Weightlifters and bodybuilders use the deadlift exercise to help build overall muscle mass and strength. The exercise itself is quite basic, and it also provides functional strength, as it mimics several everyday movements. The deadlift is a good exercise to increase strength for sports, because it works several different body parts.
Technique
To perform the deadlift, start with your feet under the bar, spaced roughly shoulder-width apart. Squat down with your back straight and arms extended downward. Once your hands reach the bar, grab onto it with an overhand, shoulder-width grip. Stand straight up, looking forward, and pull your shoulders back slightly once you reach the top of the movement. Put the bar down the same way you lifted it up; repeat.
Erector Spinae
The erector spinae muscles are one of the primary muscle targets of the deadlift. This group of muscles is sometimes referred to as sacrospinalis and is located close to your spinal column. The erector spinae are responsible for extension of your spine, bending side to side and maintaining the correct curvature for posture. During the deadlift, the erector spinae muscles are worked isometrically by keeping your hips low, back and arms straight and shoulders high.
Quadriceps and Hamstrings
Since the squat motion is a big part of the deadlift movement, your quadriceps and hamstrings are also engaged during the lift. Your quadriceps makes up the front part of your thigh, while the hamstrings are the muscles in the back. Keep your knees and toes pointed in the same direction as you perform the deadlift, and use your leg muscles to get the bar up off the floor during the first part of the lift. Your hamstrings are one of the primary muscles worked in the stiff-legged deadlift, which is performed basically the same way as the regular deadlift but with less bend in the knees.
Glutes
Your gluteus muscles are commonly known as your butt or backside and are also engaged in the deadlift. Use your glutes along with your quads and hamstrings to hoist the bar off the floor, and squeeze them at the top of the movement when you straighten up.
Grip Strength
Since the deadlift is often performed using heavy weight, the muscles of your hands and forearms are strengthened just from holding the bar. Your grip is important in a deadlift, because if you can’t hold the barbell up, you can’t do the exercise. Sometimes a lack of grip strength keeps people from using more weight for the exercise.
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