The Deadlift: Guide for Weightlifting

The deadlift is a compound movement which involves all of the major and many of the minor muscles in the abdomen and lower body. It is an extremely effective exercise in developing strength and muscle and are a core component in any properly developed exercise regime. The main emphasis is on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, and gluteus maximus. There are many minor muscles involved in stability control. In a pure strength context, it is widely considered one of the best ways to measure strength as the weight starts on ground, and combine strength, balance and coordination to complete. Unlike other lifts, such as squats or the bench press, it is easy to tell when a proper lift is completed, and height does not give athletes a disadvantage. It is also one of the lifts use in Olympic weightlifting events.

The deadlift is commonly mistaken as a dangerous exercise. It is one of the easiest Olympic lifts to properly learn how to do, and when done properly, one of the safest. However, when done improperly, it can aggravate existing problems or cause new ones. Please check with your doctor before performing this lift even if you do not have a history of problems. I will go over the proper form of doing a standard deadlift, as there are many variations. Again, when properly performed, it is one of the safest Olympic lifts you can do. I don't mean to scare you off, but improper form with heavy weights can cause injury. Start light, and work your way up. Have an experienced training partner or personal trainer check your form if possible. However, the benefits far outweigh the risks associated with the lift.

Proper form for the deadlift:

1. Focus eyes straight ahead slightly above eye level.

2. Maintain an arch in your lower back.

3. Flex your knees until you are low enough to reach the bar.

4. Face the bar with feet shoulder width apart.

5. Inhale, and contract your abdominal muscles. This is important as it keeps your spine straight, and you safe.

6. Grasp the bar with your choice of an overhand or alternated grip slightly wider than shoulder length.