DO IT RIGHT
The Deadlift
by Peter Ronai, M.S., FACSM, ACSM-CEP, ACSM-EP, EIM III, CSCS
EXERCISE TYPE
he deadlift is a multijoint lower-body strength exercise
T and also is one of three lifts performed in the sport of
competitive powerlifting (1–3). It entails lifting a barbell
from the floor to a mid-thigh height by extending the ankles,
knees, and hips and by maintaining a neutral to slightly extended
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spine with the elbows fully extended. The stroke or upright range
of the deadlift is depicted in Figure 1 and consists of the liftoff, pull
through the knee, and lockout phases (1,2,4–6). When performed
with loads equivalent to a 5-repetition maximum (5RM) or
heavier, it is considered a good test of overall strength (2). The
deadlift and a number of its variations require and involve dy-
namic force generation in the muscles around the ankle, knee,
and hip joints and significant static and stabilizing actions around
the spine and shoulder girdle (1,2,6–8).
BENEFITS OF THE EXERCISE
The deadlift and its variations are often performed as a means
of enhancing lower-body and full-body strength of strongman
competitors (9), competitive powerlifters (1,3–7), athletes (1,5,
10), power (7,10–12), and individuals learning and perform-
ing the weightlifting snatch, clean, and jerk and their deriva-
tives (4,10).
INTRODUCTION
The deadlift is typically taught to individuals interested in
enhancing their lifting and carrying strength as well as their
jumping and sprinting abilities during initial or general prepara-
tion stages of power enhancement training (1,2,5,7,9). Training
Figure 1. The deadlift.
Photos courtesy of Peter Ronai, M.S., FACSM, ACSM-CEP, ACSM-EP.
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Copyright © 2020 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
protocols using the deadlift and its variations have produced sig-
nificant increases in vertical jump height and lower-body power
(7,12). Two styles of performing the deadlift with a barbell in-
clude the standard and sumo styles (1,2,5–8). The sumo style
deadlift uses an extrawide stance with feet turned outward and
a relatively narrower grip width than the conventional deadlift.
The sumo style deadlift enables lifters to maintain a more up-
right spine, to keep the bar closer to the body, to reduce the re-
sistance arm, and to reduce the distance required to complete
the lift (5,6,8). The standard and the sumo style deadlifts appear
in Figures 1 and 2, respectively. The standard deadlift depicted
in Figure 1 will be the focus of this column article.
To perform the conventional deadlift, sumo style deadlift, or
variations like the Romanian deadlift (RDL), vertical raising of a
weighted bar is accomplished by forceful extension of the ankles,
knees, and hips and stabilization of the trunk and shoulder girdle
in an upright or vertical position (1,2,4–7,10,11). Extension of
the ankles, knees, and hips is essential for actions that include
but are not limited to jumping, running, hopping, lifting objects
from the floor, and rising from a seated position. For demonstra-
tions of the deadlift with a pronated grip and an alternating hook
grip, please refer to Supplemental Digital Content 1 (http://links.
lww.com/FIT/A134).
PRIMARY MUSCLES ACTIVATED
Gluteus maximus, hamstrings, quadriceps, erector spinae, soleus,
and gastrocnemius provide dynamic actions, whereas the trape-
zius, rhomboids, latissimus dorsi, teres major, deltoids, biceps
brachi, brachialis, brachioradialis, and the hand and wrist flexor
and extensor muscles provide stability through primarily static
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DO IT RIGHT
Figure 2. The sumo style deadlift.
or isometric muscle actions (1,2,4–8). Figure 3 depicts the mus-
cles activated during the deadlift.
TEACHING AND SAFETY POINTS
The conventional deadlift and variations like the RDL require
that the lifter maintains an upright and rigid torso aligned with
the head and neck with the bar kept close to the body through-
out all phases of the lift (1,2,4–7,10,13). The use of unloaded
Olympic weightlifting-type bars, large light weight (teaching)
plates, fastening collars, and a rubberized floor or a lifting plat-
form can all facilitate safe and effective learning of the deadlift,
Figure 3. Anterior and posterior muscles activated.
