A traditional form of strengthening muscles of your back and lower body, barbell deadlifts are implemented at powerlifting competitions around the world to gauge strength and power. However, this exercise can be modified to target different muscles, making the basic movement of deadlifts an essential exercise for your full-body strengthening workout.
Basic Technique
A traditional barbell deadlift is performed by standing with your toes under a bar placed on the ground. Bend forward slightly at the hips, bend your knees and grasp the bar with a shoulder-width alternating grip -- underhand for one hand and overhand for the other. Keeping your arms straight and perpendicular to the floor, straighten your legs and hips to raise the bar until you are standing straight.
Straight-Leg Deadlift
The traditional barbell deadlift can be modified to target different muscle groups. Perform a straight-leg deadlift by bending forward at the hips to grasp the bar while keeping your legs straight. To make this exercise even more effective for target muscle groups, stand on a platform approximately 2 to 3 inches high, with the bar placed on the floor in front of you. Use this exercise as an alternative to traditional barbell deadlifts.
Muscles Worked
A traditional barbell deadlift targets the erector spinae -- the muscle that runs along your spine in your back. Additionally, this exercise uses the glutes, adductors, quadriceps and soleus to assist the primary muscles. Straight-leg deadlifts target the hamstrings, and the erector spinae, glutes and adductors assist in the movement.
Equipment
Traditionally, the basic deadlift is performed with a barbell and additional plate weight, if necessary. The straight-leg deadlift is also performed with a barbell and additional weight. However, either of these exercises can be performed substituting dumbbells for a barbell. Lay the dumbbells long ways on the outer sides of your feet, grasp the weights with your palms facing each other and perform the movements of a deadlift or straight-leg deadlift.
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