Exercise Tutorial: Barbell Deadlift
About the Barbell Deadlift
The Barbell Deadlift is an exercise that is always appreciated in the fitness world. It can be dated back to the 1700s however, the Barbell Deadlift’s origin cannot be placed in a particular year. Most people believe that deadlift itself came about from within the military, which is why it is still a fascinating exercise to watch and practice. The Barbell deadlift is known as an exercise that is challenging, yet easy to perform.
The Barbell Deadlift is essentially picking up a load from the ground and lowering it. While the action seems simple, many steps must be followed to perform the Barbell Deadlift safely and correctly. The deadlift is a compound movement, requiring action at multiple joints. This means that you are utilizing more than just the gluteal muscles or quadriceps alone.
Individuals who have never performed the Barbell Deadlift should seek the knowledge of an experienced and qualified trainer or exercise professional. Performing a deadlift incorrectly can have negative consequences, but when performed correctly it can add more explosive leg power and core strength, which will ultimately help in gaining lean muscle mass.
Before Performing a Barbell Deadlift
To perform any type of Barbell Deadlift, you need to understand what a deadlift is all about. A deadlift simply means lifting a weight that is on the ground. You should master the movement pattern of a deadlift before adding a load to the barbell to reduce the risk of injury.
How to Do a Barbell Deadlift
First, set your feet hip-width apart and keep the barbell close to the shin.
With a slight bend in the knees, push your butt back and pick-up the bar from the ground with whatever grip is most comfortable for you. I would suggest starting with an overhand grip (see ‘Barbell Deadlift Grip’ below).
Lift the bar with your chest raised and your spine straight. Drive the hips forwards and keep the bar close to the body.
Return the bar to the ground by pushing your butt back and keeping your spine in a neutral position.
Barbell Deadlift Breakdown: Leg Mechanics & Hip Mechanics
Full Movement
Ankle To Knee Movement
Knee to Hips Movement
Practice makes perfect! It can be helpful to use a dowel or a broomstick to practice the proper form before using a bar. Remember to keep it close to the body as you perform the movement. As you can see in the image above, breaking down the movement into parts and then performing the entire movement can help you master the Barbell Deadlift!
Barbell Deadlift Form
Anterior & Posterior View
1. Brace your core
2. Place feet shoulder-width apart
3. Place barbell touching shins
4. Hinge forward from the hips
5. Maintain neutral spine
6. Make sure the hips are below the shoulders
7. Inhale and grab the bar
8. Roll shoulders back
9. Engage the upper back
10. Make sure knees are caving out
11. Extend up
12. Exhale
With this breakdown, you can see that the Barbell Deadlift is not so difficult to do after all. Remember to always keep your spine straight as failure to do so can be the main source of injury during this exercise.
What Special Effect Does the Barbell Deadlift Give the Body?
People exercise for different reasons. One popular motivator is to stay in shape. When you increase your fitness, other beneficial reactions can also occur within the body. Some of the effects you can achieve from doing the Barbell Deadlift are highlighted below:
Increased Motor Recruitment
Performing the Barbell Deadlift can help increase motor neuron recruitment. Why is this of benefit to you? Motor neuron recruitment involves the number of motor units in the muscle that produce movement. When you exercise and repeatedly train, you recruit and activate additional motor units to help produce a greater muscle contraction than you previously could. This means that your muscle can perform a greater contractile force and is getting stronger!
Increased Body Mass
Including the Barbell Deadlift in your exercise program, as well as additional strength training can help to increase body mass over time. When you increase the amount of muscle compared to fat in the body, you will burn through more calories. This is because muscle cells use energy and fat cells store it. The more muscle in the body, the more energy it requires. Therefore, increasing your muscular body mass can also help to increase your metabolic rate!
Barbell Deadlift Alternative
There are several varieties of the Barbell Deadlift that you can try. Each type has its own style of lift and can have different benefits.
Stiff-Legged Barbell Deadlift
The Stiff-Legged Barbell Deadlift concentrates on building the muscles in the buttocks. This exercise is the same as the Barbell Deadlift described earlier in the article, except you keep your legs straight throughout the movement- there is no bend in the knees.
