Deadlifts are the ultimate test of full body strength which is why they’re included in strength sports such as Powerlifting and Strongman competitions. They come in different variations, such as conventional, Romanian and sumo deadlifts. A deadlift is a compound exercise, meaning that it uses a variety of different muscle groups, primarily the leg muscles, core and lower back, however several other muscles are activated during the lift.

How To Deadlift

• Begin with your feet shoulder-width apart, toes pointing forward, with your knees, ankles and toes all in line. The barbell should be over the middle of your feet so that it stays close to your body.

• Choose a grip width that suits your comfort and goals, such as double overhand, mixed grip, or hook grip. You can practise different grips and work out which one feels the most comfortable. Just make sure that you have a firm grip on the bar.

• Hinge at the hips and bend your knees to grip onto the bar. Your hips should remain higher than your knees and your spine neutral.

• Brace your core, engage your lats, and drive through your feet as you lift the bar off the ground. The bar should move in a straight line, so as you pull the bar up, keep it close to your body.

• As the bar passes your knees, fully extend your hips and knees by pushing your hips forwards towards the bar. At the top of the lift, stand tall with your shoulders retracted.

• Pause for a moment, then hinge at your hips and bend your knees to lower the bar back to the ground. Maintain a controlled descent and avoid rounding your back.

What Muscles Do Deadlifts Work?

Deadlifts are a compound exercise that engage multiple muscle groups, this makes them great for building overall strength, especially in the posterior chain. Some of the main muscles used include:

Hamstrings - These are three muscles located at the back of the thighs, these muscles are heavily involved in hip extension during the lift.

Glutes - The gluteal muscles contribute to hip extension (pushing the hips forward). The gluteus maximus is the biggest muscle in the body and is the driving force behind the deadlift.

Lower Back (Erector Spinae) - These are small muscles towards the base of the spine that help stabilise the spine throughout the movement.

Quadriceps - These are four front thigh muscles that assist in knee extension (straightening the knee) during the initial phase of the deadlift.

Core Muscles - Both the superficial and deep abdominal muscles help to stabilise the body during the movement and protect the spine from bearing the weight of the lift alone.

Latissimus Dorsi - Located in the back, these are large muscles that should be engaged during the lift to keep the upper back and shoulders in a stable position.

Are Deadlifts Suitable for Beginners?

Deadlifts are suitable for most people as long as they’re executed with correct form. If you’re a beginner, make sure you start with light loads and focus on nailing down the technique before going any heavier.

This can mean starting with dumbbells, just the barbell or even using technique plates. Once you are confident with your form then you can start to progress.

What Are Common Deadlift Mistakes?

Rounding the Lower Back

Over-rounding the lower back during a deadlift puts an unnecessary amount of pressure on the back and can lead to injury. Make sure you try to maintain a neutral spine throughout the movement and minimise rounding.

Poor Hip Positioning

Having your hips too low makes the movement more like a squat, and too high can cause you to lift with your lower back instead of your legs. The key is to find a hip position that’s higher than your knees, but still allows you to comfortably drive the bar up using your lower body power. This will look different for everyone depending on their anthropometrics (human measurements).

Not Bracing the Core Muscles

If you don’t actively engage your core muscles during deadlifts this can cause additional load on the spine which could lead to injury. This becomes even more important as you lift heavier. Make sure to brace your core muscles throughout all stages of the deadlift to avoid potential injury. 

How Much Should I Deadlift?

The ideal deadlift weight varies based on individual factors such as experience, body weight, and strength level. Beginners should start with a weight that allows for proper form (such as a 15kg Barbell) and gradually increase the weight once they’ve nailed the technique. Experienced lifters may aim for multiples of their body weight, but it's crucial to set realistic, progressive goals and not to jump straight in at the deep end. If you're lifting very heavy, you should consider a dedicated Deadlift Bar.

How Many Times a Week Should I Deadlift?

Deadlift frequency depends on your fitness level, goals, and recovery capacity. If you’re new to training, your body might take longer to recover between sessions and therefore deadlifting 1-2 times per week is adequate to build strength without overtraining. Once you become more experienced, you might be able to have 3-4 deadlifting sessions per week and still make progress.

How Many Reps Should I Deadlift?

The number of deadlift reps depends on your fitness goals. If maximal strength is your goal then work with a repetition range of 1-5. If you’re focusing on hypertrophy and developing your muscle mass, a range of between 6-12 reps will be more suitable. It’s also possible to mix the repetition range up each session or through different periods of your training.  

There’s a reason that deadlifts are a favourite amongst strength-based athletes, it’s because they make you feel powerful. Deadlifts are a true test of full body strength and all you need is a barbell, weight plates, and a Barbell Shelf to get started.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength