Deadlift

Purpose of the exercise

Compound strength exercise for the entire posterior chain: lower back (erector spinae), glutes (gluteus maximus), hamstrings, upper legs (quadriceps), upper back (trapezius, rhomboids, lats), forearms and grip. Improves functional strength, posture, grip strength and overall body strength. Also effective for developing core stability and increasing overall body mass and strength.

Supplies

• Barbell with weights
• Flat, stable surface (no thick mat)
• Sufficient space around the barbell
• Optional: lifting straps for very heavy weights
• Optional: lifting belt for extra core support
• Optional: chalk for better grip

Starting position

1. Place barbell on floor with weight discs
2. Stand with your feet under the barbell (mid-foot under the bar)
3. Feet hip-width apart, toes slightly outwards (5-15 degrees)
4. Bend through your hips and knees to grab the barbell
5. Grasp the bar just outside your legs with overhand grip (or mixed grip when heavy)
6. Keep your shins vertical, shins touching the barbell
7. Keep your back neutral (natural curve, not round)
8. Chest up, shoulder blades above the barbell
9. Tighten your lats (pull the barbell “towards you”)
10. Take deep breaths and tighten your core to the max

Implementation

1. Push through your legs (especially heels) to pull the barbell off the ground
2. Keep the barbell close to your shins
3. Stretch your knees and hips at the same time (synchronised movement)
4. Keep your back neutral and tight throughout movement
5. Pull through until you are fully upright
6. Fully extend your hips (tighten buttocks)
7. Shoulders back, chest forward in end position
8. Release the barbell back to the ground in a controlled manner
9. Keep the bar close to your body during lowering
10. Bend through your hips first, then your knees
11. Return the barbell to the ground (reset between repetitions possible)
12. Repeat the movement

Points of interest

• ✓ Always keep the barbell close to your body (over shins, thighs)
• ✓ Maintain neutral back position throughout movement (no laps)
• ✓ Push through your heels and midfoot (not on toes)
• ✓ Stretch hips and knees at the same time
• ✓ Tighten your lats and core to the max
• ✓ Breathe in and hold during lift, out at the top
• ✗ Avoid rounding your lower back (maintain neutral spine)
• ✗ Don't pull with your arms (arms are ropes, legs push)
• ✗ Don't let your hips come up too early (maintain squat pattern)
• ✗ Don't lean back at the top (hyperextension lower back)
• ✗ Don't let the barbell move away from your body
• ✗ Do not use a pull or bounce off the ground

When this exercise?

This exercise is suitable for athletes of all levels who want to develop functional total body strength. Ideal as a main exercise in strength sports programmes, often as the main part of a training session. Very effective for powerlifters, strongman athletes, CrossFitters and general strength athletes. Perfect for athletes who need posterior chain strength (sprinting, jumping, contact sports). Also valuable for functional fitness and everyday life (picking up objects). Can be used as a test of total body strength. ESSENTIAL: start with perfect technique before going heavy - consider coaching from experienced trainer. In case of lower back pain, herniated disc, sciatica or limited mobility, have it assessed by a physiotherapist first. Not suitable for acute back pain. Start conservatively with light weight and build up very gradually over months. The deadlift is technically demanding but incredibly effective - invest in learning correct form. Many consider it the king of all exercises for total body strength.