The top dog when it comes to compound exercises, the deadlift is an essential gym exercise, targeting the entire body and demanding coordination, stability, power, and strength.
The deadlift is one of the first exercises gym newbies will want to learn, as that satisfying feeling of lifting some heavy weight takes over, but it's important to learn how to deadlift properly to avoid injury and set yourself up for success.
Learning to deadlift properly with the correct technique gives you the fundamental foundations in which you can begin to challenge your strength, safely – making the deadlift one of the best exercises to build stronger legs.
The concept of the deadlift is simple, to lift the barbell up from the ground, and back down again. But, getting your form correct is key for weight and strength progression, while reducing the chance of injury.
This article will cover the basics of the deadlift, from correct form to the different types of deadlift variations you can utilize in your training, so you'll know how to deadlift properly, and maybe eve challenge Jamal Browner's deadlift one day....
Did you know? The deadlift makes up 1 of 3 exercises in powerlifting competitions, the other two exercises being the squat and the bench press.
What Muscles Do Deadlifts Work?
When you're learning how to deadlift, paying attention to the muscle groups worked can better help you understand the benefits of deadlifting, and how engaging certain muscles and muscle groups can help improve your deadlift technique.
The deadlift is renowned for its full-body engagement, and it will be no surprise that the muscles worked when doing a deadlift involves your entire body. Let's break it down into the key muscles used when deadlifting, and their role when performing the perfect deadlift technique.
The Main Lower Body Muscles Worked During The Deadlift
Calves
Quadriceps
Biceps Femoris
Hamstrings
Gluteus Maximus
These muscles generate the most power, strength, and stability when performing a deadlift, working simultaneously to create the force required to lift the bar off the ground while stabilizing the body throughout the entire deadlift movement.
If you're deadlifting for bigger hamstrings, take a look at our list of the best hamstring exercises.
The Main Upper Body Muscles Worked During The Deadlift
Trapezius
Rhomboid major
Latissimus dorsi
Levator scapulae
Deltoid
Abdominals
Obliques
Engaging your entire lower body gets you halfway there, but your upper body is crucial when performing the deadlift exercise. Providing balance, rigidity and the essential task of holding the bar securely throughout the exercise, your upper body needs to remain tight and engaged throughout the exercise, including your core!
Different Types Of Deadlifts
Although there are endless amounts of variations for the deadlift, in this article we're going to focus on the three main types of deadlift, these different types of deadlift are:
The Conventional Deadlift
The Sumo Deadlift
The Romanian Deadlift
How To Deadlift Properly
So, now we have an understanding of the muscles worked when deadlifting, and the roles they play in ensuring we can maintain correct posture while generating strength and power to lift the bar.
Now it's time to look at the different types of deadlifts, and how to do them properly.
The Conventional Deadlift
Step 1: Place your feet under the barbell, spread hip-width apart with your feet pointing slightly outwards.
Step 2: Tilt your hips back and bend your knees, grasp the bar outside of your knees, with a shoulder-width grip.
Step 3: Inhale deeply, retract your scapulae(shoulders) and engage your core and back muscles to maintain a neutral spine, keeping your arms straight throughout the lift.
Step 4: Begin to straighten your legs, squeezing your butt, hamstrings and quads, driving your feet into the floor and pushing your knees outwards. As the bar becomes level with your knees, extend your torso and continue to straighten your legs until your body is fully upright.
Step 5: Hold the top position for a couple of seconds before lowering the bar, keeping a proud chest and ensuring the back does not round. The weight should be controlled back to the platform.
The conventional deadlift is, without a doubt, the most common of the deadlift exercises, providing a challenging, progressive movement pattern that engages the entire body.
Getting your deadlift form correct at this point opens the door for many other deadlift variations, and also provides the motor skills to perform other exercises safely.
How To Sumo Deadlift
Step 1: Place your feet under the barbell, spread 1.5x your shoulder-width, with your feet pointing slightly outwards.
Step 2: Tilt your hips back, bend your knees and grasp the bar inside your legs, with a shoulder-width grip.
Step 3: Inhale deeply, retract your scapulae(shoulders) and engage your core and back muscles to maintain a neutral spine, keeping your arms straight throughout the lift.
Step 4: Begin to straighten your legs, squeezing your butt, hamstrings and quads, driving your feet into the floor and pushing your knees outwards. Keep your torso upright, placing all the movement through the extension of the legs.
Step 5: Hold the top position for a couple of seconds before lowering the bar, keeping a proud chest and ensuring the back does not round. The weight should be controlled back to the platform.
The sumo deadlift is in many ways similar to the conventional deadlift, the main difference being your feet position and reduction of the hip hinge. The sumo deadlift foot position is much wider than a regular deadlift, increasing the knee extension.
This increase of knee extension places more emphasis on the quadriceps and glutes, while the reduced lower back and lumbar stress make the lift generally safer for those with certain injuries.
Don't be fooled, though, the sumo deadlift still targets your entire body and is a widely accepted deadlift variation in competition environments.
How To Romanian Deadlift (RDL)
Step 1: Place your feet under the barbell, spread hip-width apart with your feet pointing slightly outwards.
