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The deadlift is a strength training exercise in which a weight-loaded barbell is lifted off the ground to the level of the hips, with the torso perpendicular to the floor, before being placed back on the ground. A primal test of brute physical strength, it is one of the three powerlifting movements along with the squat and bench press,[1] as well as a quintessential lift in strongman. Widely regarded as the king of all exercises,[2] the all-time world record deadlift stands at 501 kg (1,105 lb), achieved by Iceland's Hafþór Júlíus Björnsson.[3]

Deadlift phases
Phase 1
Phase 1
Phase 2
Phase 2
Phase 3
Phase 3

Two styles of deadlift are commonly used in competition settings: the conventional deadlift and the sumo deadlift.[4] While both of these styles are permitted under the rules of powerlifting, only the conventional stance is permitted in strongman.[5]

Execution

Form

The conventional deadlift can be broken down into three phases: the setup, the initial pull or drive, and the lockout.[6]

A man positioning himself to perform the deadlift.

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.[7][2]

  • The lifter sets behind the bar with it nearly touching the legs (roughly 1 inch away from the shin), with feet pointed forward.
  • Then he hinges at the hips and bend the knees, maintaining flat feet, allowing the shins move forward to touch the barbell but not push it away.
  • The lifter grips the bar outside of the legs, roughly at shoulder width.[8]
  • Next he raises the chest to position to maintain a neutral spine throughout the lift.
  • Then he pulls the slack out of the barbell[9]

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.[2]

  • 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.
  • He keeps the muscles of the back contracted tightly in order to maintain a neutral spine throughout the motion.
  • Then he drives up and forward with the hips and legs to stand erect.
A powerlifter locking out a deadlift.

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.[2]

  • The lifter drives the hips completely into the bar.
  • Then he contracts 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.[10] However in strongman, it is not mandatory to lower the weight in such form.

Bars and weights

A strongman performing a deadlift using an elongated barbell and tires as 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.[7] 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.[11]

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.[2]

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'.

Raw vs. Equipped

Depending on the sport, the definition of raw deadlifting varies. In Powerlifting, raw allows only the use of a lifting belt while in Strongman, raw means the disallowance of a deadlift suit, or in other words you are allowed to use lifting straps in addition to a belt. In equipped lifting, irrespective of the sport, you are allowed to use a deadlift suit, which is an elastic clothing made from very tight material. The suit tightens on the squat on the way down, storing energy, that gives an extra boost with the stored tension to break the floor. The suits are also of two different types: single ply (one layer) and multi ply (two or more layers). The assistance increase as the number of layers increase.[12]

Straps can help in a deadlift in case of a weak grip. 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 travelled by over an inch.[13]

Grips

A soldier deadlifting using a mixed/ alternating grip.

Typically, there are three grips used: overhand (pronated) grip, a mixed overhand-underhand (supinated) (sometimes called "alternating", "mixed", "offset" or "staggered" ) grip, or a hook grip.[14] Depending on forearm and grip strength, the overhand grip may result in the bar potentially rolling about. Mixed grip is capable of neutralizing this through 'reverse torsion'. The mixed grip also allows more weight to be held for this reason. In order to prevent the bar from rolling out of the hands, some lifters use a technique called hook grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to 'hook' onto them with the fingers. It makes it easier to hold heavier weights using less grip strength, and takes much of the stress off the joints which is created by the twisting of a mixed grip, but comes with the disadvantage of being extremely painful for the thumbs.

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 Strongmen use the overhand grip with the allowed straps. Sometimes, a neutral grip can be achieved by the use of a trap bar; which is a hexagonal shaped bar which the lifter stands inside whilst holding the two side handles. The neutral grip provides the lifter with slightly different posturing which can help reduce the risk of injury.[15]

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.[16] The quadriceps, hamstrings, adductor magnus, and soleus serve as synergists during the exercise.[16] For the powerlifting deadlift (where lifting straps are not allowed), the grip strength is also a decisive factor.

