The barbell deadlift is a compound movement that works a variety of muscles. Variations of the barbell deadlift emphasize different muscles. Perform the barbell deadlift with the correct technique to avoid injury and obtain maximum benefits.
Muscles Targeted
The barbell deadlift primarily targets the erector spinae or lower back. The gluteals, quadriceps, adductors or inner thighs, and the outer part of the calf muscle, known as the soleus, act as synergists. These muscles help the lower back perform the exercise. Other muscles act as stabilizers. The hamstrings and inner part of the calf, or gastrocnemius, stabilize your knees. Your abdominals and obliques stabilize your trunk. The trapezius, rhomboids and levator scapulae stabilize the barbell through the range of movement of the exercise. The rhomboids are the muscles between your shoulder blades, and the levator scapulae are muscles on the side of your neck.
Correct Technique
Stand with your feet shoulder-width apart beneath a barbell. Squat down with a straight back and feet flat on the floor. Grasp the bar with a slightly wider than shoulder-width mixed grip. Maintain an underhand grip with your stronger arm and an overhand grip with your weaker arm. Keep your hips low and arms straight. Do not lean forward over the bar. Keep your head up and lift the bar by driving up and straightening your knees. Thrust your hips forward as the bar rises above your knees. Roll your shoulders back at the top of the movement. Keep the bar close to your body and your knees over your feet. Lower the barbell to the floor by bending your knees. Tense your core muscles to ensure your back remains straight throughout the movement.
Sumo Deadlifts
Adopt a wide stance with your feet more than shoulder-width apart. Grasp the bar with a shoulder-width mixed grip between your legs. Bodybuilder Steve Shaw says the sumo deadlift is less taxing on the lower back and places greater emphasis on the gluteals, quadriceps, hamstrings, hips and upper trapezius.
Stiff-leg Deadlifts
Stand with a shoulder-width stance on a platform with your feet beneath a barbell. Slightly bend your knees, lean forward from the hips with a straight back, and grasp the barbell with a slightly wider than shoulder-width overhand grip. Straighten up and hold the barbell in front of your thighs. Keep your knees slightly bent and your back and arms straight, and lower the barbell over your feet by bending from the hips. Push your hips back to keep your back straight. Your range of motion depends on your flexibility. Do not overstretch your hamstrings by lowering the bar too far. Maintain a straight back and extend your hips to lift the barbell to the front of your thighs. Keep the bar close to your body and roll your shoulders back at the top of the movement. Stiff-leg deadlifts emphasize your hamstrings and lower back. Your latissimus dorsi and lower trapezius act as stabilizers.
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