How to Deadlift

Introduction:

The deadlift is a foundational exercise in CrossFit and strength training, renowned for its ability to build total body strength and power. As one of the “big three” powerlifting movements, the deadlift involves lifting a weighted barbell from the ground to a standing position. This compound exercise targets multiple muscle groups and is essential for developing functional strength, enhancing athletic performance, and improving overall fitness. Whether you’re a beginner or intermediate lifter, mastering the deadlift can significantly elevate your training routine.

Steps in the Deadlift movement

1. Set-Up:

1. - Stance: Stand with your feet hip-width apart, toes pointing slightly outward.
  - Bar Position: Position the barbell over the midfoot, about an inch away from your shins.
  - Grip: Bend at the hips and knees to lower your body, grasping the bar with a shoulder-width, overhand or mixed grip.
2. Pre-Lift Position:
  - Shins and Bar: Ensure your shins are close to the bar without touching it.
  - Spine Alignment: Maintain a neutral spine by keeping your chest up, shoulders back, and gaze forward.
  - Engage Core: Brace your core muscles to stabilize your spine throughout the lift.
3. The Lift:
  - Initial Pull: Drive through your heels, extending your knees and hips simultaneously to lift the bar off the ground.
  - Bar Path: Keep the bar close to your body, allowing it to travel in a straight line.
  - Lockout: Stand tall at the top of the lift, with your hips fully extended and shoulders back.
4. Lowering the Bar:
  - Controlled Descent: Reverse the movement by hinging at the hips, then bending your knees once the bar passes them.
  - Reset: Return the bar to the ground under control, maintaining a neutral spine and proper form.

What Equipment is needed

Barbell: A standard Olympic barbell is ideal for deadlifts.
Weight Plates: Select appropriate weight plates based on your strength and experience level.
Lifting Shoes: Flat-soled shoes provide stability and better force transfer during the lift.
Chalk: useful for improving grip on the bar.
Lifting Straps: Optional, but useful for improving grip on the bar.

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Trap Bar Deadlift: Using a trap bar can be easier on the lower back and simplify the lifting mechanics.
Elevated Deadlift: Raise the barbell on blocks or plates to reduce the range of motion, making it more accessible for beginners.

Common Mistakes to Avoid:

Rounding the Back: Keep your spine neutral by bracing your core and maintaining proper alignment throughout the lift.
Starting Too Far from the Bar: Ensure the bar is positioned over the midfoot to maintain an efficient bar path.
Locking Out Incorrectly: Fully extend your hips and knees at the top of the lift, avoiding hyperextension of the lower back.

Benefits of the Movement:

Total Body Strength: The deadlift targets multiple muscle groups, enhancing overall strength and power.
Functional Fitness: Mimics real-life movements like lifting heavy objects, improving daily functional capabilities.
Core Stability: Strengthens the core muscles, contributing to better posture and reduced injury risk.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae.
Secondary Muscles: Lats, traps, forearms, core stabilizers.

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Sumo Deadlift: A variation with a wider stance and hands inside the knees.
Romanian Deadlift: Focuses on the hamstrings by keeping the legs straighter and hinging at the hips.
Kettlebell Deadlift: A lighter, more accessible variation using a kettlebell instead of a barbell.

Check out the exercise library for more alternatives!

Q&A for Deadlifts

How do you do a deadlift properly?
Follow the steps outlined in the “Steps in the Deadlift Movement” section, ensuring a neutral spine, engaged core, and proper form throughout the lift.

How to deadlift for beginners?
Beginners should start with lighter weights and focus on mastering technique. Using scaling options like the trap bar or elevated deadlifts can help.

What are the 3 keys to proper deadlift technique?

Maintain a neutral spine.
Keep the bar close to your body.
Engage your core throughout the lift.

Is deadlift for back or legs?
The deadlift targets both the back and legs, primarily working the glutes, hamstrings, and lower back muscles.

Is deadlift hard to learn?
It can be challenging due to the need for proper technique, but with practice and proper guidance, it becomes easier to master.

Is deadlifting 135 good for a beginner?
Yes, deadlifting 135 pounds is a good starting point for many beginners. Focus on form and gradually increase the weight.

What are 5 common mistakes when performing the deadlift?

Rounding the back.
Starting too far from the bar.
Hyperextending at the top.
Not engaging the core.
Improper grip.

What is the 3 2 1 method of lifting?
This method involves performing 3 reps, then 2 reps, then 1 rep with progressively heavier weights to build strength.

What is the 5 3 1 method deadlift?
The 5/3/1 method is a strength training program where you perform sets of 5, 3, and 1 rep with increasing weight, focusing on progressive overload.

Is a deadlift worth it?
Yes, the deadlift is highly beneficial for building total body strength, functional fitness, and core stability.

Is it better to squat or deadlift more?
Both exercises are important. Squats target the legs more, while deadlifts target the posterior chain. Incorporate both for balanced strength.

Should I deadlift or squat first?
This depends on your training goals. If both are included in a single session, alternate which you do first to balance strength development.

Do deadlifts increase testosterone?
Yes, heavy compound lifts like deadlifts can boost testosterone levels, aiding muscle growth and recovery.

Is a 405 deadlift good?
A 405-pound deadlift is impressive and indicates significant strength, especially for a non-competitive lifter.

Do deadlifts build quads?
Deadlifts primarily target the posterior chain but do engage the quads to a lesser extent.

Is it OK to deadlift and not squat?
Yes, but including both exercises in your routine provides a more balanced strength development.

Should beginners try deadlift?
Yes, beginners can deadlift with proper guidance, focusing on form and using lighter weights initially.

Is it okay to do squats and deadlifts on the same day?
Yes, but ensure proper recovery time and manage the total volume to avoid overtraining.

Is 4 reps of deadlift enough?
4 reps can be effective for strength training if performed with proper form and appropriate weight.

Does deadlift grow abs?
Yes, deadlifts engage the core muscles, contributing to abdominal strength and development.

What is a RDL vs deadlift?
An RDL (Romanian Deadlift) focuses more on the hamstrings with less knee bend and a greater hip hinge compared to a traditional deadlift.

Is it OK to fail a deadlift?
It’s okay as long as it’s done safely. Use proper form and avoid overloading the bar to minimize risk.

How many kg should a beginner deadlift?
Beginners should start with a weight they can lift with good form, often around 20-40 kg, and gradually increase as strength improves.

Is it OK to never do deadlifts?
While deadlifts are beneficial, they aren’t mandatory. Other exercises can also develop similar muscle groups and strength.

Is there a wrong way to deadlift?
Yes, improper form such as rounding the back or lifting too much weight can lead to injury.

Why are deadlifts so hard?
Deadlifts are challenging because they require coordination and strength from multiple muscle groups and proper technique to perform safely.

Are deadlifts damaging?
When performed with proper form, deadlifts are safe and beneficial. Poor technique and excessive weight can increase the risk of injury.

Conclusion:

Incorporating deadlifts into your workout routine can dramatically enhance your strength, athleticism, and overall fitness. By mastering the technique and avoiding common mistakes, you’ll be well on your way to reaping the numerous benefits of this powerhouse exercise. So, load up that barbell, focus on form, and embrace the transformative power of the deadlift!