Sports Institue Northern Ireland

DEADLIFT	BY PETER SMYTH
The deadlift is a lower body multi joint exercise that involves all of the major muscle groups in the body. The prime movers are Gluteus maximus, erector spinae, hamstrings (semimembranosus, semitendiosus, biceps femoris), quadriceps (vastus lateralis, vastus intermedius, vastus medialis, rectus femoris), latissimus dorsi, trapezius, rhomboids, deltoids, and finger flexors. Its main role is to develop leg, hip and back strength that is key in all sports. It is important to ensure correct technique in the deadlift before progressing onto explosive exercises such as the clean and snatch that involve similar starting positions. ANALYZING THE DEADLIFT The deadlift can be broken down into 3 phases. 1. Starting Position 2. Ascent (Lifting the barbell) 3. Descent (Lowering the barbell)
1. Starting Position Address the bar so that stance is shoulder width apart with the toes pointing slightly outwards. The shins should be almost touching the bar and you should be able to see one or two lace holes in your shoes. Move your shins forward, keeping the back in its natural curve then bringing the hips back and down, the knees will bend and the lifter will be able to take a firm grip of the bar with straight arms. The recommended grip is a hook grip where the thumb raps under the bar and the fingers close over the top of the thumb in a secure fashion. This may feel sore initially on the thumbnail when the lifter is first trying it but in the long run when the load starts to increase the grip is stronger and less likely to fail. Other grips are outlined below. The back should be in its natural curve with the shoulders over or slightly in front of the barbell and the lifter should look straight ahead with the chest up. Balance should be evenly spread across both feet with the weight in the middle of the feet.
2. Ascent (lifting the bar) Keeping the back in its natural curve and arms straight, start by pushing against the ground to overcome the weight of the bar. As the load starts to rise keep looking straight ahead and the back remains in the same angle. The shoulders should remain over or slightly in front of the barbell and hips should rise at the same pace as the shoulders. The barbell remains close to the body and should brush past the legs. When the bar reaches the knees the weight should shift near the balls of the feet but still keeping the heels on the floor. Continue until standing up straight with the barbell touching the top of the thighs. Breathing should remain controlled and if the load is heavy it may be necessary to hold the breath at the start of the movement to increase intra-abdominal pressure.
3. Descent (lowering the bar) From the mid position slowly lower the bar under control again keeping the back straight, head looking forward and shoulders over the bar. The hips and knees should flex as the bar remains close to the body until it is returned to the ground. Balance should remain over the middle of the feet.
COMMON MISTAKES The starting position for the deadlift is important to ensure that the lift is performed correctly each time. Novices typically have difficulty with performing the same starting position each time that leads to poor technique. When first teaching an athlete allowing them to reset starting position each time is a good way to reinforce good habits. To lift efficiently the athlete should start the movement by keeping the keeping the back angle the same so that the knees and hip rise at the same pace. A common fault among novices is starting the lift by rising up with the hip first, this increases stress about the lower back and the stronger leg muscles are not used effectively. Too overcome the problem reduce the load and slow done the speed of the movement. Another common fault is balancing with too much weight on the heels, this can be over come by ensuring the shoulders remain over the bar and the correct starting position is taught from the first session. Finally and most importantly the key to lifting correctly is to maintain the neutral spine throughout the movement. If the back changes shape significantly stop and seek help from an experienced coach. Excessive pressure is applied to the vertebrae in the spine when the back flexes forward at the top or bottom spine. View the video>> (FILE SIZE 1.8MB - PLEASE ALLOW TIME TO DOWNLOAD)