Most lifters would agree that Deadlifts are one of the most effective exercises you can do. Whether you’re building foundational strength or using more moderate weight, you can hit a lot of muscles with this exercise. In this edition of Exercise Breakdown: Deadlifts, we’ll take a closer look at Deadlifts, how to do them correctly, and some popular variations. Plus, we’ll give you an example Rich-style routine, and we’ll suggest some great 5% Nutrition supplements. 

What Are Deadlifts?

A Deadlift is a compound exercise that involves lifting a weight from the ground to thigh level, primarily using your hip and leg muscles, but also engaging many of the muscles in the body.⁽¹⁾

Muscles Worked

The muscles worked by Deadlifts include the following.⁽²⁾ 

• Lower Back - The erector spinae, the muscles that give you that phenomenal  “Christmas Tree” lower back.
• Rhomboids 
• Lats
• Traps
• Glutes
• Quadriceps
• Inner Thigh
• Hamstrings
• Calves - Both the soleus and gastrocnemius
• Abs
• Biceps, triceps, and forearms.

How To Perform Deadlifts 

Here’s how to do Deadlifts. (1)

Step # 1: The Setup

1. Stand with the middle of your feet under the bar. Don’t let your shins touch the bar. Your heels should be shoulder-width apart.
2. Squat down and grip the bar using a shoulder-width grip. Your whole body should be tight. 
3. You can use an overhand grip, or a mixed grip (one overhand and one underhand). 
4. Keep your back straight, and your chest high. Stay tight, and flex your lats. Do not change your position. The bar still stays over the middle of your feet, and your shins are now lightly against the bar. 

Step # 2: The Pull

1. Take a big breath, exhale, and pull the bar up. The bar should lightly touch your legs as you pull. Don’t shrug or lean back at the top. Lock your knees, hold, and tense for a second or two.

Step # 3: The Return

1. Return the bar to the starting position by unlocking your hips and knees first. Then slowly lower the bar, keeping your form tight. 
2. This is a bodybuilding deadlift, so the negative phase offers a lot of benefits. Therefore, take 3-4 seconds to lower the bar to the floor.
3. Recheck your form and repeat.

Add It To Your Routine

Here’s an example Rich Piana-style back routine using Deadlifts:

Deadlifts - 5 sets - 25, 20, 15, 12, 10 reps

Bent Rows - 5 sets - 25, 20, 15, 12, 10 reps

Lat Pulldowns - 5 sets - 25, 20, 15, 12, 10 reps 

Seated Cable Rows - 5 sets - 12-16 reps each set

Performance Tips For Deadlifts

As noted, perform your reps in a slow and controlled manner, do not just pull the bar up and drop it. Don’t rob yourself of the eccentric contraction benefits, even if you’re training for strength. Use a rep tempo of 2 seconds up, pause and squeeze, and 4 seconds down. 

Deadlift Variations

There are several Deadlift variations including:

Sumo Style Deadlifts

This style uses a sumo stance. Your lower back is not as involved but your quads work harder. 

Trap Bar Deadlifts

The Trap Bar reduces the involvement of the lower back and puts more emphasis on the quads. This variation might work well for anyone with lower back problems. 

Romanian Deadlifts

This is a great way to stretch your hamstrings if you keep your legs straight.

Top Deadlifts

This is for lifters with lower back or knee problems who can’t pull a heavy weight from the floor. 

You can also use a Smith machine, plate-loaded machine, dumbbells, kettlebells, or a resistance band. 

Don’t Forget 5% Nutrition!

If your Back Day begins with Deadlifts, you’ll want a powerful pre-workout. We have the answer -  Kill It RTD. This explosive Pre provides 400mg of caffeine and a huge 10g of glycerin (glycerol). You can take it further by adding Core Creatine, Core L-Glutamine 5000, and Core L-Citrulline 3000. This combination will promote training energy, cell volume, nitric oxide pumps, and help prevent muscle protein breakdown. 

For a great intra-workout mix up 1-2 servings of All Day You May. Freeze it for 20-30 minutes like Rich did, and enjoy! Once your workout is over, have a Real Carbs + Protein shake. For even better results, add Bigger By The Day.

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References:

1. https://www.physio-pedia.com/Deadlift_Exercise#:
2. Delavier, Frederic, 2010, Strength Training Anatomy, Human Kinetics, p. 104-105