32 ACSM’s Health & Fitness Journal ®
Copyright © 2020 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
the clean and snatch, and each of their respective variations
and derivative exercises. To prevent injuries to lifters and to per-
sonal trainers, the deadlift is best coached either from the side or
from a 45° angle facing the lifter. Clients should be screened for
and free of musculoskeletal injuries and should learn how to
perform a hip hinge exercise with a polyvinyl chloride pipe,
broomstick, or body bar before performing the exercises
discussed in this column article. When in an upright standing
position, the spine should be held in an upright and neutral
position, which supports the natural lumbar lordosis (concave
curve). This position should be used during all lifting tasks
and can reduce the compressive and shearing stresses on the
lumbar spine compared with those imposed on a rounded, flexed,
and/or flattened lumbar spine (5–8,13). The bar or broomstick
should maintain three points of contact at the back of the head,
between the scapulae on the thoracic spine, and against the
sacrum (between both posterior superior iliac crests). The feet
should be flat and turned out slightly and kept at or slightly wider
than the shoulders. The head, neck, shoulders, and spine should
be directly aligned with the hips throughout the hip hinge. The
knees should be slightly bent and remain at approximately 10°
to 15°, and the arms should secure the bar along the mid axis
of the torso. While looking diagonally in front of the feet, the hips
are pushed backward beyond the heels until the torso assumes an
angle of between 30° and 40° with the floor, the weight is shifted
back over the heels or just before the lumbar spine, and knees
beginning to flex. At this point, the torso returns to the starting
vertical position by active hip extension while the knees remain
motionless (1,10). The lumbar spine remains motionless in an
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Figure 4. The hip hinge exercise.
upright position throughout all phases of the exercise (1,4,5,10).
Proper hip hinge mechanics is an important component of the
RDL, which is in turn a fundamental part of the clean, snatch,
and deadlift exercises (1,5,10,13). Clients should demonstrate
proper movement technique during each learning stage of the
deadlift and its variations before progressing the level of exercise
complexity or the amount of weight lifted. Figure 4 depicts the
hip hinge exercise.
STARTING POSITION
Proper alignment in the starting position is fundamental to per-
forming all lifting tasks from the floor and should be taught to
novices engaging in all forms of resistance training. With feet be-
tween hip and shoulder width and pointing outward slightly,
squat down with hips lower than shoulders and grasp the bar with
approximately a slightly wider than shoulder width spacing.
Figure 5. The alternate hook grip.
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Elbows are fully extended, and an alternating pronated and
supinated handgrip is typically used when attempting to maxi-
mize lifting loads (2). With the scapulae retracted and depressed
and with the shoulders directly above the bar, keep the head and
neck parallel with the trunk. Maintain a rigid torso and flat back
at an angle approximately 30° to 45° to the floor (1,2,4–6).
Alternatively, the hands can be placed in either a pronated
or a wide width pronated position when performing deadlifts
as prerequisites to the clean or the snatch lifts, respectively (1).
The bar is kept just in front of the shin at mid-shin height and
just above the balls of the feet (1,2,4–6). Figure 5 depicts the
alternate hook grip with the right and left hands in pronation
and supination, pronated, and wide snatch grips, respectively.
Figure 6 depicts proper starting position.
Verbal teaching cues for this stage of the exercise include the
following: “keep back flat or slightly arched,” “hold the chest up
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DO IT RIGHT
Figure 6. The starting position of the deadlift.
and out,” squeeze the shoulder blades together,” “look straight
ahead or slightly upward,” and “keep the shoulders above or
slightly in front of the bar” (1,2,4–6). Common errors include
rounding the upper and lower back, looking downward, and
bending the elbows (1,2,4–6).
UPWARD PHASE
The upward phase is often subdivided into the liftoff, pull through
the knees, and lockout phases but can and will be described as
Figure 7. The upward pulling phase of the deadlift.
