The two most common types of deadlifts, sumo and conventional, require completely different back positioning throughout the movement. No matter which type of deadlift you prefer, proper back form from beginning to end can mean the difference between an effective workout and devastating back pain or injury. Take care to monitor your form throughout, and perform each repetition slowly for optimum results.
Deadlifts
Deadlifts are performed to strengthen the gluteus, quads and lower back. When done correctly, they can significantly increase muscle mass in these areas. The most common types of deadlifts are conventional deadlifts and sumo deadlifts. Each has different hand placements on the weight bar, different positioning of the back and different movement of the hips to control the weight and get it from the floor to the top of the movement.
Starting Back Positions
Sumo deadlifts begin with a wider stance in the feet and in the hand placement on the bar, and they require you to arch your back for proper form. Pushing the chest forward and keeping the gaze forward or up can help you to maintain this as you begin the deadlift.
Conventional deadlifts are performed with a flat back, and hands and feet are slightly closer together. Keeping your shoulders back can help you to avoid rounding your back or hunching over during the movement.
Finishing Back Positions
In both the sumo deadlift and the conventional deadlift, your back should be straight at the end of the movement. However, in sumo deadlifts, the wider stance and starting position mean that your body is much closer to the floor than in the conventional version of the exercise. It may be easier for you to maintain proper back position as a result -- as long as you take care not to overemphasize the lockout at the end of the move. When you complete a sumo deadlift, your back should be straight and at a perpendicular angle to the floor.
Warning
Never round your back while performing a deadlift, as it can cause back strain or serious injury. Always consult with your doctor before adding heavy weightlifting or strenuous exercises like deadlifts to your workout, especially if you have an existing back injury or chronic back pain, as performing these incorrectly can be extremely dangerous.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Human Anatomy & Physiology"; Elaine Marieb, Katja Hoehn; 2007
- "Medicine and Science in Sports and Exercise"; Biomechanical Analysis of the Deadlift During the 1999 Special Olympics World Games; R.F. Escamilla, et al.; August 2001
Member Comments