Deadlift

How to Deadlift

Walk to the bar 

Position yourself in front of the bar with your mid-foot directly under it. Your shins should not touch the bar at this point. Place your heels hip-width apart, which is narrower than your stance on squats. Turn your toes out to about 15 degrees. 

Grab the bar 

Bend over with straight legs. Grip the bar with a shoulder-width grip like on the Overhead Press. Your arms must be perpendicular to the floor when viewed from the front. 

Bend your knees 

Drop into position by bending your knees until your shins make contact with the bar. Ensure the bar remains over your mid-foot and does not move away from it. If it shifts, reset the position and start again from step one. 

Lift your chest 

Slightly modified text: Straighten your back by raising your chest. Maintain your position - keep the bar positioned over your mid-foot, your shins in contact with the bar, and your hips stable. 

Pull 

Take a deep breath, hold it, and lift the weight by standing up. Keep the bar in contact with your legs while you pull, and avoid shrugging or leaning back at the top. Ensure that your hips and knees are locked at the end of the movement. 

To return the weight to the floor, begin by unlocking your hips and knees first. Next, move your hips back while keeping your legs almost straight to lower the bar. After the bar passes your knees, bend your legs more. This will cause the bar to land over your mid-foot, ready for your next rep. Rest for a second between reps, but remain in the setup position with your hands on the bar. Take a deep breath, brace yourself, and pull again. Remember, every rep should start from a dead stop. Avoid bouncing the weight off the floor to maintain proper form. 

Muscles Worked

Deadlifts engage a variety of muscles throughout your body. Your legs serve as the primary movers, with your back muscles working to maintain a neutral spine, and your arms working to hold the bar. Due to the heavy weight involved, all of your muscles have to work together to complete the lift.

While Deadlifts may focus slightly more on the back than the legs compared to Squats, they are still considered a full-body compound exercise that targets multiple muscle groups. In fact, Deadlifts work many major muscle groups simultaneously. Here are some of the key muscles that Deadlifts engage:

Legs: Your glutes and hamstrings are the main movers that extend your hips. Your quads also play a role in extending your knees. Additionally, your calves contribute by extending your ankles. Although the range of motion in the deadlift is shorter compared to the squat, it is compensated by the heavier weight and starting from a more challenging dead stop.

Back: Your back muscles engage to maintain a neutral spine while resisting gravity's attempt to bend it. Your lats also help to keep the weight close to your body, preventing it from drifting away. Deadlifts are an effective exercise for building a strong back since they engage all of the back muscles with heavier weights than other exercises. 

Traps: Your trapezius muscles contract to stabilize your shoulders and transfer force to the bar. Additionally, your chest muscles and shoulders also contract to provide support. The heavier the weight you Deadlift, the more your traps are activated and grow in size. Therefore, shrugs are not necessary if you Deadlift regularly. 

Abs: Slightly changed text: Your abdominal muscles and obliques contract to stabilize your spine and prevent lower back injuries. Deadlifts, especially heavy ones, strengthen these muscles and improve their appearance with proper nutrition. 

Arms: Your grip is challenged during Deadlifts. Holding onto the bar strengthens your hands, wrists, and forearms. As the weight gets heavier, your biceps and triceps also contract isometrically to keep your arms straight and the bar in your hands. This full-body tension helps you lift more weight and build stronger arms.