Deadlift
From Wikipedia, the free encyclopedia
The Deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.
Contents |
[edit] Overview
The deadlift is a compound movement that works all of the major and most of the minor muscles in the abdomen and lower body, with emphasis on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, gluteus maximus. The remaining muscles are involved in stability control. The areas that garner the most benefit from this are primarily the Erector spinae, lower back and back along with the hips, thighs, buttocks, calves and to some extent, the trapezius, latissimus dorsi and forearms. It is, in a sense, the purest single event test of strength because it is one of the few lifts of dead weight (weight lying on the ground). In most other lifts the weight changes direction or starts in the air and several other athletic skills such as balance, coordination are emphasized. For example, both Olympic weightlifting events require a great deal of athletic skill in addition to strength. In addition, it is commonly believed to be the oldest test of strength dating back to cultures who competed at lifting the heaviest stones.
[edit] Muscles involved
- Torso
- Front
- Abdomen
- Rectus abdominis (under aponeurosis)
- Obliques
- Obliquus externus abdominalis
- Abdomen
- Back
- Iliocostalis
- Intertransversarii laterales lumborum
- Latissimus dorsi
- Levator scapulae
- Longissimus
- Quadratus lumborum
- Rhomboideus major
- Serratus posterior superior
- Serratus posterior inferior
- Splenius cervicis
- Teres Major
- Trapezius muscle
- Front
- Legs
- Quadriceps
- Hamstrings
- Biceps femoris muscle, long head
- Biceps femoris muscle, short head
- Semitendinosus
- Semimembranosus
- Hips
- Forearms
- Flexor digitorum
[edit] Variations
The Romanian deadlift, in spite of its name, is not a true deadlift as the bar doesn't touch the floor (except for initially picking the bar up) for the duration of the movement. If it does, it means proper form is not being executed. This variation places emphasis on the hamstrings and lower back. The method is to keep the knees almost straight through the motion, bending them very little, and bending mainly from the hips. This is the "almost straight leg" deadlift.
The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking a sumo stance, hence the name. This variation changes the emphasis of the lift to the legs instead of the back, though it still plays a part to a lesser degree. The sumo deadlift is purported to be easier for those with large waists, and if done incorrectly, is capable of placing excessive stress on the hips and hamstrings, as well as the connective tissues of the pelvic bone and by extension, the lower back.
The archaic "dead weight lift", or "dead weight lift with lifting bar" involved a T-bar with weight loaded on it while the lifter stood on sturdy chairs or other such platforms. An unbelievable amount of weight could be lifted in this manner due to its short range of motion; the main limitations are in the grip. This lift is similar to the modern day rack pulls, where a heavy amount of weight is lifted deadlift style a short distance in a power cage or squat rack.
There are three grips to use. Both overhand, both underhand, and a mixed overhand-underhand (sometimes called "offset," "staggered," "alternating", or "mixed") grip. Considering forearm strength, overhand and underhand grips still suffer from the bar potentially rolling about, which the mixed grip is capable of neutralizing, through the physics of reverse torsion. The mixed grip also allows more weight to be used for this reason.
In order to prevent the bar from rolling out of the hands, some lifters have been known to use an Olympic lifting technique known as the "hook" grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to "hook" onto them with the fingers. The hook grip can make it easier to hold heavier weights using less grip strength, and keeps both shoulders and elbows in a symmetrical position. While it theoretically takes much of the stress off of the joints which might be created by the twisting of a mixed grip it has the disadvantage of being extremely uncomfortable for the thumbs, something which those who advocate it says will pass once a lifter becomes accustomed to it. Another, but rarely used method is a combination of the mixed overhand-underhand grip and the hook grip, preferred by people who lift heavier weights than their grip can handle, but who don't want to rely on lifting straps or other supportive gear.
The trapbar deadlift is a variation of the deadlift using a special U-shaped bar (a trapbar). This allows more clearance for the knees to pass "through" the bar.
[edit] Dangers
Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially true the heavier one goes. Failure to keep the back straight during the movement causes undue stress to the spinal discs, by pinching the front and leaving a gap at the back, forcing the internal fluids to compress towards the back, and potentially causing at least one herniated disc. This is especially true of the lumbar region of the spine, which is designed to bear the bulk of the compressive forces on the upper body.
In addition, the compression can squeeze the spinal roots of the spinal cord, causing nerve-conditions like lumbago or sciatica.
Some weightlifters use special belts to keep their lower back stabilized. Whether or not these belts actually prevent injuries is debated.
Using an underhand grip is potentially hazardous on heavy deadlifts as a supinated grip shortens the biceps muscle and increases the load on it, possibly leading to a rupture of the muscle or connecting tendons. The risk is most notable in individuals without full flexibility in the elbow joint.
[edit] Technique
Start Position:
Feet shoulder width apart Symmetrical overhand grip* Bar against shins Shoulders vertically over the bar Back flat, pelvis and head aligned with spine Scapula retracted and depressed
- Reverse the grip (over/under) when loading causes slippage. Use of straps should be minimized (for forearm size development in the bodybuilder, and grip strength in the athlete).
Get Set: (Immediately prior to take-off)
Extend the legs slightly to take up slack (tension on the bar). Inhale Brace the stomach muscles as if you are about to take a hit there. This creates a positive abdominal pressure to support the lift. Squeeze glutes. Raise tension in the upper back, where scapula position is to be held.
Take Off: (First pull from ground to just above the knees)
Extend the legs, imagining pushing the legs through the ground, using gluts as prime mover. As the legs extend, the trunk angle does not change (stays at the same angle as in start), i.e. the hips do not raise them faster than the shoulders?even slightly!). The upper back is maintained in a flat position (scapula retracted/depressed). Bar stays in contact with the skin at all times. Drive with legs?the back is a stabilizer!
Second Pull: (From just above the knees to standing)
Now you stand up, forcing the hips through with drive from the gluteals. Bar stays in contact with the skin at all times. Finish in an upright position (no need to hyperextend the trunk or roll the shoulders!). If the upper back position is held throughout, the shoulders will be down and back in the finish position automatically.
Lowering:
Unlike most exercises (including the squat), the eccentric phase of the deadlift is not a reverse mirror image of the concentric. Less importance is placed on the lowering phase unless there is a specific need; most lifters will lower the bar as quickly as possible while maintaining control.
[edit] Trivia
The All time world record is held by Andy Bolton (UK) with a conventional pull of 1003 lbs (455 kg, 2006), surpassing his previous record by 32 lbs. It was the first ever over 1000 lbs pull.
The all time sumo-style record currently belongs to Russian SHW (+125kg) Maxim Podtynny, who on 12th December 2001 lifted 412.5kg (909.4lbs).
The Romanian Deadlift was named by American lifters who saw a World Championship lifter from Romania performing it during the 1950's.
In general (and without the use of supportive equipment), most people will be able to lift more weight with a deadlift than with a squat, owing to using supporting structures (which vary in strength just by their very nature) in a different manner, particularly the back and abdominal muscles. The deadlift makes more use of the back muscles, while the squat makes more use of the abdominal wall.
Lamar Gant was the first man to deadlift five times his own bodyweight. At a bodyweight of 132 lbs, he deadlifted a staggering 661 lbs.
[edit] References
- Exercise Prescription
- Frédéric Delavier, Strength Training Anatomy, Human Kinetics, 2001, ISBN 0-7360-4185-0
