The deadlift is a very well known English term in the world of athletics. It is the deadlift, a specific bodybuilding exercise unlike any other. Contrary to what some people think, this movement is not simply a brutal gesture to remove a bar from the ground but there is more technique to respect in its practice. It is necessary to know and follow the right actions in order to avoid the mistakes that many practitioners tend to repeat.
The deadlift is an individual exercise, which means that it is done without the help of a partner. It is a risky movement if the person does not do it properly. The bar is on the floor and you have to lift it on your own by releasing the inertia of the load with the help of thigh thrust,back brace, abs and sheathing.
What is the difference between the deadlift and the squat?
Note that these two exercises are not the same, as many people are used to starting with a deadlift as they do with a squat. They always make the common mistake of considering the deadlift as a squat by starting with the deadlift. They lower their pelvis to help themselves to the quadriceps thrust which is a squat movement by holding the bar at arm's length.
Note that even though the quadriceps thrust is involved in the deadlift, this does not mean that it is a quadriceps-dominant movement as a squat can be. Moreover, the deadlift has a dominant position on the hips and posterior chain, which makes it a pulling exercise, unlike the squat which is a pushing exercise.
During the squat, the movement maintains a parallel aspect between the hips and the knee. However, the deadlift can be separated into 3 distinctly dominant movements: an action mainly carried on the knees during the starting period, a stop of the action on the hips at knee height, and to finish, a synergy between knees and hips. Indeed, even if the muscular mobilizations are random, the process of each movement is quite distinct.
The second essential point is the placement of the hips. If this placement is difficult to maintain for some people, they should work on their hip mobility. The common mistake in this movement is to start with a squat and put the pelvis too low in order to start with a quadriceps push.
The good position of the deadlift aims at putting the posterior chain (ischio, glutei, lumbar) in tension but not to invite the quadriceps. In this case, one must seek to place the pelvis by pushing the hips backwards until the ischios are in tension and to direct the alignment of the shoulders above or slightly in front of the axis of the bar.
By respecting this placement, a start of movement with a flat back and a tensioned posterior chain are assured. It should not be forgotten that this flat back is very important to obtain the desired muscles.
Indeed, a rounded back does not ensure this result since it does not benefit from the tensions generated by the movement but it is rather the posterior paravertebral ligament which supports them, however it is the only part which should not be stretched.
Other things to know about the deadlift
In this exercise there is what is called the set up. This is the placement of the hips, where all the links relevant to the movement are put under tension together. It determines the push-up period but also the return phase.
During this last period where the person uses the quadriceps to cushion the return of the bar, there is often the mistake of squatting the bar performed, which frequently leads to the axis of the shoulders passing behind the axis of the bar and which is the cause of the loss of fixation of the posterior chain. Indeed, the set up is not only done on the hips.
It is also necessary to emphasize the blocking of the upper back to ensure its perfect fixation. To achieve this, the back must be locked in place with an open ribcage and an upward push. In this case, the rib cage must be extended during the movement to prevent the dorsal vertebrae from being subjected to excessive pressure.
With the habit of putting the hips a little higher, perhaps at first the change this will bring will be disturbing but the concept is to build up elastic energy in the posterior chain to ensure a stronger pull phase. It is more effective to reduce the loads for a while in order to automate the correct mechanical initiation.
Some tips for a successful deadlift
Remove shoes
This is an excellent idea for a successful deadlift. Flat feet allow the body's centre of gravity (3rd lumbar) to be slightly closer to the bar, which gives a mechanical advantage and reduces spinal pressure. Although there are always special situations, it is recommended not to wear shoes during the deadlift. For those who practice indoors and are not allowed to go barefoot, the ideal in this case is to wear a pair of minimalist soles such as dance shoes.
Tighten the distance between the feet
There is another aspect that differentiates the squat and the deadlift, it is the distance between the feet. To ensure good stability in the squat, a distance slightly wider than the pelvis, or even the shoulders, is perfect. In contrast to the deadlift, the distance should be a little closer to the width of the pelvis or even less sometimes. It should be noted that everyone is different and the technique to be adopted will depend on the individual. But for most people, it allows a slight reduction of the torso inclination, to fix the upper back more by bringing the hands slightly closer together and finally to ensure a slightly more lively push at the start.
Perform the stretch-contraction loop
The deadlift is a pulling movement and the energy gathered must come from the posterior chain. This is why the gesture to adopt when starting is to raise the pelvis to hip height before lowering it to the correct starting height without mobilizing the back.
Athletes should stretch the ischios beforehand to increase the strength of the contractions. This will allow the storage of kinetic energy which will improve muscle contraction and counteract the inertia of the load. This will avoid the mistake of bringing the hips in from underneath (quadriceps) rather than from above (stretched ischios).