The Deadlift
The deadlift is one of the most important exercises in any program. You can increase large strength with minimal weight gain. It also provides amazing posterior strength and mass-specific force (force in relation to bodyweight) which is one of the keys to being faster in many sports including running.
When you look at squat and deadlift records, they are within 10 percent or less of each other across all weight classes for men and women. The difference is that the deadlift works a greater percentage of the muscles and involves multiple joints so if you had to choose between the two, always opt for the deadlift.
The exercise works the glutes, hamstrings, quadriceps, trapezius, grip strength, core, upper back and the erectors, which receive the strongest training stimulus.
• The glutes contribute significantly to the deadlift. They produce hip extension and help the erectors produce trunk extension.
• The hamstrings produce hip extension and trunk extension to bring the body standing up in a straight line. If you straighten the legs while deadlifting, you will place more emphasis on the hamstrings and can isolate them while taking some of the load off the quads.
• The quads assist the deadlift with knee extension and leg drive off the ground.
• The traps and upper back are contracted throughout the movement, and the grip width can determine how much you use your upper back.
• Grip strength is challenged throughout the dead lift, and your forearm flexors are more challenged the heavier the load gets, which really develops isometric hold strength.
• The erectors, which move the weight while also preventing flexion of the spine, assist with anti-flexion and contract to keep the spine from flexing underweight every time you pick up something heavier than your socks.
The deadlift is a hard exercise to perform correctly, but once you learn the correct form, you will develop the right muscles to protect your back throughout your life. The gold standard at the gym is being able to deadlift two times your bodyweight. Once you can do that the opportunities are endless.
