dead lifts

Exploring the DeadliftStephen Bird, PhD, CSCS1,2 and Benjamin Barrington-Higgs1,31Exercise and Sports Science Laboratories, School of Human Movement Studies, Charles Sturt University, Bathurst,New South Wales, Australia; 2Physical Preparation and Sports Science Department, Indonesian National EliteAthlete Program, Menteri Negara Pemuda dan Olahraga, Senayan, Jakarta, Indonesia; and 3State Ministry for Youthand Sports Affairs, Senayan, Jakarta Indonesia

S U M M A R Y

THE DEAD LIFT (DL) AND ITS VAR-

IATIONS ARE WIDELY ACCEPTED

BY STRENGTH AND CONDITION-

ING COACHES AS ONE OF THE

BIG 3 EXERCISES PRESCRIBED

TO DEVELOP TOTAL BODY

STRENGTH, SPECIFICALLY THE

HIP AND KNEE EXTENSORS, SPI-

NAL ERECTORS, QUADRATUS

LUMBORUM, CORE ABDOMINAL

MUSCULATURE, AND BACK AND

FOREARM MUSCLES. THEREFORE,

THE PURPOSE OF THIS COLUMN IS

TO INTRODUCE STRENGTH AND

CONDITIONING COACHES TO

THE MANY SPORT-SPECIFIC

APPLICATIONS FOR COMMON

DL VARIATIONS USED IN

STRENGTH TRAINING PROGRAM

DESIGN, WITH SPECIFIC

EMPHASIS ON THE ROMANIAN DL,

FOR ITS POTENTIAL USE IN THE

TEACHING PROGRESSION OF

THE POWER CLEAN.

DEAD LIFT TERMINOLOGY

Although there are several re-ports addressing correct teach-ing technique of the dead lift

(DL), (79,11,12) only a few provideclarification surrounding specific ter-minology and explanation of the dif-ferent DL styles used by coaches(10,17). Typically, the term DL isassociated with both conventionaland nonconventional styles (i.e., sumo),commonly used by athletes, with these2 styles being the basis of all other DLvariants. A comprehensive review byPiper and Waller (17) presents 11variations of the DL (Table 1), high-lighting the adaptability and versatility

of this fundamental exercise. This is animportant consideration because it isimportant for strength and condition-ing coaches to be aware of the correctterminology for the many DL varia-tions. The authors have found thatexplanation of DL variations is oftenmore problematic than is necessarybecause of unnecessary confusion withsurrounding DL terminology.

RESEARCH OVERVIEW

It is interesting to note that despite theextensive use of the DL by athletes,relatively little research has been con-ducted exploring its application; to theauthors knowledge, only 5 articles(1,46,16) and 2 abstracts (14,18) havebeen published. According to researchexamining electromyography, a mea-sure of muscle activation, the conven-tional DL results in twice as muchactivation of the erector spinae musclescompared with the sumo DL (14),whereas the Romanian DL (RDL) isreported to have greater activationof the biceps femoris, as opposed toleg curls (18).

A comprehensive biomechanical anal-ysis of the conventional and sumo DLby McGuigan and Wilson (16) re-vealed that the sumo DL offers severalmechanical advantages, the most sig-nificant being a more upright (i.e.,extended) trunk posture at liftoff. Theauthors report that the decrease inL4/L5 torque during the sumo DLrepresents a significant safety advan-tage for athletes involved in strengthtraining. Suggested mechanisms includereduced spinal flexion and increasedmuscular activation (6). According toprevious research, a 3-dimensionalanalysis of the sumo and conventional

DL by Escamilla et al. (4) found thatvertical bar distance, mechanical work,and predicted energy expenditure wereapproximately 2540% greater in theconventional DL. However, furtherresearch is warranted with regardsto understanding the different DLvariants, specifically in determiningwhich DL style an athlete should use.For example, determinant criterions forprescribing DL variants should berelated to the athletes specific sport,current training status, and mesocyclegoals.

ROMANIAN DEAD LIFT

The RDL is suggested to be essential indeveloping movement proficiency inweightlifting (3,8) because the RDLestablishes the correct body position-ing (stance and posture) throughinitiation of the posterior chain seg-ment of the hips, buttocks, and ham-strings (i.e., low back-hip hinge) (3),which is required to allow liftersto maintain optimal alignment (2).Although there are different teachingprogressions for the hang power clean(13,15), we have extensively used the6-step progression model presentedby Duba et al. (2). The authorssuggest that because of the impor-tance of correct body positioning,teaching the RDL should be consid-ered the first step in the progression,along with the front squat becauseboth movements develop the poste-rior chain segment (Figure 1). Oncethe athletes have mastered the RDL,and developed solid lifting compe-tence in both the RDL and front

KEY WORDS :

dead lift; strength training; technique

VOLUME 32 | NUMBER 2 | APRIL 2010 Copyright National Strength and Conditioning Association46

squat, they are ready to move ontothe next progression in the model,which being the power shrug. Al-though there is significant emphasison teaching the RDL, for reasonspreviously mentioned, it has also beensuggested (8) that the RDL may bethe most challenging lift for athletesto perform correctly, especially inathletes who present with posteriorchain segment dysfunction. This isa source of common error because theathlete tries to pull with the lowerback, thereby initiating the movementwithout the hips, buttocks, and ham-strings (3). As such, the use of specific

