♥♥ Deadlift

Deadlift

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The Deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.

http://www.youtube.com/watch?v=R0aHDFNlRxE   trapbar deadlift

[edit] Overview

The deadlift is a compound movement that works all of the major and most of the minor muscles in the abdomen and lower body, with emphasis on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, and gluteus maximus. The remaining muscles are involved in stability control. It is, in a sense, the purest single event test of strength because it is one of the few lifts of dead weight (weight lying on the ground). In most other lifts the weight changes direction or starts in the air and several other athletic skills such as balance, coordination are emphasized. For example, both Olympic weightlifting events require a great deal of athletic skill in addition to strength. In addition, it is commonly believed to be the oldest test of strength dating back to cultures who competed at lifting the heaviest stones.

[edit] World Records

The IPF (International Powerlifting Federation) current world record is 408 Kg(899 lbs). The all time record is held by Andy Bolton (UK) using a single ply deadlift suit and no straps, with a lift of 455.0 Kg (1003.27 Lbs). Deadlift suits are the least supportive item of powerlifting equipment, even less so when the lifter uses a regular grip outside of the legs, that is why this lift is accepted as being the greatest test of strength.

The Raw World record is unknown.

Note: As for all powerlifting federations, records have a large range, as different federations / organisations have different rules on what is worn, and the lift performance.

[edit] Muscles involved

• Torso
  • Front
    • Abdomen
      • Rectus abdominis (under aponeurosis)
    • Obliques
      • Abdominal external oblique muscle
  • Back
    • Iliocostalis
    • Intertransversarii laterales lumborum
    • Latissimus dorsi
    • Levator scapulae
    • Longissimus
    • Quadratus lumborum
    • Rhomboideus major
    • Serratus posterior superior
    • Serratus posterior inferior
    • Splenius cervicis
    • Teres Major
    • Trapezius muscle
• Legs
  • Quadriceps
    • Rectus femoris
    • Vastus lateralis
    • Vastus intermedius
    • Vastus medialis
  • Hamstrings
    • Biceps femoris muscle, long head
    • Biceps femoris muscle, short head
    • Semitendinosus
    • Semimembranosus
• Hips
  • Gluteal muscles
    • Gluteus maximus
    • Gluteus minimus
  • Piriformis
  • Superior gemellus
• Forearms
  • Flexor digitorum profundus

[edit] Variations

The Romanian deadlift is commonly used by Olympic Weightlifters. This variation puts more emphasis on the hamstrings & glutes. To perform them, unlock the knees & let the weight descend until knee level by bending from the hips.

 

The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking a sumo stance, hence the name. This variation changes the emphasis of the lift to the legs and glutes instead of the back. The sumo deadlift is purported to be easier for those with large waists, and if done incorrectly, is capable of placing excessive stress on the hips and hamstrings, as well as the connective tissues of the pelvic bone and by extension, the lower back.

 

Deadlifts can be performed using dumbells or barbells, with one hand or two hands & with one leg or two legs. Variations are only limited by the athlete's imagination. Other variations are the Side deadlift or Suitcase deadlift, Deadlift from a box, Rack Pulls, Deadlift lockouts, and "Kuck Pulls"

 

The archaic "dead weight lift", or "dead weight lift with lifting bar" involved a T-bar with weight loaded on it while the lifter stood on sturdy chairs or other such platforms. An unbelievable amount of weight could be lifted in this manner due to its short range of motion; the main limitations are in the grip. This lift is similar to the modern day rack pulls, where a heavy amount of weight is lifted deadlift style a short distance in a power cage or squat rack.

 

There are two grips to use. Both overhand and a mixed overhand-underhand (sometimes called "offset," "staggered," "alternating", or "mixed") grip. Considering forearm strength, overhand grip still suffer from the bar potentially rolling about, which the mixed grip is capable of neutralizing, through the physics of reverse torsion. The mixed grip also allows more weight to be used for this reason.

In order to prevent the bar from rolling out of the hands, some lifters have been known to use an Olympic lifting technique known as the "hook" grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to "hook" onto them with the fingers. The hook grip can make it easier to hold heavier weights using less grip strength, and keeps both shoulders and elbows in a symmetrical position. While it theoretically takes much of the stress off of the joints which might be created by the twisting of a mixed grip it has the disadvantage of being extremely uncomfortable for the thumbs, something which those who advocate it says will pass once a lifter becomes accustomed to it. Another, but rarely used method is a combination of the mixed overhand-underhand grip and the hook grip, preferred by people who lift heavier weights than their grip can handle, but who don't want to rely on lifting straps or other supportive gear.

The trapbar deadlift is a variation of the deadlift using a special U-shaped bar (a trapbar). This allows more clearance for the knees to pass "through" the bar.

[edit] Dangers

See diagram

Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially the heavier the weight one lifts. Failure to keep the back straight during the movement causes undue stress to the spinal discs, by pinching the front and leaving a gap at the back, forcing the internal fluids to compress towards the back, and potentially causing at least one herniated disc. This is especially true of the lumbar region of the spine, which bears the bulk of the compressive forces on the upper body.

In addition, the compression can squeeze the spinal roots of the spinal cord, causing nerve-conditions like lumbago or sciatica.

A good method to avoid lower back injuries is to keep the abs braced using the Valsalva maneuver. This will build anterior support for the spine.

Some weightlifters use special belts to keep their lower back stabilized. Whether or not these belts actually prevent injuries is debated. Furthermore, one school of thought suggests that the use of belts should be minimized, as it does not allow for the development of one's stabiliser muscles, thereby increasing the potential of serious injury.

Using an underhand grip is potentially hazardous on heavy deadlifts as a supinated grip shortens the biceps muscle and increases the load on it, possibly leading to a rupture of the muscle or connecting tendons. The risk is most notable in individuals without full flexibility in the elbow joint.

[edit] References

• Mark Rippetoe with Lon Kilgore, Starting Strength, The Aasgaard Company Publishers, 2005, ISBN 0-9768-0540-5
• Frédéric Delavier, Strength Training Anatomy, Human Kinetics, 2001, ISBN 0-7360-4185-0

[edit] External links

• Andy Bolton breaks the World Record
• Deadlift animation
• Stiff Leg Deadlift Tutorial
• pics and videos of powerlifter

v • d • e Strength training exercises
Quadriceps (front of legs)	Squat (compound) • Leg press (compound) • Lunge (compound) • Leg raise (compound) • Leg extension (isolation)
Hamstrings (back of legs)	Deadlift (compound) • Leg curl (isolation)
Calves	Calf raise (isolation)
Pectorals (chest)	Bench press (compound) • Dip (compound) • Fly (isolation) • Pec dec (isolation) • Press up (compound) • Pullover (isolation)
Lats and trapezius (upper back)	Bent-over row (compound) • Chin-up (compound) • Pulldown (compound) • Pullup (compound) • Shoulder shrug (isolation)
Deltoids (shoulders)	Front raise (isolation)  • Lateral raise (isolation) • Military press (compound) • Shoulder press (compound) • Upright row (compound)
Triceps (back of arms)	Dip (compound) • Pushdown (isolation) • Triceps extension (isolation)
Biceps (front of arms)	Biceps curl (isolation)
Abdomen and obliques (belly)	Crunch (isolation) • Leg raise (compound) • (any rotational movement will engage the obliques)
Lower back	Back extension (isolation) • Deadlift (compound) • Prone rowing • Good-morning (compound)
See also: Weight training exercises

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Categories: Powerlifting | Weight training exercises