Master The Deadlift:

How to Perfect Your Deadlift, Limit Injury and Maximize Results

The Benefits of Deadlifting and Its Functional Value

The deadlift is one of the most powerful compound movements in strength training. It’s a key lift that engages multiple muscle groups, primarily targeting the posterior chain (hamstrings, glutes, lower back) but also facilitates core, grip, and upper body strength. Whether you’re an athlete or an active individual, the deadlift offers numerous benefits, from increased strength and muscle mass to enhanced posture and injury prevention.

Some may argue over the functionality of the deadlift. However, the ability to recruit multiple muscle groups at one time is needed in both life and sport. A strong posterior chain and the ability to hinge properly helps us maintain static and dynamic posture in order to limit stress on the lower back and spine.

Functional Benefits of Deadlifting

There are many functional benefits to deadlifting, including:

1. Full-body Strength Development: The deadlift targets multiple muscle groups (glutes, low back, grip strength, etc.), making it one of the most effective exercises for overall strength. The ability to recruit multiple muscle groups is needed for functional strength, speed, power and efficient movement.

2. Improved Posture: Poor static posture can result from a weak posterior chain. If performed correctly, the deadlift engages muscles like our gluteals, hamstrings and erector spinae. The ability to hinge properly helps us maintain dynamic posture, reducing excessive loads to the lumbar spine.

3. Increased Power and Athleticism: Deadlifting builds explosive power, which is essential for athletes in sports requiring quick, dynamic movements like sprinting, jumping, and changing direction.

4. Core Strength and Stability: A well-executed deadlift requires significant core engagement, helping to develop core strength and stability. This can lead to better balance and lower risk of injury in both sports and everyday activities.

Teaching Clients Proper Barbell Deadlift Form

In my opinion, some form of a deadlift should be a staple in everyone’s exercise program. That said, deadlifting can be brutal on your body if performed incorrectly. Many youth athletes and novice lifters beat up their bodies performing the deadlift incorrectly. They often focus too much on weight and not enough on how to perform the movement or what muscles should be working. This limits strength development, but also leads to pain and injury.

There are many opinions on how to perform a deadlift, as well as many variations of the deadlift that can be performed. Lets first discuss ideal form with a barbell deadlift as this is a traditional powerlifting move and one that many will recognize in a gym setting.

1. Setup:

• Stance: Feet should be about hip-width apart, with the barbell positioned over the midfoot.

• Grip: Hands slightly wider than shoulder-width with either a double overhand grip or a mixed grip (one palm facing forward, one facing back).

• Hinge at the hips: Begin the movement by pushing the hips back, maintain a slight bend in the knees, while keeping the spine neutral and shins vertical.

• Engage the lats: Pull the shoulders down and back, engaging the lats to create tension in the upper back, limit rounding of the shoulders to protect the spine.

2. Execution:

• Lift: Push through the heels, driving the hips forward as you stand tall, keeping the barbell close to your body. The movement should be smooth and controlled, without jerking the weight off the floor

• Descent: Reverse the movement by hinging at the hips again, lowering the bar in a controlled manner while maintaining tension in the posterior chain.

The steps above may seem easy to follow, but for many it’s not as simple as understanding correct form. It’s a matter of body awareness and motor control. I can’t tell you how many clients I’ve worked with where I teach them how to deadlift and as soon as they attempt the move they round their shoulders, lock out the knees and hyperextend the spine. Here are a couple ways I like to help create the proper feel for my clients and patients when teaching them the lift:

Foam Roller Slides: Take a foam roller and rest it between your hands/wrists and thighs. I like clients and patients to feel like their knees are “soft” or in a slight bend. The first move is feeling like your rear end is moving backwards as you slide the roller down the thighs. It creates the feel of hinging from the hips, vertical shins and keeping the arms close to your body. Focus on pulling up from the glutes/hamstrings and staying tall at the top without hyperextending.

Good Mornings: Take a PVC pipe, golf club or broom and place it behind your back so that it runs along the head, spine and buttock. Your goal is to keep the pole in contact these areas you bend forward from the waist. Again, keep the knees soft, stick and the rear end backwards and return back up without hyperextending. This exercise is a great way to create the feel of keeping the back/shoulders straight and bending from the waist.

Deadlifts with Band Assistance: I love resistance bands not just for strengthening, but also to help cue individuals on how to move. Anchor a thick resistance band behind you. Step through so it rests around your waist and then step out so you have mild tension on the band (you shouldn’t be fighting the band). I like using dumbbells so you can have them slide down along the shins. Keep the knees soft as you stick your rear end back and bend from the waist. You will feel the band pulling you backwards which helps facilitate the hips moving backwards and hinging from the hips. The key is to make sure you keep your knees slightly bent. As you return up, resist the band pulling you into hyperextension.

Deadlift Variations and Their Unique Benefits

The great thing about the deadlift is that it can be modified for everyone. Not everyone is interested in deadlifting a barbell and that is ok. There are many variations that can be utilized to help you tailor your training to individual needs and goals. Here are some key variations:

Banded Single Leg Romanian Deadlift (RDL) on Wall:

• Focus: This single leg RDL variation emphasizes isolating the hamstrings and glutes for those who have difficulties recruiting these muscle groups.

• Benefits: It is excellent for glute activation, developing a stronger hip hinge pattern and for those who struggle with balance.

Kickstand Deadlift:

• Focus: Similar to a Romanian deadlift, the kickstand deadlift is a modified unilateral movement. One leg is used for stability with only the toes touching the ground, placing the load predominantly on the working leg.

• Benefits: This variation improves hip stability and strengthens the glutes and hamstrings, while offering a slightly easier balance challenge than the single-leg RDL.

Single Leg Romanian Deadlift (RDL):

• Focus: The Single Leg Romanian Deadlift emphasizes hamstrings and glutes by limiting knee bend and maintaining constant tension throughout the posterior chain.

• Benefits: This variation also targets single leg balance and stability. It is excellent for building hamstring strength, improving hip mobility, and developing a stronger hip hinge pattern.

Trap Bar Deadlift:

• Focus: With the trap bar (hex bar), the lifter stands inside the barbell, shifting the center of mass. This allows for a more upright torso position, reducing strain on the lower back.

• Benefits: The trap bar deadlift is easier on the spine and can be more beginner-friendly. It’s a great option for those with lower back issues, while still building strength in the legs, hips, and grip.

Why Deadlifting Matters

Incorporating deadlifts into a training program helps clients build strength, improve functional movement, and reduce the risk of injury. Whether aiming for

overall fitness, better sports performance, or improved balance, deadlifting and its variations can provide a comprehensive strength foundation.

By teaching clients proper form and utilizing the appropriate deadlift variations for their individual needs, you can ensure they make the most of this fundamental movement in their training, as well as prevent injury.

Contact us today to get an evaluation on your deadlift and improve your deadlift strength!