to perform it. The following muscles
are involved:
• Core musculature (or your entire
torso)
• Hips, glutes, quads and hamstrings
• Lower back (or erector spinae)
• Biceps (both heads)
• Forearms
• Grip strength (muscles of the fingers)
Thicken And Strengthen Your
Entire Body
With all of the muscle activation
involved in deadlifting, it’s no wonder
that this exercise has become synony-
mous with mass building. Deadlifts tax
your core musculature, which includes
the muscles that make up your trunk,
lower back (including your lats) and
your hip extensors. Your core is your
support system, your movement
system and your stabilizing system. A
well-developed core is not only visually
appealing, but it also helps to improve
all of your other lifts.
Much of your power will be derived
from your hip flexors and extensors, all
of which are considered part of your
core. You’ll lift with your hips leading
the movement and lock them out at
the top of the movement while squeez-
ing your glutes. More on that topic will
be discussed shortly.
So you want brute power, but you
probably also want a thick, rounded,
muscular physique. Deadlifts will
also assist you in packing on slabs of
muscle. That’s why you could consider
deadlifts the king of the muscle gaining
exercises that you need to try.
Build Muscular Endurance
Not convinced that you should be
deadlifting yet? In that case, you should
know that deadlifts have one more
benefit. In strength training, muscular
endurance is defined as the capacity of
a muscle, or even a group of muscles,
to repeatedly apply force against resis-
tance for an extended period of time.
You won’t be able to finish a set of
deadlifts without breathing like Darth
Vader. Why? The reason is because
the deadlift is a compound, full-body
movement that forces your body to
enhance its ability to transport oxygen
to your working muscles thus bettering
your overall muscular endurance.
How To Properly Perform
The Deadli ft
Load a bar preferably using Olympic
weights because you’re going to want
to drop that heavy load at the end of
your sets. Step up to the bar. Without
bending your knees, bend at your hips
and grasp the bar using either a dou-
ble-overhand or an over-underhand (or
staggered) grip. If you don’t have great
forearm strength, you may want to use
a staggered grip because it helps you
maintain better control. A staggered
grip also allows you to lift heavier loads
– so get staggered to hit new max PRs.
Place your hands just to the outsides of
your shins. Roll the weight towards your
feet, which should be set slightly nar-
rower than shoulder-width apart. Your
shoulders should align with the bar so
that when you move into the lift you
can keep the bar very close to your legs,
yet still be able to clear your knees.
Drop down into starting position by
pushing your hips back and bracing
your abdominals. Keep your shoulders
down, push your chest forward and
engage your lats. Keeping your back
neutral, drive your body upward and
slightly back as you push through your
heels. Your elbows should stay locked
in place. You are basically standing up
with the weights. Let your hips and legs
be the driving force and your upper
body be the holder of the load. Your
hips and shoulders should, however,
move upward at the same time.
The most important part of the deadlift
occurs at the top of the movement
– the finish. Finish the movement by
driving your hips forward, completely
into the bar. Stand up straight and
contract your glutes and abdominal
muscles. Your pelvis should end up in a
neutral position.
Not only are these steps important
for proper execution of the lift, the full
extension of your hips and contraction
of your glutes and abs is crucial for
avoiding injury to your lower back.
To descend out of the movement, you
want to use the same motion that you
used to get into position. Keep your
knees locked as you hinge (or un-
lock) at the hips and push them down
toward the floor. Remember that the
weight should remain close to your
shins as you move downward.
Once you move below your knees, you
can unlock your knees, giving you more
bend in your legs. The bar should land
back over the middle of your feet in
position for your next repetition. Let the
weights make a full return to the floor
before you begin the next rep. Rest for
a two count and then begin the next
rep. You shouldn’t use momentum or
bounce the weights off of the floor.
Why? This can hinder the pull, which
sets you up for bad form and possible
injury. Remember: These are deadlifts,
meaning you’re lifting dead weight.
How Many Reps?
If you’re a bodybuilder, you may associ-
ate deadlifting with powerlifting and
CrossFit. However, many bodybuilding
greats regularly incorporate deadlifts
into their routine to add raw mass,
especially back mass. The secret lies in
rep ranges. Higher repetition ranges, 8
to 12 per set, contribute to hypertrophy
especially when coupled with short
recovery periods between sets (60 sec-
onds or less). Complete three sets.
The only limiting factor is grip strength.
It usually plays out first. To help extend
the life of your grip, use straps or the
staggered grip. Just be sure that your
straps are on right.
ironmanmagazine.com | AUGUST 2017 67