The Deadlift: A Comprehensive Guide

The Deadlift: A Comprehensive Guide

The deadlift is a fundamental strength exercise with significant real-life applications in bending and lifting. Often considered the original strength move, its simplicity and effectiveness have made it a staple in strength training. 

Let’s delve into its variations, benefits, and how coaches can select the best options for their clients. 

The History of the Deadlift 

The deadlift, named for lifting “dead” weight from the floor, was popularized by German circus performer Hermann Goerner between 1910-1930. Known as the “father of the deadlift,” Goerner showcased remarkable feats of strength, cementing the deadlift’s place in strength training. 

The Original Deadlift 

The traditional deadlift involves lifting a weight from the floor, demanding significant leg and back strength. This move requires good range of motion (ROM) as the lifter must flex at the knees and hips, similar to a squat but with a greater forward lean. 

Benefits:

• Strengthens posterior muscles 
• Enhances tissue tolerance to heavy loads 
• Utilises the thoracolumbar fascia for increased torso strength, contributing an additional 30% strength to the torso (Gracovetsky, 1988) 

Variations of the Deadlift

Romanian Deadlift (RDL) 

The RDL starts at the top of the movement, with the bar lifted from a rack. The lifter lowers the bar to the mid/lower shin and then lifts it again, requiring less knee ROM. 

Benefits: 

• Easier on the knees 
• Ideal for new lifters 
• Allows for controlled ROM 
• Focuses on hip extensors with reduced knee stress 

Stiff Leg Deadlift

Starting similarly to an RDL, this variation involves lowering the bar while keeping the knees straight, emphasizing hip ROM and targeting the glutes and hamstrings. 

Benefits: 

• Greater hip ROM 
• Focuses on glute and hamstring strength 
• Useful for those with tight sciatic nerves 

Sumo Deadlift

With a wider foot position and a narrow hand grip, the sumo deadlift is often used in powerlifting. It requires less hip ROM, making it easier on the back. 

Benefits: 

• Easier on the back 
• Suitable for individuals with specific quad or hip requirements 

Single Leg RDL (Crane)

This variation, performed on one leg, requires a lighter load and enhances balance and stability. 

Benefits: 

• Improves stability and balance 
• Ideal for targeting asymmetrical strength 
• Useful for neuromuscular feedback 

Why Include Deadlifts in Your Training?

The deadlift and its variations are excellent for developing hip, knee, and spine extensor strength. Incorporating different versions can keep training interesting and beneficial for clients. It’s crucial to choose the right variation based on specific goals and capabilities. 

Key Takeaway 

There’s no wrong movement – only movements that a client may not yet have the capacity for. Using this guide can help you make more informed programming choices for incorporating this powerful strength exercise. 

References 

• BarBend. (2021). The History of the Deadlift: How Did This Lift Become So Popular? Retrieved from BarBend 
• Gracovetsky, S. (1988). The Spinal Engine. Vienna: Springer Vienna. 
• Norris, C. (1995). Spinal Stabilisation. Physiotherapy, 81(2), 61-64. 
• Ross, J., & Ross, J. (2021). Water, Fascia Health, and Concussions. Retrieved from Trainoutpain 
• Willard, F., Vleeming, A., Schuenke, M., Danneels, L., & Schleip, R. (2012). The thoracolumbar fascia: anatomy, function, and clinical considerations. Journal of Anatomy, 221(6), 507-536.