Exercise Essentials, Part 2: Deadlift
What is a deadlift?
The deadlift , it is a rather simple one of the most basic weight lifting exercises that one can do. It doesn't get any easier or simpler , all it requires is for you to  pick a bar up off the floor and put it back down.  The only requirement for a deadlift is that the weight must start at the floor and end around the waist. . It may be simple in concept but in performance and usage you want to make sure you are doing it correctly…
Next to the squat , the deadlift is generally accepted as one of the most important overall muscle-building exercise). Â A corrently performed deadlift works what is known as the posterior chain , the posterior chain consists of the glutes, hamstrings, and most major back muscles. Â It also works the quads, calves, biceps, all forearm muscles, abdominals, and other core stabilizers. So as you can see there is few muscle groups that the deadlift does not engage.
Deadlifts are crucial for any muscle building program, especially for those looking to build up the posterior chain muscles the glutes, hamstrings, and most major back muscles. Â Like squats, deadlifts are excellent for fat loss programs as well.
Types Of Deadlifts
Like the squat, there are many variations of the deadlift. Â Here are some of the varieties.
When the Deadlifts is performed correctly it is safe. Â Â Leave your ego at the door, don't try to lift more weight then what you can handle, learn the correct form first before moving onto a heavier load. Â If you can’t lift it with a neutral spine (no rounding your low back ), don’t try it.
Performing a deadlift correctly
No matter which variation of the deadlift you are doing, there are some foundations that remain the same.
Deadlift Instructional Video
 Below is his deadlift demonstration showing you how perform the deadlift correctly
Summary
Take home points on deadlifts
What is a deadlift?
The deadlift , it is a rather simple one of the most basic weight lifting exercises that one can do. It doesn't get any easier or simpler , all it requires is for you to  pick a bar up off the floor and put it back down.  The only requirement for a deadlift is that the weight must start at the floor and end around the waist. . It may be simple in concept but in performance and usage you want to make sure you are doing it correctly…
Why deadlift?Next to the squat , the deadlift is generally accepted as one of the most important overall muscle-building exercise). Â A corrently performed deadlift works what is known as the posterior chain , the posterior chain consists of the glutes, hamstrings, and most major back muscles. Â It also works the quads, calves, biceps, all forearm muscles, abdominals, and other core stabilizers. So as you can see there is few muscle groups that the deadlift does not engage.
Deadlifts are crucial for any muscle building program, especially for those looking to build up the posterior chain muscles the glutes, hamstrings, and most major back muscles. Â Like squats, deadlifts are excellent for fat loss programs as well.
Types Of Deadlifts
Like the squat, there are many variations of the deadlift. Â Here are some of the varieties.
- Conventional Deadlift (When the term “deadlift” is used, it is usually referred to a conventional variant. This technique heavily employs the leg muscles, amongst many other secondary muscles, like back and arms).
- Sumo Deadlift (The legs are spread far apart to the sides, almost reaching the weight plates on the barbell, with arms reaching down inside of legs, mimicking a stance of sumo fighters. In oppose to conventional sumo deadlift involves heavier use of legs (especially hamstrings) and glutes instead of the back. If you have a massive waist or if you are really tall but have short arms I recommend you to do sumo. This technique may place greater stress on the connective tissues of the pelvic bone, so be careful how you do it).
- Romanian Deadlift (This variant is used by Olympic weightlifters. Emphasis is on the hamstrings, glutes and lower back. At lowest position waist should be straight with back parallel to floor. The bar is grabbed by extending the hips and bending the knees while the back is fully arched. It is raised by contracting glutes and hamstrings. Usually, a very wide snatch grip is used).
- Stiff-Leg Deadlift (This is another variant very similar to Romanian style that is primarily used in bodybuilding for developing hamstrings and glutes. The only difference between these two is that with stiff-leg you bend from the waist and with Romanian deadlift from the hips).
- Single Leg Deadlift (This is actually a stiff-leg deadlift only performed standing on one leg. Dumbbells or barbell is used, either with one or two hands).
- Trap Bar Deadlift (Trap bar has a hollow part in the middle where a lifter can step in and grab the two side handles. This creates more room for the knees to pass through thus recruiting the legs and glutes more than back).
- Side Deadlift (Also known as the suitcase deadlift, it is very similar to trapbar version where instead of the bar two dumbbells or suitcases, like in Strongman competition, are deadlifted).
- Rack Pull (Also called a partial deadlift, it is performed in squat rack or power rack for strengthening the lockout part of the motion. Due to its shortened range of motion considerably higher amount of weight can be lifted. The only limitation lies in the grip. To overcome this weakness, wrist straps can be used in
When the Deadlifts is performed correctly it is safe. Â Â Leave your ego at the door, don't try to lift more weight then what you can handle, learn the correct form first before moving onto a heavier load. Â If you can’t lift it with a neutral spine (no rounding your low back ), don’t try it.
Performing a deadlift correctly
No matter which variation of the deadlift you are doing, there are some foundations that remain the same.
- Keep your eyes up and the weight on your heels
- Take a deep breath of air into your belly just before you lift to help stabilize your spine
- Push through the floor with your heels
- Your hips and shoulders should raise at the same time
- Finish by standing tall in an upright position with your glutes tight and shoulders back
Deadlift Instructional Video
 Below is his deadlift demonstration showing you how perform the deadlift correctly
Summary
Take home points on deadlifts
- Next to the Squat the deadlift is one of the best overall muscle building exercises
- Start with rack pulls if you are new to deadlifting and light weight to ensure that you can peform the deadlift with a a neutral spine
- AlWAYS USE CORRECT FORM