The deadlift is often used in numerous training programs for athletes of many sports and non-athletes who want to gain strength and power. Although it may look intimidating the addition of this movement to your program may be exactly what you need to get the results you've been looking for. With practice on form and technique, you'll soon see why this exercise is beneficial to almost every muscle in your body.
All About the Lift
The deadlift, an advanced exercise move, is considered a compound movement. Deadlifts not only work your legs, they also work your upper body including your back. This lift is comprised of several movements and is one of the exercises used during powerlifting competitions. Variations of this exercise include the traditional deadlift, stiff legged deadlift and summo deadlift. The difference in these movements offer a variety in the stance used during the movement. The movement can also be done using dumbbells, kettlebells and single plates.
One Big Group
Your legs make up the biggest part of your body; they include several muscle groups such as your quadriceps, hamstrings, glutes and calves. The quadriceps, or the front of your legs, are made up of the vastus lateralis, vastus medialis, vastus intermedius and rectus femoris. The back of your legs or your hamstrings consist of the biceps femoris long and short head, semitendinosus and the semimembranosus. Your glutes are also made up of several muscles including your gluteus medius, gluteus maximus, and gluteus minimus.
The Big Three
Your back is made up of several muscles from the large latissimus dorsi to the very small teres minor and teres major. Your lats or latissimus dorsi start at both sides of your spine and wrap around to attach at your third and fourth ribs. Your lats play a part in shoulder adduction and extension to a degree. As you begin to lift the weight, your trapezius and rhomboid muscles come into play. The trapezius muscles are broken down into the upper, middle and lower portions, and make up the upper part of your back, while the rhomboids lay under your traps. Although you use the smaller muscles in your back as well, these three groups work the most.
The Core of It All
Your core, also known as your trunk, includes the lumbopelvic region of your body. This includes your hips, lumbar and pelvic area. Having a strong core is essential in protecting various parts of your body including your spine. According to Dr. Jeffrey Willardson's review on core stability in "Journal of Strength and Conditioning Research," the stability of this region is not only important in movement of both the upper and lower body but also during lifting or loading. During the entire movement of the deadlift, your core is in use. Having a stronger core assists you with not only lifting heavier weight but also with executing proper form and technique.
- Strength Training Anatomy; Frederic Delavier
- ExRx.net: Latissimus Dorsi
- Journal of Strength and Conditioning Research: Core Stability Training: Applications To Sports Conditioning Programs: Jeffrey Willardson
- Digital Vision/Photodisc/Getty Images