Deadlifts are weight-lifting exercises that strengthen the gluteals and hamstrings responsible for hip extension. Three types of deadlifts can be performed by varying the degree of knee flexion, and different sets of weights can also be used. Proper technique involves keeping the arms straight, the weight close to the legs, and the chest lifted while driving the hips back.
Deadlifts are weight-lifting exercises designed to strengthen the muscles in the back of the body, particularly the gluteals in the posterior hip and the hamstrings in the posterior thigh. These muscle groups are responsible for hip extension, the action of lifting the leg behind the body from the hip joint or straightening up through the hips from a forward bent position. Deadlifts are considered a preferred method of strengthening these muscles because they require straightening the body from a bent position to lift a weight. Performed while standing and holding the weight in front of the body, deadlifts can be differentiated from one another by the form chosen, such as knees bent or straight, or the equipment used, such as a barbell, dumbbells, or kettlebell.
Traditionally, three types of deadlifts can be performed by varying the degree of knee flexion. A conventional deadlift involves holding your weight in front of your hips with your arms and legs straight, then pushing your weight back into your heels and pushing your hips back, lowering your weight toward the floor while bending your knees until thighs are almost parallel to the floor, and then squeezing the glutes and hamstrings to straighten again. The Romanian deadlift is a variation on this movement, different in that the knees are kept almost straight but not locked. A third variation is the stiff-legged deadlift, which is performed with the knees locked, although the first two techniques are most often recommended for the sake of safety.
Another method of varying your deadlift exercises is by selecting different sets of weights. Deadlifts require the body to be loaded with external resistance to be challenging, so almost any type of weight equipment can be used effectively. As the deadlift is a powerlifting exercise that has traditionally used a 44-pound (20-kilogram) bar with added weight plates for additional resistance, dumbbells remain the most popular piece of equipment for deadlifting. Dumbbells are also commonly used, although when heavier weights are attempted, many weightlifters switch to dumbbells, which are easier on the hands and shoulder joints. The kettlebell, which is a ball-shaped iron weight with a large handle on top, also works well for deadlifts since it can be held with both hands.
All deadlift exercises should be performed with the following technique in mind. The arms should be straight so that the upper body does not absorb the weight held in the hands. In other words, the bar hangs from your upper body as a “deadlift,” hence the name deadlift. To relieve stress on the lower back, the weight should be kept as close to the legs as possible throughout the full range of motion. The chest should remain lifted and the shoulder blades locked and together so that the upper back does not round forward as it lowers through the hips, similarly putting pressure on the spine. Lifting your tailbone toward the ceiling and driving your hips back as far as possible also ensures that your leg muscles do most of the lifting and not your lower back, which will absorb much of the weight if your tailbone folds down.
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