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The deadlift is a weight training exercise where a loaded barbell is lifted from the ground from a stabilized, bent over position. It is one of the three canonical Powerligting exercises, along with the squat and bench press.

Instructions

Preparation

With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip.

Execution

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

The deadlift, being a compound movement, works a varity of muscles, including;

  • Grip strength: finger flexors
  • Lower back: erector spinae
  • Gluteus maximus
  • Hamstrings
  • Quadriceps
  • Adductor magnus


Variations

Romanian deadlift: Unlike a standard deadlift, which begins from the floor with a concentric movement, this variation begins from the top. For this reason it is not technically a deadlift.

Starting with an eccenctric phase and incorporating a stretch reflex, it eliminates most of the quadriceps contribution, putting more emphasis on the hamstrings and glutes. It is performed by standing with barbell held in front of the body with knees unlocked and bending at the hip while keeping the back straight, then extending the hip to lockout.

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