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Deadlift

The Deadlift is a weightlifting exercise where you lift a loaded barbell off the ground from a stabilized bent-over position. The deadlift works virtually every muscle, emphasising the quadriceps, hamstrings, gluteus maximus, and most muscles in the back.

Dead Lift - Start position
Start Position
Dead Lift - Mid position
Mid Position
Dead Lift - End position
End Position

The checklist is adapted from Pauletto (1991)[1].

  • Place a barbell in front of you on the ground.
  • Place your feet flat on the floor with the bar touching your shins.
  • Grab the barbell with a little wider than shoulder-width grip.
  • Hands placed outside the legs.
  • Reverse grip, thumbs around the bar.
  • Arms straight, elbows slightly touching the legs.
  • Take a deep breath at the start of the movement.
  • Head up, chest up and out.
  • Looking straight ahead or slightly up.
  • Back straight, shoulders back.
  • Hips low, below the shoulders.
  • Thighs parallel to the floor.
  • Exhale as you complete the movement.
  • Bar lifted slowly.
  • Pulling is done by extending legs and hips - pushing feet into the floor.
  • Arms remain straight.
  • Back remains straight.
  • Bar kept close to the body.
  • Even pull to the top.
  • Momentary stop at the top.
  • Hold your breath as you lower the bar.
  • Lower weight slowly by pushing the hips back.
  • The Bar is placed on the floor.


References

  1. PAULETTO, B. (1991) Strength Training for Coaches. USA; Human Kinetics.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2005) Deadlift [WWW] Available from: https://www.brianmac.co.uk/deadlift.htm [Accessed