A deadlift involves lifting a barbell up from the floor to an ending position where the bar rests around hip level.  First, stand behind a barbell on the floor and place your hands about shoulder width apart on the bar.  The right hand will use an overhand grip (palm facing down) and the left hand uses an underhand grip (palm up).  Start in a squatting position with a slight arch in the back.  Do not round or flatten your back during the initial pull since this may result in injury. 

Begin by inhaling, tightening your core muscles (abs and lower back) and then lift by straightening the legs while driving your feet into the floor.  Keep your chin and chest up during the movement and avoid shrugging or leaning backward.  In addition, keep your arms locked out and at your sides throughout the movement.  Exhale at the end of the movement with your torso erect and your legs locked at the top of the lift.  Hold this straightened position for a couple of seconds then lower the weight back down using the legs and back in a controlled movement.

Two Types of Deadlift:  Conventional and Sumo

The conventional deadlift involves a stance about shoulder width apart with your feet pointed forward.  You lower your butt until your quadriceps (front of upper thighs) are parallel to the floor.  Grip the barbell so that your hands are spaced outside your legs.  Push with your legs so that the bar clears your knees and comes to rest at the upper thigh.  During the movement keep your arms hanging at your sides and do not attempt to pull the weight with your arms.

The sumo variation is often used to reduce stress on the lower back.  The difference between the sumo and the conventional deadlift is how the feet are positioned.  Just like the name implies, the sumo involves placing your feet wide near the barbell plates and the grip will now be positioned inside your legs.  The hands should be in the center of the bar and the back should be straight. 

The Details

There are two options for gripping during the deadlift:  the overhand and the alternate grip.  The overhand involves both palms facing down and the alternate involves one hand up and one down.  The advantage to the alternate grip is that it provides greater control to avoid the bar slipping from the hands.

To train your body to do deadlifts, plan on developing hamstring and lower back strength and practice some core training exercises.  Work with a personal trainer if possible to make sure you have the necessary strength and proper form.  Remember; if you cannot do deadlifts with good form then do not do them at all.

Injury Prevention

• Do not pull if you feel a pinch in your lower back.
• Do not round your back in any deadlifting movement since it will make your back vulnerable to injury.
• Do not jerk the bar up to the thigh.  Keep the movement smooth throughout.
• Do not tip forward or move your feet during the lift.
• Do not jerk the bar up and down in the middle of the movement.
• Do not let your knees bow in and out during the lift.
• Start with light weights first and avoid lifting too heavy too soon.

Rusty Guico is a personal fitness trainer student at Highline.