Deadlift

The Deadlift is a weight lifting exercise where one lifts a loaded barbell off the ground from a stabilized bent-over position. The deadlift is an excellent compound movement that works virtually every muscle, with emphasis on the quadriceps, hamstrings, gluteus maximus, and most muscles in the back. The remaining muscles are involved in stability control. The areas that most benefit from this are the hips, thighs, buttocks, lower back, and to some extent, the trapezius, latissimus dorsi and forearms.

Deadlift start position
Start Position		 Deadlift mid position
Mid Position		 Deadlift end position
End Position

The Deadlift execution checklist

  • Place a barbell in front of you on the ground
  • Place your feet flat on floor with the bar touching your shins
  • Grab the dumbbell with a little wider than shoulder width grip
  • Hands placed outside legs
  • Reverse grip, thumbs around bar
  • Arms straight, elbows slightly touching legs
  • Take a deep breath at the start of the movement
  • Head up, chest up and out
  • Looking straight ahead or slightly up
  • Back straight, shoulders back
  • Hips low, below shoulders
  • Thighs parallel to floor
  • Exhale as you complete the movement
  • Bar lifted slowly
  • Pulling is done by extending legs and hips - push feet into the floor
  • Arms remain straight
  • Back remains straight
  • Bar kept close to body
  • Even pull to top
  • Momentary stop at top
  • Hold your breath as you lower the bar
  • Lower weight slowly by pushing the hips back
  • Bar placed on floor
Supplements, vitamins and minerals

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Complete Olympic Lifting

Complete Olympic Lifting DVD

Do your athletes rely on speed and power to be successful at their sport? If they do then let`s be honest, weight training is extremely important for your athletes to be able to generate maximal force.

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Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
  • Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
  • Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
  • Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
  • Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
  • Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2

Keywords: weight, deadlift, lifting, muscle, training, exercise, strength, olympic, sport, quadriceps, hamstrings, gluteus, maximus, supplements, straight, position, floor, physical, education, shoulder, movement, lower, lifts, information, power, athletes