The Deadlift

Lamar Brown

Adult Trainers

Introduction1. What is a “deadlift”?

A biomechanically efficient method of lifting heavy objects off the floor.

2. Why should everyone learn how to deadlift? EVERYONE picks things up off the floor…

3. The deadlift utilizes Hip Extension from a Half Squat position…

Hip Extension

Hip extension is used in functional movements such as walking, jogging, sprinting, jumping, standing up, stepping up stairs, lunging, lifting objects up off the floor, etc.

Joint Actions and Prime Movers1. Hip Extension:

Prime Mover: Gluteus Maximums

Synergist Muscles: Hamstrings Adductor Magnus

2. Knee Extension:Prime Movers: Quadriceps

muscles

Glute

Max

HamstringQuadriceps

Joint Actions & Prime Movers continued..Back & Trunk Isometric

ContractionPrime Movers:

Erector Spinae Group, Latisimus Dorsi, Trapezius, Rhomboid Major, Obliques, & Abdominals

Humerus Extension (Keeping the bar close to the body)

Prime Movers: Posterior Deltoid & Triceps

Executing the Deadlift1. Stand with shins 1-1.5” away from bar, feet 8-

12” apart2. Grab the bar just outside the shins with

Overhand Grip3. Bend your knees until they touch the bar (The

bar does NOT move!)4. Bring your shins to the bar

Executing the Deadlift continued…5. Chest up & eyes looking at ground 12-15 feet away (cueing Neutral Spine!)6. Arms Straight7. Take a big breath, shift weight to heels, & Pull the bar upward8. Then Lower to the ground

Breaking Down the PullTake a deep breath Get your weight back off your toesBegin dragging the bar up your legs (keep in

contact)Back angle shouldn’t change for the first few

inches off the groundKnee and Hip then extend simultaneously

At top just lift your chest

Deadlift Pull video

Deadlift Checklist1. Bar Over The Foot2. Shins to the bar3. Chest Up4. Arms Straight5. Back Tight6. Keep the Bar Close (In contact w/body at

all times)

Pick it Up! Put It Down!!!!!!

Gripping the BarDouble Overhand GripAlternating GripHook GripAre Straps Ok?

YES!!!

EquipmentShoesStraps(optional)

BarbellBelts (optional)

Pants/Long Socks(to decrease irritation of bar rubbing shins)

Deadlift Variations1. Kettle bell Deadlift2. Romanian Deadlift (RDL)3. Elevated Deadlift (on box)4. Conventional Deadlift5.Trapbar Deadlift6. Sumo Deadlift

Kettle bell

RDL

Elevated

Conventional

Trapbar

Sumo

Click arrows to jump to specific slides

Kettle bell Deadlift

Great For Beginners!Purpose: Teach the basic motor pattern,

including a neutral spine and the hip hinge motion.

Romanian Deadlift

Purpose: Teach Hip HingeFocuses on activating hipsCoaching Cues: Knees behind shoelaces, chest

up, No slack

Elevated Deadlift

Purpose: Teach the lift to those with limited mobility/Range of motion

Great for beginners to perfect from

Conventional Deadlift

• The most popular form• Your Feet should be shoulder with apart• Keep the bar in contact with your body!

Sumo Deadlift

• Stance is much wider• Less stress on your lower back• More activation of your legs• Shorter distance for the bar to travel

Trap Bar Deadlifts

• Uses the trapbar• Totally activates the lower body• Less focus on your lower back• Strengthens hip extension• Similar to a back squat

Pick it up and Put it Down!Deadlifts are a great total body exerciseDeadlifts can improve posture and stabilityHelp you build strength and powerThey are Not just for athletesBuilds functional strength and strengthens

hip extension!

Lift Safe and Be Strong!