Weightlifting Techniques -
The
Deadlift
In weightlifting it is imperative you know the proper techniques to
achieve the desired benefit of a given weight lift exercise.
Lifting incorrectly not only can work the wrong muscles but also may
cause severe muscle strain or other, more dangerous, injuries. Despite
the popular motivational expression "no pain - no gain". Weight lifting
when done correctly should not hurt, if you are experiencing physical
pain during or after a weight lifting workout, chances are you are
using the wrong amount of weight or incorrect technique.
The Deadlift is a popular weight lifting exercise in
competition and for professional and personal training. It is the
classic weightlifting technique where one grasps a barbell that is on
the floor from a squatting position and stands up bringing the barbell
to just past the knees. It is the ultimate "test of strength" and is
the key movement in competitive powerlifting. While you start from a
"squatted" position A Deadlift is unlike a Squat or most other weight
lift techniques for that matter, because as its name implies you are
lifting a "dead weight". In other words a weight that is not already in
motion or other wise already off the ground. It is for this reason that
it really puts the muscles to the test, and can also be quite risky if
done wrong. The Deadlift works just about every muscle group of the
lower body including the abs, the lower back and the back. Other muscle
groups involved include the hips, thighs, hamstrings, calves and
glutes. To some degree the Deadlift also works the trapeziums (upper
back and holders) and the forearms.
Proper Lift
To Deadlift, grab the bar with a comfortable grip; legs should be
shoulder length apart. Lower body into a squatting position with hips
parallel to the floor, back straight, eyes looking forward. Tighten
your stomach muscles, and raise yourself and the bar "pushing" with
your leg muscles and extending your hips, you are not lifting the
weight with your arms or your back. The bar should come to a position
above your knees and in front of the hips. Do not round you shoulders.
Return the bar slowly to the ground and repeat. The biggest mistake
people make in a Deadlift that can cause serious injury is trying to
lift with the arms, back, or other muscles of the upper body. While
some of these groups will be worked in a Deadlift, the Deadlift is not
an upper body weightlifting exercise. To avoid this it is helpful for
the lifter to envision trying to push your legs and hips through the
floor rather then pulling up on the bar with your arms and back.
Risk
The serious risk to improper lifting in a dead lift is back injury. It
is imperative to keep the back straight during a dead lift. If you do
not this can put stress on the disks and lead to all manner of back
problems. A lifting belt could stabilize the lower back and is a good
idea if you already have a back condition, however some pros say that
lifting belts prevent you from strengthening the very areas that are in
need of help in people with back pain.
Variations
In the world of weight lifting, there are a few variations of the
Deadlift, such as the Romanian Deadlift, which is
not really a Deadlift at all since in this variation after initial
lift, you do not return the bar to the floor. It is designed to work
more of the thighs and hamstrings.
Record
The world record for the Deadlift is currently held by weight lifter
Andy Bolton, an English powerlifter from Leeds, who pulled 1003 pounds
(455 kg), the first ever Deadlift over 1000 pounds, but this may have
been broken by the time you read this.
