<span style="font-weight: 400;">Whether it’s getting that “Insta Butt” (yes that’s a thing), building strength and power for rugby, or just simply building up an awesome amount of total body strength, the deadlift is a vital component of any programme.</span>

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<span style="font-weight: 400;">We have certainly discussed the Squat for some time now here at Biomechanics Education Academy and across all our social media platforms we have given you tips, maybe some new ideas and information on how to work out the best way to squat for you. We even delivered you guys a free squat seminar at HQ!</span>

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<span style="color: #ff0000;"><i><span style="font-weight: 400;">By the way, we are running another FREE SQUAT SEMINAR Nov 2nd 3-5pm in Nottingham - just send me an email to <a href="mailto:rachel@biomechanicseducation.com" target="_blank" rel="noopener noreferrer">rachel@biomechanicseducation.com</a> with your name, email, contact number, profession &amp; reason for coming.</span></i></span>

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<span style="font-weight: 400;">Due to the results people are reporting in their squatting movement we are now getting inundated with new questions and one of those questions is...</span>

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<h2><b>What Is The Best Way To Deadlift?</b></h2>
<span style="font-weight: 400;">So to begin with, as we did with the squat, we will analyse this movement, try to understand its benefits, consider the contraindications and then explore the </span><span style="font-weight: 400;">best questions </span><span style="font-weight: 400;">to understand if the exercise is right for us or not. And if the deadlift is deemed to fit into your programming, which variation and why?</span>

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<h2><b>What Is The Deadlift?</b></h2>
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<span style="font-weight: 400;">The term dead-lift came about from the fact that it is a ‘lift’ of a ‘dead’ weight from the floor. In other words, unlike the squat there is no rebound effects from the descent to initiate the ascent because the move starts from the floor as a dead weight.</span>

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<span style="font-weight: 400;">It also requires the lifter to be in a certain amount of hip flexion (style dependent) that requires a). good hip mobility b). a rigid controlled trunk to stabilise the spine &amp; shoulders during the lift</span>

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<span style="font-weight: 400;">So yet again, like the squat, it is a fundamental movement in life to move things from the floor. Imagine moving a chair from one area to another, you might hold the seat with both hands either side and lift it from a dead-weight to move it across the room. A chair, however, requires less range and likely holds considerably less kilos than the kind of deadlifts we see a powerlifter doing in a gym/competition and with a barbell for example!</span>

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<h2><b>Why Do Deadlifts As An Exercise?</b></h2>
<span style="font-weight: 400;">The deadlift requires predominantly, hip extension to initiate the lift from the floor. So we hinge forwards into a flexed hip position, take hold of the bar and stiffen the spine into a position that allows us to lift the deadweight. This is often one of the heaviest lifts we are physically able to perform since the hip extensors are, or should be, one of our most powerful muscle groups, predominantly the gluteus maximus that runs across the back of the hip. With a little help from the hamstring group that runs from the bottom of the hip (ischial tuberosity), to the back of the knee (tibia).</span>

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<span style="font-weight: 400;">Now, these muscles are used for all sorts of movements other than simply lifting a load off the floor, they contribute to propelling us forwards, the hamstrings flex the knee and also cushion us along with the buttocks (gluteus maximus) when we sit.</span>

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<span style="font-weight: 400;">This mention of sitting is likely one of the contributing factors to why we may need to work these muscles more than we may have done in the past. We spend a lot of time sitting bent over our computers or watching TV sitting on them thus making them more and more redundant. This also means that when we want to use them they appear ‘lazy’ and under worked….because…..well they are!</span>

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<h3><b>Insta Butts!</b></h3>
<span style="font-weight: 400;">The posterior hip muscles have also become quite an aphrodisiac these days (apparently) thanks to Instagram and maybe Kim Kardashian. However many are resorting to surgery to achieve the fashionably large buttocks when simply lifting weights and eating well consistently can do this naturally.</span>