Barbell Romanian Deadlift
The Barbell Romanian Deadlift will work your hip flexors as you are taking your hips through full hip extension. Deadlift the bar as you normally would to get it off the ground. Keeping your shoulders down and back, and your knees slightly bent, begin to push your butt back as you lower the bar down to about mid-shin. Remember to keep the back straight. To return to the starting position, raise the bar back up by pushing through the hips and flexing the glutes to get the full hip extension. In this variation, the barbell does not touch the ground.
Barbell Sumo Deadlift
Hex Bar Deadlift Vs Barbell Deadlift
The Hex bar (also known as a trap bar) is a piece of equipment shaped like a hexagon that is used to lift weight. Often used to perform a deadlift, the hex bar allows for more of the work to be done with your legs, and places less stress on the back compared to the Barbell Deadlift which places more emphasis on the back. As well, the Hex bar allows for a more neutral position of the forearms. This reduces the risk of injury to biceps and arm compared to the pronated grip that occurs during a Barbell Deadlift.
Who Can Do a Barbell Deadlift
The Barbell Deadlift is not recommended for children, pregnant women, or anyone with a physical limitation due to safety. You should always consult your doctor before performing any exercise program especially if you have a pre-existing condition. The Barbell Deadlift is a great exercise for both genders and anyone looking to stabilize the body and increase strength in the lower legs and back.
The Importance of Bracing While Performing a Barbell Deadlift
It is important to brace yourself when performing the Barbell Deadlift. Bracing takes place during the lift and involves engaging the core, keeping your back straight, and proper breathing as you perform the movement. This will help you maintain the proper form through your lift and avoid injury.
Barbell Deadlift Grip
Pronated Grip (Less Grip, More Torque)
Pronated Grip (or overhand grip) : Develops grip strength and allows you to engage your upper back.
Mixed Grip (More Grip, Less Torque)
Mixed Grip causes less fatigue on the forearms. One hand is internally rotated, and the other is externally rotated. Improves grip on the bar by stopping the rotation of the barbell. However, this style of grip can cause upper body rotation.
I would start with a pronated grip. Once grip strength starts fatiguing, I would switch to a mixed grip. The more you use the pronated grip the stronger your forearms will become and the less need for a mixed grip.
Hook Grip
The hook grip is a type of overhand grip where the thumb is wrapped around the bar and typically covered by the index and middle finger as opposed to the pronated grip where the thumb is outside of your fingers. The hook grip can allow for more stability and control and is a popular grip style among people who perform the Barbell Deadlift.
Barbell Deadlift Muscles Worked
Abdominals
Quadriceps
Common Mistakes and Fixes While Executing the Barbell Deadlift
Bending of the Spine Vs Neutral Spine
The spine is at its best when it is in a neutral position. If it's bent or rounded, it will not be as powerful or stable and the potential for injury will increase.
Knees Caving In Vs Knees Caving Out
When the knees turn inwards, this is known as valgus stress. Valgus stress places excessive strain on the medial compartment of the knee, which can increase the risk of injury. As well, valgus stress creates less torque along the femur causing other muscles to compensate, such as the quadratus lumborum and erector spinae. This can lead to injuries and imbalances in the hips and lower back.
Driving your knees outwards is imperative to completing the Barbell Deadlift properly. You want to create torque along the femur and into the hips to engage the right muscles (glutes, quads and hamstrings). Overall, driving the knees outwards ensures that the muscles move appropriately along their respective anatomical lines to avoid injury in the knees, hips and spine.
Disengaged Back Vs Engaged Back
The engagement of the shoulders, especially the rear deltoids, rhomboids, and latissimus dorsi, is important in maintaining a neutral spine. The arms must be pulled back and pinching the side of the body. This creates torque along the humerus and into the shoulder compartment, which helps to maintain form in the thoracic spine.
Barbell Away from the Shins Vs Barbell Close to the Shins
One of the most important parts of the Barbell Deadlift is to make sure that the bar is close to the body. Having the bar far from the body increases the shear force on the back, ultimately resulting in potential strain and injury. Keep the bar right under the shoulders to allow for proper mechanics, and to maximize the potential of the lift.
Barbell Deadlift Benefits
Core Stability
Core Strength
Targets all major muscle groups
Increase overall strength
Foundational movement
Increase cardio output
Increase grip strength
Everyday activities get easier
Revised by Stephanie Zaban
