I read an Nerd Fitness article and I learned good stuff.
I see there are many people who are avoiding deadlift because they are afraid of getting hurt. It’s funny, it’s like squat.
Doing deadlift with good a technique is excellent for health, it allow your to have stronger joints and a stronger posterior chain.
All exercises can be dangerous when they don’t do with the proper technique, which is why it’s important to seriously study each exercise.
In workout programs, you can find the deadlift in the day of legs of back. This can be disturbing but the truth is the deadlift is a polyarticular exercise.
The deadlift (polyarticular exercise) works several different muscle’s group :
Your hands, your forearms, your arms to keep the barbell in the right position and the barbell is stable during the movement.
Your shoulder and trapezius help to hold the weight and keep it stable.
Your back and core help to keep your body tight and stable so that your spine is safe.
Your posterior chain and your legs act as lever to lift the weight.
What is interesting is that deadlift is a basic human movement like the squat. It’s a « functional » movement that we do every day to take an object on the ground. Lifting a chair or taking a bag on the floor is deadlift.
Training yourself to do deadlift with a good technique at the gym, will allow you to do these daily tasks by decreasing the risk of injury. I imagine you’ve seen a person hurt his/her back by lifting something off the floor. It happened because the technique was bad.
Let things be clear, everyone needs to do deadlift. Look at that grandmother
Also, deadlift is the purest way to measure the strength. You lift or you can’t. Sometimes with gym’s members, we do a deadlift party, it’s fun.
Attention : if you have spinal injuries, go see your doctor before starting
The origin of the word « deadlift » is : you lift dead weight (motionless) of the ground.
In short, you take a barbel with weight and you get up with the barbell in your hands until your shoulders, hips and knees locked. Your arms should be straight during the whole movement and when you’re standing, the barbell is at the level of your hips.
Here are the different type of deadlift most common :
Your hands are at your hips width, outside of your feet.
You have a wide position with your hands inside of your feet.
Hex or Trap Bar Bar Deadlift
You need to use a special bar. In this way, you make the movement with another biomechanics.
Snatch Grip Deadlift
You use a wide grip like to do a Snatch.
Straight Leg Deadlift, Stiff Legged Deadlift, Romanian Deadlift
Many people are troubled by these variants. Here is an excellent article by Bret Contreras to see it in detail. Click here .
Deficit Deadlift, Rack Pulls
These accessory movements allow you to increase or decrease the range of motion.
Dumbbell Deadlift Variations
You can do this when you don’t have access to a barbell and weights or as accessory movement.
In this article, I refer mainly to conventional deadlift.
Now, let’s talk about equipment :
Converse Chuck Taylor Classic are good (this is what I use). There’s also Vibrams, you can do in socks or with Powerliters shoes.
This is optional but it can help you to not let your hands slip when you lift very heavy weights.
Deadlift can be taught in 1-2 sentences but there are complexities at different steps of the movement that you should know to avoid injury. I will develop this in the next parts.
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