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<h2><b>The Deadlift Variations </b></h2>
<span style="font-weight: 400;">Now similar to the squat again there are going to be deadlift variations that suit certain genetics better due to joint angle variations etc. So when considering which one to use injury history, genetics and the goal are obviously to contribute to the one/s you choose for your client...</span>

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<h3><span style="font-weight: 400;">Standard Deadlift</span></h3>
<span style="font-weight: 400;">Possibly the most commonly used because you simply have a midfoot stance, bend the knees, stiffen the spine &amp; lift, like a kind of bent over squat. </span>

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<span style="font-weight: 400;">A lower risk by comparison to following examples in terms of joint ranges &amp; force of load (kilo dependant of course). </span>

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<span style="font-weight: 400;">The quads help out with the bend at the knee on this one similar to when we squat. The difference is the extra load on the spine extensors due to a greater forward flexion of the hip. More range, more risk but more benefit!</span>

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<h3><span style="font-weight: 400;">Romanian Deadlift</span></h3>
<span style="font-weight: 400;">Also known as RDL this variation is generally performed with less knee flexion thus requiring more range at the hip. This will of course therefore give more work across that joint &amp; less across the knee into the quads. </span>

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<h3><span style="font-weight: 400;">Rack Pulls</span></h3>
<span style="font-weight: 400;">This is in this blog since the joint actions and areas worked are fundamentally the same as in a deadlift. </span>

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<span style="font-weight: 400;">However here we simply pull from the rack and replace for each each rep - Less working range means less risk so someone learning this movement </span>

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<span style="font-weight: 400;">OR</span>

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<span style="font-weight: 400;">Those concerned about lifting from the floor might consider this as an alternative to the deadlift.</span>

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<h3><span style="font-weight: 400;">Stiff Leg Deadlift</span></h3>
<span style="font-weight: 400;">My favourite! This movement, exactly as it suggests, requires the lifter to keep a straight &amp; stiff leg / knee - It results in a much bigger ROM on hamstrings due to a bigger knee angle. </span>

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<h3><span style="font-weight: 400;">Sumo Deadlift</span></h3>
<span style="font-weight: 400;">My least fav possibly due to my pelvic geometry. Performed with very wide foot stance like a sumo wrestler would stand with a wide foot position to avoid being toppled over by their opponent. This style of lifting a weight is often seen in powerlifting since this wide foot/knee position means the lifter is closer to the floor, thus leaving less range required to pull the weight from the floor. It also has less forward flexion at the hip thus loading the lower spine with slightly less range. </span>

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<span style="font-weight: 400;">So the use of variations likely came about due to the risk factors a true deadlift can impose and to make the competition of lifting as much weight as possible from the floor easier. </span>

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<span style="font-weight: 400;">Each can have varying degrees of range at an individual's joints - hip, knee and ankle as described above.</span>

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<b>Summary </b>

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<span style="font-weight: 400;">So while it is an exercise that is often generalized we can see here how the variations can differ quite a bit. </span>

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<span style="font-weight: 400;">You need to look at your client, assess their goals and their needs, look at what movements they need to create in their sport, als consider any joint limitations and then make a decision on which style of deadlifts most suit their programme and intrinsic biomechanics.</span>

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<span style="font-weight: 400;">Then, as we did with the squat, we can look out how using the Biomechanics Coach system we can see improvements in the deadlift by helping them move better. </span>

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<span style="font-weight: 400;">For a much more extensive educational read please please read this by Greg Nuckols who is FANTASTIC at giving much more detail and evidence around the details of the deadlift for those wanting more ...</span>

<a href="https://www.strongerbyscience.com/how-to-deadlift/"><span style="font-weight: 400;">https://www.strongerbyscience.com/how-to-deadlift/</span></a><span style="font-weight: 400;"> </span>

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<h2 style="text-align: center;">Ready To Help Your Clients Move Better &amp; More Freely?</h2>
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