iPedia Free Information Center

Information about Deadlift



The Deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.

Overview

The deadlift is a compound movement that works all of the major and most of the minor muscles in the abdomen and lower body, with emphasis on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, and gluteus maximus. The remaining muscles are involved in stability control. It is, in a sense, the purest single event test of strength because it is one of the few lifts of dead weight (weight lying on the ground). In most other lifts the weight changes direction or starts in the air and several other athletic skills such as balance, coordination are emphasized. For example, both Olympic weightlifting events require a great deal of athletic skill in addition to strength. In addition, it is commonly believed to be the oldest test of strength dating back to cultures who competed at lifting the heaviest stones.

World Records

The IPF (International Powerlifting Federation) the current world record is 408 Kg. The all time record is held by Andy Bolton (UK) using a single ply deadlift suit and no straps, with a lift of 455.0 Kg (1003.27 Lbs). Deadlift suits are the least supportive item of powerlifting equipment, even less so when the lifter uses a regular grip outside of the legs, that is why this lift is accepted as being the greatest test of strength.

The Raw World record is unknown.

Note: As for all powerlifting federations, records have a large range, as different federations / organisations have different rules on what is worn, and the lift performance.

Muscles involved

Variations

The Romanian deadlift is commonly used by Olympic Weightlifters. This variation puts more emphasis on the hamstrings & glutes. To perform them, unlock the knees & let the weight descend until knee level by bending from the hips.

The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking a sumo stance, hence the name. This variation changes the emphasis of the lift to the legs instead of the back. The sumo deadlift is purported to be easier for those with large waists, and if done incorrectly, is capable of placing excessive stress on the hips and hamstrings, as well as the connective tissues of the pelvic bone and by extension, the lower back.

Deadlifts can be performed using dumbells or barbells, with one hand or two hands & with one leg or two legs. Variations are only limited by the athlete's imagination. Other variations are the Side deadlift or Suitcase deadlift, Deadlift from a box, Rack Pulls, Deadlift lockouts, and "Kuck Pulls"

The archaic "dead weight lift", or "dead weight lift with lifting bar" involved a T-bar with weight loaded on it while the lifter stood on sturdy chairs or other such platforms. An unbelievable amount of weight could be lifted in this manner due to its short range of motion; the main limitations are in the grip. This lift is similar to the modern day rack pulls, where a heavy amount of weight is lifted deadlift style a short distance in a power cage or squat rack.

There are two grips to use. Both overhand and a mixed overhand-underhand (sometimes called "offset," "staggered," "alternating", or "mixed") grip. Considering forearm strength, overhand grip still suffer from the bar potentially rolling about, which the mixed grip is capable of neutralizing, through the physics of reverse torsion. The mixed grip also allows more weight to be used for this reason.

In order to prevent the bar from rolling out of the hands, some lifters have been known to use an Olympic lifting technique known as the "hook" grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to "hook" onto them with the fingers. The hook grip can make it easier to hold heavier weights using less grip strength, and keeps both shoulders and elbows in a symmetrical position. While it theoretically takes much of the stress off of the joints which might be created by the twisting of a mixed grip it has the disadvantage of being extremely uncomfortable for the thumbs, something which those who advocate it says will pass once a lifter becomes accustomed to it. Another, but rarely used method is a combination of the mixed overhand-underhand grip and the hook grip, preferred by people who lift heavier weights than their grip can handle, but who don't want to rely on lifting straps or other supportive gear.

The trapbar deadlift is a variation of the deadlift using a special U-shaped bar (a trapbar). This allows more clearance for the knees to pass "through" the bar.

Dangers

Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially the heavier the weight one lifts. Failure to keep the back straight during the movement causes undue stress to the spinal discs, by pinching the front and leaving a gap at the back, forcing the internal fluids to compress towards the back, and potentially causing at least one herniated disc. This is especially true of the lumbar region of the spine, which is designed to bear the bulk of the compressive forces on the upper body.

