Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Training » Body Mechanics

Body Mechanics: The Deadlift

Written by Justin Robertson

Last Updated on20 September, 2012 | 12:00 AM EDT

Ask Question?

Hello, and welcome again to Body Mechanics. Our topic today is the deadlift. While many will argue the true importance of this lift in comparison to the squat, but it cannot be excluded as a primary lift. They must both have a place in your training regimen no matter what your goal may be.

The deadlift is a closed kinetic chain exercise, compound lift, and a multi-joint exercise that emphasizes the posterior kinetic chain. If you’re trying to grow stronger, become bigger, or lose weight then the deadlift is a one stop shop for all your training needs.

What sets this lift apart from others is the fact that we are moving a dead weight from the start, a concentric contraction is first followed by the eccentric. This means no stored elastic energy in the muscle is transferred in the initial movement of the lift, making it that much more difficult. It is also a prerequisite to the snatch and clean in terms of biomechanics. The Olympic lifts are about raw power, and if the basic fundamental of these lifts are the same as the deadlift, then we must learn to deadlift and do it well.

The deadlift recruits an extensive amount of muscles anteriorly and especially posteriorly. The anterior recruitment patterns are the abdominal musculature, and the quadriceps. Due to the manner in which the weight is lifted our forearms are also worked which in turn improves our grip strength.

From the posterior aspect we have the muscles of that make up the back which include the erector spinae, rhomboids, traps, rear deltoids, as well as the hamstrings, gluteal musculature, and calves. As we mentioned last week our body should be thought of as a singular unit in terms of functionality. All these muscles are at work in order to complete one lift.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

It is imperative that proper technique is practiced when performing a deadlift so lets cover the basics.

  • Grasp the bar in an alternated grip, arms extended fully but not forcefully
  • The bar should be grasped at a width just outside the legs
  • Feet approximately shoulder width apart
  • Knees should be slightly bent
  • Bar is located over the balls of your feet approximately an inch away from the shin(especially during the lift)
  • Hip back and up, back slightly arched, chest up, shoulders back with a neutral neck
  • The movement is initiated by extending at the hips, extending at the knees and pushing through the heels of your feet
  • You want to continue to lift the bar until it is approximately over the quads
  • That completes one repetition, reverse the movements and lower the weight in a slow and controlled motion back to the ground

The deadlift with all its glory does unfortunately have a dark side, as ill-advised technique and form are often used. Add the complex mechanics of the exercise and it is easy to see why some are afraid of practicing this lift. The mistakes of the few scare the masses from incorporating this lift into their routine.

I can assure you that when taught properly, and practiced just as carefully the risk is minimal. The fact that the weight is loaded to the front and we must fight gravity plus the weight with a rigid torso will improve posture, and in fact strengthen the erector spinae which will prevent future injuries.

The biggest mistake I most often see is the use of too much weight. This is a double whammy, especially with the deadlift because you’re rounding the shoulders and putting more strain on the lower back which puts you at risk of injury. Always practice proper technique and remember the goal is to get better with every rep, set and breath!

Happy Lifting!


If you have any questions or need further clarification about this article, please leave a comment below, and Justin will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Body Mechanics
Previous Post

Carnitine: Performance Enhancement

Next Post

Squats: Good or Bad?

Justin Robertson

Justin Robertson

Justin is a fitness enthusiast with a passion for old school workouts. He enjoys sharing his knowledge and experiences on various topics such as CrossFit, workouts, muscle-building, and HIIT workouts through his writing. With a focus on functional fitness and strength training, Justin aims to inspire and motivate others to achieve their fitness goals. When he's not working out or writing, he can be found exploring the great outdoors or spending time with his family.

Related

Forearm Pull Up Pain
Training

Forearm Pull-Up Pain – Causes, Treatment, and How to Avoid

Thoracic Outlet Syndrome Exercises
Training

The 9 Best Thoracic Outlet Syndrome Exercises

Squats Make You Shorter
OP-ED

Myth or Fact: Do Squats Make You Shorter? 

Body Mechanics

Body Mechanics: Find Your Passion

Body Mechanics

Body Mechanics: Static Postural And Movement Assessments

Body Mechanics

Body Mechanics: Planes of Movement

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Keone Pearson Looks Huge in Latest Physique Update 14 Weeks Before Title Defense at 2025 Mr. Olympia

Mr. Beast Challenges Brian Shaw To a Tug-of-War Against a Lion

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Jay Cutler Explains His Current Training Split at 51 Years Old

Spring Power Surge: 3 Overlooked Exercises to Add 10lbs to Your Bench Press by Summer

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.