World Records

See also: Progression of the deadlift world record

Men:

  • Strongman Standard Bar Equipped Deadlift (with suit & straps) – 501 kg (1,105 lb) by Hafþór Júlíus Björnsson Iceland (2020)[17]
  • Strongman Standard Bar Raw Deadlift (no suit & with straps) – 470 kg (1,036 lb) by Trey Mitchell United States (2024)[18]
  • Strongman Elephant Bar Raw Deadlift (no suit & with straps) – 474.5 kg (1,046 lb) by Hafþór Júlíus Björnsson Iceland (2019)[19]
  • Powerlifting Standard Bar Raw Deadlift (no suit or straps) – 460.4 kg (1,015 lb) by Benedikt Magnússon Iceland (2011)[20]
  • Powerlifting Stiff Bar Raw Deadlift (no suit or straps) – 417.5 kg (920 lb) by Mikhail Koklyaev Russia (2012)[21]
  • Powerlifting Raw Beltless Deadlift (no suit or straps) – 426 kg (939 lb) by Konstantīns Konstantinovs Latvia (2009)[22]
  • Powerlifting Raw Sumo Deadlift (no suit or straps) – 487.5 kg (1,075 lb) by Danny Grigsby United States (2022)[23]
  • Armlifting Axle Bar Raw Deadlift (no suit or straps) – 237.5 kg (524 lb) by Carl Myerscough United Kingdom (2022)[24]
  • Armlifting Saxon Bar Raw Deadlift (no suit or straps) – 142.5 kg (314 lb) by Carl Myerscough United Kingdom (2024)[25]
  • Strongman (15" Elevated) Hummer Tire Deadlift (with suit & straps) – 549 kg (1,210 lb) by Oleksii Novikov Ukraine (2022)[26]
  • Strongman (18" Elevated) Silver Dollar Deadlift (with suit & straps) – 580 kg (1,279 lb) by Rauno Heinla Estonia (2022)[27]
  • Strongman (27" Elevated) Viking Deadlift (with suit & straps) – 670 kg (1,477 lb) by Kelvin de Ruiter Netherlands (2020)[28]

Women:

  • Strongwoman Standard Bar Equipped Deadlift (with suit & straps) – 325 kg (717 lb) by Lucy Underdown United Kingdom (2024)[29]
  • Strongwoman Elephant Bar Raw Deadlift (no suit & with straps) – 302 kg (666 lb) by Lucy Underdown United Kingdom (2024)[30]
  • Powerlifting Standard Bar Equipped Deadlift (with suit & no straps) – 315 kg (694 lb) by Becca Swanson United States (2005)[31]
  • Powerlifting Standard Bar Raw Deadlift (no suit or straps) – 291.5 kg (643 lb) by Denise Herber Germany (2024)[32]
  • Powerlifting Standard Bar Raw Sumo Deadlift (no suit or straps) – 293 kg (646 lb) by Brianny Terry United States (2024)[33]
  • Armlifting Axle Bar Raw Deadlift (no suit or straps) – 137.9 kg (304 lb) by Lyudmila Gaiduchenko Ukraine (2019)[34]
  • Armlifting Saxon Bar Raw Deadlift (no suit or straps) – 83.5 kg (184 lb) by Sarah Chappelow United States (2024)[35]
  • Strongwoman (15" Elevated) Hummer Tire Deadlift (with suit & straps) – 363 kg (800 lb) by Andrea Thompson United Kingdom (2022)[36]

Other deadlift variations

There are also numerous variations of the standard deadlift.

Partial deadlift – This is where the range of movement (ROM) of the lift is reduced in order to train a particular part of it. Usually, this involves lifting from a higher starting position. This may be facilitated through the use of blocks or pins in a power rack. When considered in regard to the ROM of a normal deadlift, this means that the lift begins in a higher and stronger phase,[a] avoids a lower and weaker phase, and thereby allows for more weight to be lifted. This can lead to increased strength gains.[38] A partial repetition deadlift may also only involve working in the lower weaker phase, in order to improve the amount if strength that can be applied there and help to overcome any sticking points.[39]

Single leg deadlift – This is a deadlift where one foot is on the ground and the other is raised. The grounded leg is primarily used to lift the weight and power the movement. The raised leg is roughly parallel with the straight grounded leg when the weight is lifted, and moves behind when the weight is lowered and the person bends over. As a unilateral, single leg exercise, it utilises the hips more so than if it was performed in a bilateral manner. It also means that the balance and core stability requirements are increased and this can lead to improvements in this regard.[40]

