ALL ABOUT DEADLIFT

Introduction and Definition

Welcome to a new post on this blog. As in the previous posts, today we will analyze one of the main strength exercises. As the title already advanced, this post is dedicated to deadlift.

Deadlift exercise by Terry Rajsombath by pexels license

Deadlift is one of the classic and best-known exercises we do when we train. It is an exercise that mainly works the lower train and belongs to the group of dominant hip exercises.

This exercise has a great transference to the real life, since there are many occasions in which we bend down to pick up some object of weight of the ground, so much in the daily life as if you have a work that implies physical efforts. Performing these movements badly can lead to problems in the future, usually problems in the back and joints of the lower limbs.

Muscles involved

The muscles that work in this exercise are:

• Lower limbs: buttocks, hamstrings (semi-membranous, semi-tendinous and femoral biceps) and quadriceps. 
• Back muscles: paravertebral muscles, spinal erectors, lumbar square and wide dorsal.

In general, this exercise works the posterior chain of the human body. It is worth mentioning that the muscles involved in the movement or their level of activation vary depending on the variant we perform.

It is important the correct activation of all the muscles named to perform a good technique, maintaining the neutrality of the spine, thus avoiding injuries.

Difference between Deadlift and Squat

Due to the extensive catalog of both deadliftt and squat variants, it can be confusing lately to catalog some of the variants within one or the other exercise. In a very simple (but unscientific) way, we could say that the difference between one and the other is that in deadlift we lift the weight off the floor and not in the squat. Although this simple definition would have some variant that would not fit us. Another aspect to help differentiate these movements is to look at the position of the trunk. In the squat the trunk remains more erect or vertical, while in the deadlift the trunk remains more horizontal.

The real difference is the degree to which the knees and hip are flexed in movement. While deadlift mainly involves the hip with minimal knee flexion, in the squat pattern the opposite occurs, the knees are mainly flexioned. 

Variants

We can find a large number of deadlift variations. In addition, of each variant, we can realize on these a series of variations in the material that we use to make them, in the type of grip, etc. The variants we make also depend on the material we have, but here also enters the creativity to use the material available in training.

In addition, depending on the variant, we can make it more dominant of hip or more dominant of knee, although it is necessary to be careful with these last ones, because they resemble very much to the squat and can lead to confusion.

To see the variants in a more visual way, here is a video of the main variants or those that are more common.

See you in the next post.

May the force be with you!

REFERENCES

Boyle, M. (2014). El entrenamiento funcional aplicado a los deportes.

Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., Rockland Hellebø, L. R., … Saeterbakken, A. H. (2018). Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study. Journal of Strength and Conditioning Research, 32(3), 587–593. https://doi.org/10.1519/JSC.0000000000001826

Delavier, F. (2012). Guía de los movimientos de musculación: DESCRIPCIÓN ANATÓMICA.

Díaz, J. E. Q. (2008). La técnica de los ejercicios de fuerza. Sport Training Magazine, (20), 38-43.