There is no question that the deadlift is just about the best exercise for adding mass and strength to one’s entire back. Most people do not know how to properly execute the deadlift and do not realize the benefits from deadlifting. The dead lift is one of the three lifts used in all power lifting competitions. Just like the bench press and the squat, the deadlift is an exercise that can be done using much more weight than can be used on other exercises and is a great determiner of overall strength.

What bodyparts will benefit from deadlifting?

When deadlifting correctly, you will work more muscles simultaneously than any other movement, including the squat. Although there are various variations to the deadlift, the traditional lift will primarily target your back, hamstrings, and other secondary synergists.  You will receive the mass benefits all over your body. The deadlift is also an exercise that cannot be drastically improved by wearing suits and other weight lifting equipment.

Getting to the point. How do I deadlift?

Most people will start out incorrectly deadlifting. To deadlift correctly, bend down by slightly bending your knees and slightly bending your back. The trick is to slant your back, but to keep it flat. A good way to keep this in check is to remember to keep your chest up and arch your back similarly to a powerlifting bench style. Keep your knees around shoulder width apart and place your arms right outside your knees. Most people will use an alternating grip, but some use “double overhooks” (both palms facing down). Although lifting straps cannot be used at a powerlifting competition, they may benefit those who do not have enough grip strength to hold on to the weight. A belt, however, is both acceptable in powerlifting competitions and is generally a safe piece of equipment to have to prevent injury to the back and to help enforce proper technique.

As you decide which grip you would like to use, simultaneously lift the weight up by locking out your legs and generally “standing up” with the weight. Again, avoid curving of the back. To view a detailed verbal instruction as well as a performance of the correct way to perform the traditional deadlift, check out the video below:

Deadlifting can be incorporated into real world applications such as many sports. I once had a high school football coach that told me the deadlift was a useless exercise. I guess certifications are easier and easier to get these days! The deadlift will benefit absolute strength required in almost every sport. By learning and utilizing correct deadlifting technique, you can use the similarities when needing to move heavy pieces of furniture or when you need to lift a box.

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