34 ACSM’s Health & Fitness Journal ®
Copyright © 2020 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
one phase during this article (2,4,6). Proper alignment and tech-
nique during the deadlift are fundamental to performing all
lifting tasks from the floor and should be taught to novices en-
gaging in all forms of resistance training. Lifters should maintain
a rigid spine with a constant torso angle to the floor; keep the
scapulae retracted; keep the head, neck, spine, and hips aligned;
and keep the elbows straight with the shoulders directly above or
slightly in front of the bar (2,4–6). The bar should remain close
to the body as it is lifted by “pressing the feet into the floor” and
forcefully extending the hips and knees. The shoulders and hips
should rise together at the same time as the torso and bar return
to the upright and starting positions, respectively (2,4–6). Exha-
lation should occur as the bar passes the knees. Verbal teaching
cues include the following: “keep the bar close to the shins,” “keep
the chest up and out and the back slightly arched,” “keep the
shoulders above the hips,” “press the feet into the ground and
stand up” and “exhale through the sticking point.” Common errors
include pulling the bar off the floor too fast, rounding the upper
and lower back, flexing the torso forward, letting the hips rise
ahead of or faster than the shoulders, letting the bar travel too
far in front of the body, and straightening or extending the knees
before the hips, breath holding, and bending the elbows (1,2,
4–6,10). Figure 7 depicts the proper performance of the upward
pulling phase.
LOWERING PHASE
While maintaining a neutral spine and the same head, neck,
torso, hip, and knee positions and alignment as the upward lifting
phase, the bar is then returned to the floor by triple extension of
the hips, knees, and ankles and by controlled eccentric actions
from the same muscles responsible for lifting the bar from the
floor to the vertical, upright torso position (1,2,4,6).
As previously mentioned, the deadlift can be performed with a
hexagonal “hex” or trapezius “trap” bar and with dumbbells
as well as a number of other objects (1,7,11). Figures 8 and 9
depict proper performance of the deadlift with a “hex” bar and
with dumbbells, respectively. Please refer to Supplemental
Digital Content 2 (http://links.lww.com/FIT/A135) and 3
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Figure 8. The hex bar deadlift.
Figure 9. The dumbbell deadlift.
(http://links.lww.com/FIT/A141) for demonstrations of
the deadlift with a “hex” bar and with dumbbells.
RDL
The RDL, which was previously mentioned, is also a variation
of the deadlift. Once the bar is lifted off the floor, the body main-
tains the same alignment as in the hip hinge exercise. The knees
remain slightly bent with the head, shoulders, spine, and hips
Figure 10. The RDL.
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aligned. The torso remains rigid with a neutral spine, and the
scapulae remain retracted throughout the exercise. The bar
maintains contact with the thighs as the weight is lowered to
the patellar tendon by flexing the hips while pushing them back
over the heels. The torso returns to the upright starting position
by active hip extension with the bar against the thighs, knees
slightly flexed, and the spine in a neutral position (1,2,4–6,10).
Figure 10 depicts the proper performance of the RDL. Figure 11
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DO IT RIGHT
Figure 11. The dumbbell single leg deadlift.
depicts proper performance of the dumbbell single leg RDL
with dumbbells (Supplemental Digital Content 4, http://links.
lww.com/FIT/A139; Supplemental Digital Content 5, http://
links.lww.com/FIT/A140; RDL Multiple Grips.MOV and
RDL Dummbell.MOV depict the RDL performed with a stan-
dard pronated and a wide snatch grip and single leg dumbbell
RDL variation).
To prevent muscle fatigue and improper lifting techniques in
novice lifters, short sets are composed of 3 to 5 repetitions. Load-
ing, repetition, and set number as well as rest periods should re-
flect the training cycle goals and objectives of the client (1,14).
SUMMARY
The deadlift is performed to enhance lower-body strength,
torso stability, power, and rate of muscle force development.
It is often taught along with the RDL as a preparation for
learning the clean and snatch lifts. The deadlift and the RDL
can be easily adapted for use with dumbbells, a hexagonal
(Hex) bar, kettlebells, and other objects as needed. Their utility
as a safe and effective strength and/or power development tool
is predicated on sound instruction, repetitive and precise prac-
tice, and effective supervision.
References
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Peter Ronai, M.S., FACSM, ACSM-CEP,
ACSM-EP, EIM III, CSCS, is a clinical pro-
fessor of exercise science in the Department of
Physical Therapy and Human Movement Sci-
ences at Sacred Heart University in Fairfield,
Connecticut. He is a Fellow of the American
College of Sports Medicine (ACSM) and an
associate editor of ACSM’s Health & Fit-
ness Journal®. He is a past-president of the New England
Chapter of ACSM (NEACSM). He writes articles regarding
exercise program development for persons with chronic diseases
and disorders and also about online tips and tools that exercise
professionals can access to better serve their clients.
March/April 2020