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Deadlift and its variations

PETE GLADDEN
Pete’s World

Published: November 12, 2018

On occasion I highlight what I call “cornerstone” exercises––key exercises that belong in most all fitness programs. I’ll continue this trend today with a discussion of the deadlift, first explaining its significance, then detailing the correct protocol when performing it.

This exercise used to be associated with serious athletes, but we’ve come a long, long way since that narrow belief, because today the deadlift has become an exercise that’s utilized in virtually all population groups and nearly every segment of the sporting world.

That’s right, once considered an exercise that’s too complicated if not downright harmful, the deadlift has been shown to provide a host of benefits.

Of primary benefit is the fact that the deadlift is a multi-joint exercise that works more than just the posterior leg muscles. In actuality it works all the muscles that run along the entire backside of the body (collectively called the posterior chain), from the trapezius muscles at the base of the neck all the way down to the calf muscles at the top of the heels.

Heck, this exercise recruits more muscle groups than any other single exercise. And that is pretty big.

Other notable benefits derived from the deadlift include favorable changes in bone density, muscle mass, resting metabolic rate and lower back and leg strength.

And…the older you get, the more critical all these benefits become.

In the article, “Changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women,” The Journal of Strength and Conditioning Research 25(4): 1098-1103, 2011, researchers found that the long-term employment of the deadlift and squat helped to increase bone density in younger populations and helped to maintain those increases well into maturity.

This is just one of a host of peer-reviewed studies that’s provided very solid evidence in support of the deadlift’s significance within a fitness program.

So with that being said, let’s next take a look at how to perform the deadlift properly, then examine what are considered the three primary variations of the deadlift.

Since I’m certified as an NSCA-CPT, I’m going to use the NSCA’s deadlifting protocol verbatim.

Start Position

1. Grasp the bar with a pronated grip slightly wider than shoulder-width

2. Stand in an erect position with feet shoulder-width apart, toes pointed straight ahead, and knees slightly flexed

3. Arms should be fully extended with elbows pointed out, and the bar resting against the thighs

4. Keep chest high by pulling shoulder blades together

5. Engage the core to maintain a straight back

Procedure

1. Slowly push hips backward, let the bar slide down the thighs, and transfer weight onto the heels

2. Maintain a flat back and continue descent until the bar reaches the top of the knees

3. Extend hips forward (by pulling with hamstrings), contract gluteals, and transfer weight back to the center of the feet to return to an erect position

Now the deadlift is usually performed with a barbell, but a set of dumbbells or kettlebells can do the job just as well.

Okay, so there are three primary deadlift variations, with variation one being the normal stance deadlift described in the exercise protocol above.

Variation two is the sumo deadlift, aka the wide stance deadlift, mimicking the stance employed by sumo wrestlers. This variation forces the legs and hips to work more while the back works less, thereby increasing leverage - a plus for lifting heavier weight.

The sumo stance can also offer a better pulling approach when performing the deadlift. What’s more, there’s a higher degree of knee extension with this variation, meaning there’s increased quadriceps and gluteal development here.

The Romanian Deadlift, aka the RDL and the Stiff-Legged Deadlift, is the third variation, and essentially it’s an isolating exercise that targets the lower back and hamstrings. That’s why this variation is better suited for lighter weight/higher rep lifting.

And remember that posterior chain I talked about earlier? Well, the RDL is big time beneficial there, and those benefits include improvements in posture, lower back strength, explosive power, jumping, and uphill running capability.

Most important is the fact that the RDL can help to increase bone density, which is particularly crucial for older people who experience high rates of bone density loss.

Yes, the deadlift is definitely a cornerstone exercise, so whether you’re training for health and fitness, strength and power, or sport specificity, it’s an exercise well worth employing.


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