Deadlifting for Whole-Body Strength

I've organized the previous chapters according to body parts and what exercises you should do for each part. So you'd think that we would have covered it all by now, right? One more exercise needs to be mentioned, however, and it actually deserves its own chapter. You can't categorize it as a low back exercise, although that is typically what people do. If you are performing this exercise correctly, your quads and glutes will get a tremendous workout as well as your low back. Your abs, traps, and upper back will work extremely hard, and you'll be dead on the ground without a good grip. This one exercise-the deadlift-incorporates so many muscles that it is difficult to pigeonhole it.

If you've ever been to a powerlifting meet, then you know that the contest really begins once the bar hits the floor. The weights are loaded on the bar, the deadlifts begin, and that's what separates the record setters from the gym lifters. You don't have to be a record setter, though, to reap the many rewards of the deadlift. But you do need patience, mental focus, and a sound strategy.

Deadlifts are multifunctional exercises used by a variety of people. They are so rewarding that bodybuilders, powerlifters, strongwomen, and other athletes alike all choose to deadlift. Why should anyone be excluded from one of the most beneficial exercises for the entire body? Bodybuilders deadlift because these exercises are excellent for overloading muscles, and they expend an enormous amount of energy. In powerlifting, the deadlift is one of the competition exercises. Strongwoman contests have some sort of extraordinary deadlift event, such as deadlifting a truck. Deadlifting is important for athletes because it requires several large muscle groups to work in a coordinated fashion. Athletes also use this versatile lift to develop explosive strength through the legs, hips, and back. Performing deadlifts will benefit you in any sport that requires jumping, running, lifting an opponent or object, or moving quickly from a stationary spot.

But deadlifts are not just for athletes. Deadlifting, like squatting, is an integral part of life. You may not know you are doing it, but you are deadlifting all day long. Deadlifts are functional movements that carry over to everyday activities outside the gym, such as lifting a heavy box off the ground or picking up the laundry basket. Deadlifts are associated with increases in strength and muscle mass, and no other exercise provides a better way to strengthen the entire body while teaching proper lifting mechanics.

The deadlift effectively involves the entire lower-body musculature and some of the upper-body musculature for stabilization (see figure 12.1). Throughout the movement the erector spinae muscles that run from the back of the head along the entire length of the spine contract isometrically to maintain a flat back, with the help of the abdominal muscles. The latissimus dorsi also contracts isometrically to help hold the shoulder joint upright and keep the arms tightly against the trunk. If your arms drift forward while deadlifting, the weighted bar will change your center of gravity and throw off your balance, leading to missed attempts and injuries. The rhomboids and scapular retractors work at keeping the shoulders back and the chest upright. Wrist and hand muscles help in holding the barbell, and the gastrocnemius and soleus muscles work on stabilization.

The hamstrings and gluteus maximus contract eccentrically while the hips and knees bend to slowly lower the upper body toward the floor. To raise the torso and barbell up, the quadriceps, hamstrings, and gluteal muscles contract concentrically.

The purpose of a deadlift is to lift the weight off the floor with good technique, not to get it up any way you can. Although some deadlifters would argue with this statement, trying to deadlift without good technique is the quickest way to not being able to lift at all. The biggest pitfall that deadlifters stumble into is performing deadlifts with a rounded back. With the back rounded, the load shifts from the hips, glutes, and legs to the low back alone. In addition to stressing the muscles of the low back, this weak mechanical position places stress on the ligaments (which attach bone to bone) and the intervertebral discs (which are shock absorbers sandwiched between your vertebrae) in the low back. Although ligaments stretch, they are not like rubber bands. Once overstretched, they do not go back to their previous length. This condition leads to instabilities and back problems down the road. You must be aware of the potential risks involved with this lift. To avoid orthopedic problems, practice the movement and dedicate yourself to learning the proper technique. Perform the deadlift in front of a mirror or with proper supervision until you have it right.

Fig 12.1 The Muscles involved in executing the deadlift

WARMING UP

As we discussed in chapter 7, a general warm-up increases circulation and heats up the entire body. Some light walking with arm movement or some jumping jacks can do the trick. A general warm-up should last about 5 to 10 minutes. Another good warm-up for lifters is to grab a bar and perform a stiff-leg deadlift, followed by a reverse curl, followed by an overhead press. Try to do this series continuously for 10 to 15 repetitions, without pausing between movements. Don't tire yourself out before the big show; just get the blood flowing to your muscles. After your general warm-up, perform dynamic stretches and then your specific warm-up lifting sets as described in chapter 7.

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