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Deadlift

Weight training exercise

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Strongmen event: the Deadlift (phase 1).
stu_spivack · CC BY-SA 2.0

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Two styles of deadlift are commonly used in competition settings: the conventional deadlift and the sumo deadlift. While both of these styles are permitted under the rules of powerlifting, only the conventional stance is permitted in strongman.

Execution

Form

The conventional deadlift can be broken down into three phases: the setup, the initial pull or drive, and the lockout.

Setup: When performing a deadlift, a lifter sets in a position that eccentrically loads the gluteus maximus, gluteus minimus, trapezius, biceps femoris, semitendinosus and semimembranosus while the muscles of the lumbar contract isometrically in an effort to stabilize the spine.

  • The lifter sets behind the bar with it nearly touching the legs (roughly 1 inch away from the shin), with feet pointed forward.
  • Then they hinge at the hips and bend the knees, maintaining flat feet, allowing the shins to move forward to touch the barbell but not push it away.
  • The lifter grips the bar outside of the legs, roughly at shoulder width.
  • Next they raise the chest to position to maintain a neutral spine throughout the lift.
  • Then they pull the slack out of the barbell.

Drive: The next section of the deadlift produces the greatest amount of force. By pushing down through their heels while simultaneously pushing up and forward with their hips and maintaining a depressed scapula and a long tense spine, an individual can remain safe during this motion. This is considered the most difficult part of the entire movement due to the amount of work required to drive the bar off the ground.

  • The lifter takes a deep diaphragmatic breath and holds it in during the movement, creating an outward pressure on the core to further stabilize the lumbopelvic hip complex and core throughout the motion.
  • They keep the muscles of the back contracted tightly in order to maintain a neutral spine throughout the motion.
  • Then they drive up and forward with the hips and legs to stand erect.

Lockout: The finish is the most critical aspect of the motion. This requires being totally erect with a neutral spine and forceful hip extension to engage the muscles of the lumbar spine and abdomen in unison with the glutes.

  • The lifter drives the hips completely into the bar.
  • Then they contract the glutei and the rectus abdominis to finish the movement with the pelvis in a neutral position. Contracting the glutes as well as the abdominal muscles is critical for lower back health and safety.

Lowering the weight: Simply, performing the above steps in reverse order. As the muscles of the back and core must remain tight throughout the motion, one should simply hinge at the hips and knees to bring the weight down in powerlifting. However in Strongman, it is not mandatory to lower the weight in such form.

Bars and weights

Deadlifts can be performed using barbells (including standard deadlift bars such as Texas power bar and Ohio power bar, stiff bars such as S-cubed bar and Axle bar, and long bars such as Elephant bar and Kratos bar) loaded with standard plates or other odd implements such as tires. Whenever standard 45 lb or 20 kg plates are used, the bar is situated exactly 9 inches above the floor. Deadlifts can also be performed using dumbbells, or kettlebells either with both arms or occasionally with one arm, and similarly with both or only one leg. Other variations include side handled deadlift or suitcase deadlift, elevated deadlifts or rack pulls, deficit deadlift or deadlift from a platform, paused deadlift and deadlift static hold.

Each of these variations is called for to address specific weaknesses in a lifter's overall deadlift. For instance, if the lifter has difficulty breaking contact at max weight, deficit deadlifts are performed to strengthen the gluteus maximus and hamstrings due to the greater range of motion required by standing on a platform. On the other hand, if the lifter has difficulty locking out, rack pulls are performed to strengthen the upper back, posterior deltoids, and trapezius.

Chains and resistance bands can also be attached to either end of the barbell in order to increase or decrease resistance at different phases of the lift, for a 'variable resistance deadlift'.

Assistive equipment in competition

In powerlifting, there is a distinction between raw and equipped lifting, with different equipment permitted in each category. Weightlifting belts are permitted in both categories, and provide assistance by allowing the athlete to achieve higher intra-abdominal pressure. For the deadlift, athletes in equipped competitions use deadlift suits or briefs, which are elastic articles of clothing that store energy as the lifter bends down, and release it as they perform the lift. Equipped lifting distinguishes between single (one layer) and multi-ply (two or more layers) equipment, where multi-ply suits offer more assistance.

In strongman, competitions may allow deadlift suits or briefs. Unlike powerlifting, where straps are not permitted in any category, most strongman competitions allow straps, which can help athletes for whom grip is a limiting factor. Standard figure 6 straps are allowed in most strongman competitions while figure 8 straps are also allowed in some competitions. The latter allows the lifter to hold the bar in their fingertips and can reduce the distance traveled by over one inch (2.5 cm).

Grips

Typically, there are three grips used: overhand (pronated) grip, a mixed overhand-underhand (supinated) (sometimes called "alternating", "mixed", "offset" or "staggered" ) grip, or hook grip. Of the three, double overhand provides the least friction, making it the weakest. When the flexed fingers open in an overhand grip, the bar rolls, and without any counteracting force, the grip can fail. Mixed grip counteracts this by sandwiching the bar between the hands pressing in opposite directions, allowing friction to be maintained evenly even if the fingers begin to open and preventing it from rolling out of the lifter's hands. Hook grip has both hands pronated as with the overhand grip, but introduces additional friction by trapping the thumb between the bar and forefingers.

Some powerlifters adopt the overhand grip for their lower weight sets and move to the mixed grip to lift larger weights so they can achieve their one rep max. Most Strongman competitors use the overhand grip with the allowed straps.

Muscles involved

A barbell deadlift is a compound exercise and works the gluteus maximus with further work on the quadriceps femoris, hamstrings, trapezius, lats, and erector spinae. The quadriceps, hamstrings, adductor magnus, and soleus serve as synergists during the exercise. For the powerlifting deadlift (where lifting straps are not allowed), the grip strength is also a decisive factor.

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