The deadlift is one of the best power building exercises that you can do. Deadlifts primarily work the spinal erector, the gluteus maximus, adductor magnus, hamstrings, quadriceps, hips, trapezius, latisimus dorsi (lats), soleous and abdominals. The deadlift is an excellent powerlifting exercise for overall body development if done properly.

• Main Muscle(s) Worked: Quadriceps, Gluteus Maximus
• Other Muscles Worked: See below
• Equipment: Barbell
• Mechanics Type: Compound (An exercise that involves two or more joint movements).
• Force: Pull (A movement toward center of body during the concentric contraction of the target muscle. Isolated movements are classified by their compound counterparts).
• Utility:Basic (A principal exercise that can place greater absolute intensity on muscles exercised relative to auxiliary exercises. Basic exercises tend to be gravity dependant, have an inclusion or shift of resistance through multiple muscle group throughout the range of motion (e.g. bench press: front deltoid to pectoralis major to triceps) and have a natural transfer of torsion force to compression force (e.g., lockout on squat, bench press, etc.) or tension force (e.g. extension of arm curl) to the bone(s) and joint(s) during full range of motion).

Target Muscles Used for Deadlifts

• Gluteus Maximus

Synergist Muscles Worked When Performing Deadlifts

• Quadriceps
• Soleus
• Adductor Magnus

Stabilizers Worked When Performing Deadlifts

• Erector Spinae
• Trapezius, Middle
• Rhomboids
• Trapezius, Upper
• Levator Scapulae

Antagonist Stabilizers Worked When Performing Deadlifts

• Rectus Abdominis
• Obliques

Dynamic Stabilizers Worked When Performing Deadlifts

• Hamstrings
• Gastrocnemius

How to Properly Perform Deadlifts

• Stand with the feet hip-shoulder-width apart grasp the bar slightly outside of your thighs with both hands in an overhand or mixed grip.
• As you stand up with the weight, your hips and shoulders should ascend together with your face looking ahead and not downward.
• When standing extend the hips forward.
• Return the barbell to the floor keeping the barbell as close to your legs during the downward phase of the movement.
• Inhale during the downward-eccentric phase and keep the inhaled in until half of the subsequent upward-concentric phase has been reached.
• Repeat.

Caution Needed Performing Dumbbell Deadlifts

If you feel or have any lower back pain while performing this exercise stop. When lowering the dumbbells towards the floor and you start feeling pain, stop before the point where you first started feeling pain when continuing this exercise. If you have any lower back  problems, be smart and just avoid this exercise. There are plenty of other movements which deliver success without such risk. 

Tips for Performing Deadlifts

• Begin with a light weight to practice good form and control.
• Keep your back straight. It is extremely important that you do not round out your lower back at any point during this exercise but instead maintain a slight arch at all times. In order to keep your back flat, really focus on sticking your butt out and keeping the dumbbells close to your body.
• Keep your knees slightly bent.Aslight bend in your knees keep the tension on the hamstrings and will minimize your risk of injury.

Common Errors While Performing Deadlifts

• Using to much weight. A common mistake many novice lifters is having to arch your back to pull the weight up.
• Not keeping the back straight. Can cause lower back injury or strain.
• Bouncing at the bottom of the movement. Do not jerk the weight. Not only can this cause you to lose proper form and lead to injury but it also takes the resistance off the muscle and will diminish the exercise effectiveness.
• Hips rise before shoulders. This means your using your back rather than your legs. Reduce weight until you can perform the lift correctly.
• Inhalation and exhalation. If performed inversely or premature (early) expiration during the concentric-upward phase.

Variations of the Deadlift

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to this strength exercise. Some other variations of the Deadlift include:

• Dumbell Deadlift. Same movements as detailed above but using a dumbbell.
• Sumo Deadlift. This exercise is perform with feet widely apart while your hands are placed inside the thighs.

Additional Exercises to Compliment Deadlifts

• Pull-ups, Upper and Middle Back
• Wide Grip Pull downs, Upper and Middle back
• Barbell Rows, Middle Back
• Dumbbell Row, Middle Back
• T Bar Rows, Middle back
• Seated Cable Rows, Middle Back
• Squats, Quadriceps, Lower back, Hamstrings, Glutes.
• Lying Hamstring Curls, Hamstrings
• One leg cable kickbacks. Glutes, Hamstrings
• Rear Delt Raises, Rear Delts
• Reverse Pec Dec Flyes, Rear Delts  

About the Author

Lynn Glenn