In addition, the compression can squeeze the spinal roots of the spinal cord, causing nerve-conditions like lumbago or sciatica.

A good method to avoid lower back injuries is to keep the abs braced using the Valsalva maneuver. This will build anterior support for the spine.

Some weightlifters use special belts to keep their lower back stabilized. Whether or not these belts actually prevent injuries is debated. Furthermore, one school of thought suggests that the use of belts should be minimized, as it does not allow for the development of one's stabiliser muscles, thereby increasing the potential of serious injury.

Using an underhand grip is potentially hazardous on heavy deadlifts as a supinated grip shortens the biceps muscle and increases the load on it, possibly leading to a rupture of the muscle or connecting tendons. The risk is most notable in individuals without full flexibility in the elbow joint.

References

  • Mark Rippetoe with Lon Kilgore, Starting Strength, The Aasgaard Company Publishers, 2005, ISBN 0-9768-0540-5
  • Frédéric Delavier, Strength Training Anatomy, Human Kinetics, 2001, ISBN 0-7360-4185-0

External links

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric
..... Click the link for more information.
Physical exercise is manual activity that develops or maintains physical fitness and overall health. It is often practiced to strengthen muscles and the cardiovascular system, and to hone athletic skills.
..... Click the link for more information.
barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. It consists of a steel bar that is 5 to 7 feet (approx. 2 metres) long. The central portion varies in diameter, but is close to one inch (2.
..... Click the link for more information.
The trapbar deadlift is a weight training exercise using a specialty bar known as a trapbar. As the name suggests, it is derived from the deadlift.

To perform the trapbar deadlift (TBDL), one loads the bar, steps inside the hollow portion of the bar, bends down, grasps the
..... Click the link for more information.
The trap bar is an implement used in weight training. It is an assemblage of bars welded into a shape which lies flat in a plane, comprised of:
  1. A barstock welded into a circular, square, trapezoidal, or hexagonal shape, sized to allow a human to stand in the middle

..... Click the link for more information.
Powerlifting is a strength sport, consisting of three events: the squat, the bench press, and the deadlift.

Competition Format

A powerlifting competition takes place as follows:[1]
Each competitor is allowed three attempts on each lift.

..... Click the link for more information.
The Erector spinæ (or Sacrospinalis in older texts), a bundle of muscles and tendons, and its prolongations in the thoracic and cervical regions, lie in the groove on the side of the vertebral column.
..... Click the link for more information.
human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders. It is the surface opposite to the chest, its height being defined by the vertebral column (commonly referred to as the spine or
..... Click the link for more information.
human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders. It is the surface opposite to the chest, its height being defined by the vertebral column (commonly referred to as the spine or
..... Click the link for more information.
"Quads" redirects here. For other uses see Quad
The quadriceps femoris (quadriceps, quadriceps extensor, guads or quads) includes the four prevailing muscles on the front of the thigh.
..... Click the link for more information.
In human anatomy, a hamstring refers to one of the tendons that makes up the borders of the space behind the knee. In modern anatomical contexts, however, they usually refer to the tendons of the semitendinosus, the semimembranosus, and the biceps femoris.
..... Click the link for more information.
The gluteus maximus is the largest and most superficial of the three gluteal muscles. It makes up a large portion of the shape and appearance of the buttocks.