Romanian deadlift (RDL) – Unlike conventional deadlifts where the barbell starts on the floor, in RDLs, the barbell is lifted from a standing position, and the movement focuses on hinging at the hips while maintaining a slight bend in the knees. The emphasis is on keeping the back flat and engaging the hamstrings and glutes to lift the weight as the hips are pushed back. RDLs are particularly effective for improving hip hinge mechanics, strengthening the hamstrings and glutes, and enhancing overall posterior chain development. They are often used in strength training and sports performance programs to improve functional movement patterns and athletic performance. RDLs can also be performed with implements like dumbbells and kettlebells.[41]

B Stance Romanian Deadlift (B-Stance RDL) – A b-stance RDL replicates the movement of a standard RDL and a single leg RDL. Using either a dumbbell or barbell the weight starts at a standing position and the movement focuses on the hip hinge movement while maintaining a flat back and slight bent at the knees. Taking your standard RDL form you slide one leg back with the front leg acting as the working leg and taking most of the lead the back leg is for stabilization. While not a complete unilateral movement as the supporting leg provides assistance it still targets glutes, hamstrings and erector spine. [42]

A loaded trap bar. Usually used for deadlifts and shrugs, it may also be used for trap bar jumps.[43]

Trap bar deadlift – This involves the use of a trap bar (a.k.a. hex bar) which is a hexagonal or octagonal bar within which the user stands. The handles are positioned at the side, which means that a neutral grip, with the palms of the hand turned inward, can be used. This alters the ROM of the lift and generally makes it less taxing on the lower back and reduces the risk of injury. Usually, there are two pairs of handles with one pair positioned higher, making the lift relatively easier, and the other lower, making the lift relatively harder.[44] The ROM of the trap bar deadlift means that a greater level of power can be generated in comparison to a traditional deadlift or squat. A similar exercise which also involves enhanced levels of power production is the trap bar jump i.e. a vertical jump while holding a trap bar.[45]

Stiff leg deadlift (SLDL) – This emphasizes hamstring development and lower back resilience. Similar to the conventional deadlift setup, it requires standing with feet shoulder-width apart, hinging at the hips. Contrary to its name, the legs are not fully straightened during the movement. Instead, the emphasis lies on minimizing knee bend while pushing the hips back, creating a parallel alignment of the torso to the ground. SLDL reduces quad engagement, intensifies the demand on the lower back, and challenges the hamstrings from a lengthened position. While it may not accommodate heavy loads like standard deadlifts, it serves as a valuable exercise for individuals seeking targeted hamstring engagement and lower back resilience within their routine.[46]

Common errors

There are a few common errors during the performance of the deadlift. Protracting the shoulders disengages the back muscles which stabilize the spine. Slack should be taken from the bar prior to the lift, by squeezing the back muscles first and straightening the arms; the bar should then be lifted in a smooth motion without jerking. As the objective of a deadlift is to hinge the hips, the knees should not be bent so deeply as to form a squat. If the bar is too far from the lifter, the lifter may compensate by rounding the back or shifting the weight to the front of the foot. Both result in shifting which muscles are used and could cause injury. Rounding the back in general is controversial; it is often recommended that during the lift, the back is flat with a spine neutral. Some lifters prefer to slightly round their back; but an excessively rounded back may result in the load being lifted awkwardly and placing too much stress or pressure on the back, which may lead to injury. The knees should be bent more fully on the descent of the bar to preserve a neutral spine.[47]

Notes

  1. ^ A movement may be considered as having any number of strength phases but usually is considered as having two main phases: a stronger and a weaker. When the movement becomes stronger during the exercise, this is called an ascending strength curve i.e. bench press, squat, deadlift. And when it becomes weaker this is called a descending strength curve i.e. chin ups, upright row, standing lateral raise. Some exercises involve a different pattern of strong-weak-strong. This is called a bell shaped strength curve i.e. bicep curls where there can be a sticking point roughly midway.[37]

References

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  43. ^ Calder, Alex & Centofanti, Adam (2023). "Exercise selection in soccer". Peak Performance for Soccer. Abingdon: Routledge. ISBN 978-1-003-20042-0.{{cite book}}: CS1 maint: multiple names: authors list (link)
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  45. ^ Calder, Alex & Centofanti, Adam (2023). "Exercise selection in soccer". Peak Performance for Soccer. Abingdon: Routledge. ISBN 978-1-003-20042-0.{{cite book}}: CS1 maint: multiple names: authors list (link)
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  47. ^ DeWitt, Eric (26 April 2014). "Fix the 10 Most Common Deadlift Technique Mistakes". STACK. Retrieved 26 December 2020.

Further reading

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