Complete Guide to Deadlifts
Build power and size with seven variations of this classic mass-building exercise.
By Thomass Incledon, MS, RD, CSCS and Lori Gross, LPTA, LATC, CSCS
You get to the gym psyched and ready to go, but you take the time to meticulously warm up, stretch and mentally prepare yourself for the encounter to come. You start with some easy weights and your body is just begging for more. You plant your feet firmly on the ground, bend your knees and sink into a deep squat, grasp the bar with a viselike grip and start to pull at the massive weight. The bar bends as it slowly comes off the ground. People in the gym stop and stare. Now standing completely upright, with your quads, glutes and back shaking from the weight, you've entered The Deadlift Zone. This is where -- guaranteed -- you'll get bigger and stronger than ever before. But first you have to know how to choose one of the many deadlift variations, where to include it in your workout, and how to do it right. Let this be your guide to building a stronger, thicker, better physique by incorporating deadlifts into your training today.
The World's Most Versatile Exercise
Anyone can enter The Deadlift Zone, but you must be willing to work hard. Deadlifts require several large muscle groups to work in a coordinated fashion, making the movement an excellent choice for overloading your muscles. Athletes can use this versatile lift to develop explosive strength through their legs, hips and back. Performing deadlifts can benefit anyone whose sport requires jumping, running, lifting an opponent or object, or a quick movement from a stationary spot. In addition, deadlifts are a functional movement that carry over to everyday activities outside the gym, like lifting a heavy box off the ground or picking up the laundry basket.
Juan Carlos Santana, MEd, CSCS, director of Optimum Performance Systems in Boca Raton, Florida, believes the deadlift is one of the most versatile "total-body" exercises: "The deadlift is at the top of the chart as far as I'm concerned. The large muscle mass used to deadlift positively influences the acute hormonal environment that has been associated with increases in strength and muscle mass. Our athletes use an explosive version of this movement for power development; for the nonathletic population, no other exercise provides a better way to strengthen the entire body while teaching proper lifting mechanics."
As with many complicated compound movements, you must learn the proper execution of the deadlift to not only reap its benefits but also stave off injury. First, be aware of the potential risks involved. Avoid performing deadlifts with a rounded back, which shifts the load from the hips, glutes and legs to the lower back. This weak mechanical position also stresses your ligaments and intervertebral discs. Second, ligaments aren't like rubber bands: Once stretched, they don't go back to their previous length, which could lead to instabilities and back problems down the road. Need a better reason to practice the movement and dedicate yourself to learning proper technique?
One IFBB pro, Mike Francois, 1995 Arnold Classic champion and a personal trainer, performs deadlifts once a week as the first exercise in his back routine. He feels strongly that slow and steady progression is key when incorporating deadlifts into a new training cycle. "I start deadlifting off a rack, then off the floor and then standing on a box, spending about 3-4 weeks at each stage. I think this helps with proper form and protects against injuries, especially for a beginner," he says.
Big Mistake: Forgetting Your Warm-Up
You've heard it before, but it bears repeating: A whole-body warm-up increases circulation and heats up the entire body. Some light walking with arm movement or jumping jacks for about 7-12 minutes can do the trick. Another good warm-up for lifters is to grab an unloaded bar and perform a stiff-legged deadlift, followed by a reverse curl and a military press. Try to do this continuously for 10-15 reps without pausing between each movement. Don't tire yourself out before the big workout, just get the blood flowing to your muscles.
After your general warm-up, stretch all your major muscle groups. Pay special attention to stretching your glutes, hamstrings, adductors, calves, lower back, neck and shoulders. Next, a specific warm-up requires you to actually perform the deadlift exercise with a light weight. An example of a good specific warm-up strategy progressively increases the weight for each set:
First warm-up set: 50% of your top working weight for the day for five reps. (Note: This is not to be confused with 50% of your one-rep max.)
Second warm-up set: 75% of your top working weight for the day for three reps.
Third warm-up set: 90% of your top working weight for the day for two reps.
Fourth set: This should be your top working weight for the day for 5-10 reps
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