It is a broad and thick fleshy mass of a quadrilateral shape, and forms the prominence of the nates.
..... Click the link for more information.
Weightlifting is a sport in which competitors attempt to lift heavy weights mounted on steel bars called barbells, the execution of which is a combination of power, flexibility, concentration, skill, will power, disipline (very important) athleticness, fitness, technique, and
..... Click the link for more information.
Torso is an anatomical term for the central part of the many animal bodies (including that of the human) from which extend the neck and limbs. It is sometimes referred to as the trunk. The torso includes the thorax and abdomen.
..... Click the link for more information.
human abdomen (from the Latin word meaning "belly") is the part of the body between the pelvis and the thorax. Anatomically, the abdomen stretches from the thorax at the thoracic diaphragm to the pelvis at the pelvic brim.
..... Click the link for more information.
The rectus abdominis muscle (commonly known as "abs") is a paired muscle running vertically on each side of the anterior wall of the human abdomen (and in some other animals).
..... Click the link for more information.
Aponeuroses (απο, "away" or "of", and νευρον, "sinew") are membranes separating muscles from each other. They have a shiny, whitish-silvery color, and are histologically similar to tendons, but are very sparingly supplied with blood
..... Click the link for more information.
The external oblique muscle (of the abdomen) (also external abdominal oblique muscle) is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen.
..... Click the link for more information.
The iliocostalis is the muscle immediately lateral to the longissimus that is the nearest to the furrow that separates the epaxial muscles from the hypaxial. It lies very deep to the fleshy portion of the serratus ventralis (serratus anterior).
..... Click the link for more information.
The Intertransversarii are small muscles placed between the transverse processes of the vertebræ.

Divisions

Cervical

In the cervical region they are best developed, consisting of rounded muscular and tendinous fasciculi, and are placed in pairs, passing between
..... Click the link for more information.
The latissimus dorsi (plural: latissimi dorsi) is the large, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the spinotrapezius on its median dorsal region.
..... Click the link for more information.
The levator scapulae is situated at the back and side of the neck.

Origin and insertion

It arises by tendinous slips from the transverse processes of the atlas and axis and from the posterior tubercles of the transverse processes of the third and fourth cervical vertebrae.
..... Click the link for more information.
The longissimus is the muscle lateral to the semispinalis. It is the longest subdivision of the sacrospinalis that extends forward into the transverse processes of the posterior cervical vertebrae.
..... Click the link for more information.
The Quadratus lumborum is irregularly quadrilateral in shape, and broader below than above.

Origin and insertion

It arises by aponeurotic fibers from the iliolumbar ligament and the adjacent portion of the iliac crest for about 5 cm.
..... Click the link for more information.
The rhomboid major is a muscle on the back that connects the scapula with the vertebrae of the spinal column.

Structure

The rhomboid major arises from the spinous processes of the thoracic vertebrae T2 to T5 as well as the supraspinous ligament.
..... Click the link for more information.
The Serratus posterior superior is a thin, quadrilateral muscle, situated at the upper and back part of the thorax.

It arises by a thin and broad aponeurosis from the lower part of the ligamentum nuchae, from the spinous processes of the seventh cervical and upper two or
..... Click the link for more information.
The Serratus posterior inferior muscle is a muscle of the human body. The muscle lies at the junction of the thoracic and lumbar regions. It arises from the vertebrae T11 through L3 and runs superolaterally to attach to the lower border of the 9th through 12th ribs.
..... Click the link for more information.
The splenius cervicis (splenius colli) arises by a narrow tendinous band from the spinous processes of the third to the sixth thoracic vertebrae; it is inserted, by tendinous fasciculi, into the posterior tubercles of the transverse processes of the upper two or three
..... Click the link for more information.
Teres major is a muscle of the upper limb and one of six scapulohumeral muscles. It is a thick but somewhat flattened muscle.

Origin and insertion

It arises from the oval area on the dorsal surface of the inferior angle of the scapula, and from the fibrous septa
..... Click the link for more information.
This article or section may be confusing or unclear for some readers.
Please [improve the article] or discuss this issue on the talk page. This article has been tagged since December 2006.
..... Click the link for more information.


This article is copied from an article on Wikipedia.org - the free encyclopedia created and edited by online user community. The text was not checked or edited by anyone on our staff. Although the vast majority of the wikipedia encyclopedia articles provide accurate and timely information please do not assume the accuracy of any particular article. This article is distributed under the terms of GNU Free Documentation License.
Herod_Archelaus


page counter