Step 2: Grip the bar outside of your knees, with a shoulder-width grip and straight arms. Engage your back muscles to maintain a neutral spine. Standing upright, let the bar hand against your thighs.
Step 3: Do not 'lock out' your knees, keep them 'soft', around 85-95% straight. Inhale, before hinging your hips backward, sticking out your butt, tilt your torso until your chest is parallel to the ground.
Step 4: Ensure your back is straight, and your hamstrings and glutes are engaged during the negative part of the movement. Keep your head a spine neutral, before hingeing your hips forward through and squeezing your glutes and hamstrings.
Step 5: Exhale when you are back at the top of with the bar resting against your thighs, before starting your next rep.
The Romanian deadlift requires the knees to remain in a static position, placing more load on the hamstrings. The recruitment of the quadriceps is reduced; placing more overall emphasis on the hamstrings, glutes and back muscles.
Keeping a strict posture and retracted scapulae(shoulders) is key to proper Romanian deadlift form, the movement for the RDL should all come from the hips hingeing backward, sticking your butt out.
To safely get the bar into position before starting the Romanian deadlift, perform a conventional deadlift or place the bar low down on a barbell rack.
Different Types of Deadlift Grip
Conventional Grip
Reverse Power Grip
Hook Grip
When learning how to deadlift, using the best deadlift grip is a crucial part of the exercise; if the bar is secure in your hands, you can focus your attention on the working muscles and form.
If the bar is slipping or moving in your hands, this will take away from your lift and may even result in dropping the barbell altogether.
The best deadlift grip is the one that suits you. So don't panic if you see others grasping the bar with unusual techniques. We've got tips for the most common types of deadlift grip, so make sure you try them all out and find what you're comfortable with.
As you progress in weight, you may find certain grips help keep the bar more secure than others; there are also certain pieces of equipment that can help you maintain a strong deadlift grip throughout the exercise.
Conventional Deadlift Grip
The typical and so-called 'normal' grip is the best grip to start with when learning how to deadlift. This deadlift grip has both knuckles facing forwards, with your fingers going over the bar and your thumb placed under the bar.
The conventional deadlift grip is often the most comfortable and feels natural for beginners and experienced lifters alike. It does, however, place emphasis on your forearms and grip strength, meaning as the weight increases, this deadlift grip will become more challenging to maintain and therefore trying a new, more secure deadlift grip variation may come in handy.
Reverse Power Deadlift Grip
The reverse power grip is a simple progression following the conventional deadlift grip. The reverse power grip helps to reduce 'roll' on the bar during the exercise; it does this by having one hand the opposite to the other.
For example, with your left hand holding the bar with a conventional deadlift grip, place your right hand the other way round; with your palm facing forward, fingers going underneath the bar, and thumb over the top to secure.
The reverse grip is often popular when performing a sumo deadlift, as the narrow grip stance and reverse grip can feel more secure and comfortable during the lift.
Hook Deadlift Grip
Similar to the conventional deadlift grip, the hook grip starts with both hands over the bar, with knuckles facing forwards and the thumb wrapping underneath.
From here, tuck the thumb under your fingers before closing your grip firmly. Your fingers should now be pushing on the back of your thumb, securing your hands into a hook grip. This keeps a tighter grip on the bar and reduces movement while reducing the raw 'grip strength' needed to hold the barbell securely.
This is a more advanced grip, but certainly when worth practicing with a lighter weight first.
Should you use straps for deadlifts?
Utilizing lifting straps for the deadlift is common practice for many lifters, but should you be using lifting straps for deadlifts?
Lifting straps help take the strain off your forearms and grip, by looping around the bar to create a tight, secure grip without fatiguing your hands or forearms.
Taking advantage of this improved grip is great, but be sure not to become reliant on them for your training, so be sure to mix it up. If you're a competitive lifter, then chalk will be your best friend, as lifting straps can't be used during powerlifting competitions.
Using Chalk For Deadlifts
Besides the pure bad*** aesthetic that comes with using chalk, it also plays a great role in securing your grip, whichever deadlift grip variation you use.
The chalk provides a tacky, matte layer over your palm and fingers, preventing the bar from moving or slipping in your hands. It also eradicates the impact of sweaty palms when lifting, keeping them dry, however hard you're working; so you can keep your focus on your deadlift form.
Other Useful Deadlift Accessories:
Lifting Belt
Lifting Hook Grips
Other Leg and Back exercises you should try
Although this completes our ultimate guide on how to deadlift, it doesn't mean you should now be deadlifting five days per week...
Using other exercises and movements to train various muscle groups will help contribute to improved strength, and unilateral exercises will allow you to work on muscular imbalances. As the deadlift is a full-body workout, improving strength in your posterior chain by utilizing back exercises in your program will aid in your deadlift goals, too.
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WRITTEN BY: CHRIS BECK
Chris Beck is Senior Editor at Gymshark, with a passion for writing informative conditioning and health content. Chris is an experienced Personal Trainer, and also holds qualifications in Nutrition, Sports Performance, and is a certified Crossfit Level 1 Trainer.