Table 1Overview of dead lift variations and sport-specific applications

Dead liftvariation Primary muscles used Comments Sport-specific applications

Conventional DL Gluteus, quadriceps, hip adductors,spinal erectors

Total body exercise Football, volleyball, sailing

Sumo DL Gluteus, quadriceps, hip adductors Decreased lumbar stress,total body exercise

Wrestling, rugby league,rugby union, AFL

Stiff-legged DL Gluteus, quadriceps, hip adductors,spinal erectors

Common technical errors,low back rehabilitationcontraindicated

Diving, gymnastics, sailing

Romanian DL Hamstrings, spinal erectors Essential learning movementfor Olympic lifts (power clean)and variants

Weightlifting, field events(throws), hockey

Power Rack DL Spinal erectors Heavy loads used for increasedstrength

Powerlifting, rugby league,rugby union, AFL

Machine DL Varies with exercise movement Controlled movement pattern Powerlifting, rugby league,rugby union, AFL

Snatch DL Upper back, spinal erectors Increased scapular stabilization Weightlifting, gymnastics,ski jumper

Dumbbell DL Varies with exercise movement pattern Varies with exercise movement Sailing, windsurfing, baseball,equestrian

One-arm DL Abdominals, spinal erectors Increased trunk stabilization Field events (throws), rugby,squash, tennis, equestrian,archery, sailing

Strongman DL Gluteus, quadriceps, hip adductors Heavy loads using variousobjects; total body exercise

Wrestling, rugby league,rugby union, AFL

Finger-grip DL Forearm muscles, varies with exercisemovement

Increased grip strength Rock climbing, archery,basketball, gymnastics

AFL = Australian rules football; DL = dead lift.

Adapted from Piper and Waller (17).

Figure 1. Six-step teaching progression for the hang power clean. The Romanian deadlift provides the foundation for successful exercise progression. Adaptedfrom Duba et al. (2).

Strength and Conditioning Journal | www.nsca-lift.org 47

teaching cues is recommended toassure competent performance ofthe RDL (2).

TEACHING COMPONENTS

The following brief overview providesexplanation for the teaching compo-nents of the RDL:

1. Setup. The stance is similar to that ofa conventional DL with a doubleoverhand grip. The scapula shouldbe retracted with the spinemaintaining its natural s-shapedcurvature (i.e., natural lordosis ofthe cervical and lumbar spine) bothat the beginning and throughout theentire lift (Figure 2).

2. Execution. The RDL is similar tothe stiff-legged dead lift, withthe exception of approximately 15degrees of knee flexion that is used.Movement is achieved via hipflexion during the eccentric phase

while maintaining extension in thecervical and lumbar spines, concur-rent with holding the knees atapproximately 15 degrees of flex-ion. The bar descends slowly andclosely to the thighs instead ofbeing directly underneath theshoulders (Figure 3). This reducesthe torque on the lumbar spine(L4/L5) by placing the load closerto axis of rotation and over the baseof support. The bar descends until itis inferior to the knee joint or to thepoint where the lifter feels the needto flex the back, the urge to furtherflex the knees, or they have reachedtheir maximal range of motion

without compromising lifting posture(Figure 4). The key is to focus oninitiating the movement at the hips,buttocks, and hamstrings while main-taining knee flexion of approximately15 degrees. When ascending, hip andknee extension should occur simul-taneously while maintaining someshoulder retraction and the spinesnatural curvature.

3. Common mistakes. As previouslymentioned, mistakes during theRDL are related to posterior chainsegment dysfunction and often re-sult in faulty movement patterns.Typical lifting errors include a roundflexed lower back, excessive

Figure 2. Set position for the Romaniandead lift.

Figure 3. Mid position for the Romanian dead lift. The bar remains close to the thighs.

VOLUME 32 | NUMBER 2 | APRIL 201048

Exploring the Deadlift

kyphosis of the thoracic spine(Figure 5), pulling the bar againstthe thighs, and excessive extensionof the lumbar spine at the end of thelift (Figure 6) (8). Common mistakesinclude not maintaining the recom-mended amount of knee flexionthroughout the lift (i.e., approxi-mately 15 degrees) and a lack ofmovement synchronization (i.e., ex-tending the knees before hip exten-sion during the ascent). Piper andWaller (17) highlight that morestress is placed higher in the ham-strings if the knees are maintained atapproximately 15-degree flexion,whereas more stress may be felt atthe insertion if the knees arestraightened during the lift.

VARIATIONS

As with all exercises, there are severalvariations that can be applied to theRDL. Some examples include

1. Gripusing a snatch grip. The gripsetup described in this column is fordeveloping the fundamental move-ment progression for the hang powerclean. However, if the athleteperforms the RDL with a snatchgrip (i.e., wider than shoulder width),then this is a preparatory movementfor performing the power snatch.

2. Equipmentthe use of dumbbells. Theuse of dumbbell variations is ofextreme importance in addressingathletes who present with bilateralcomparison strength deficits. Thefunctionality of dumbbells allows forboth bilateral and unilateral exerciseprescription.

3. Stanceperforming RDL on one leg.This is an advanced, functionalapplication, exercise variation thattargets and engages the posteriorchain segment of the hips, buttocks,and hamstrings. Athletes requirea strong core and a well-developedRDL technique as well as unilateralbalance.

CONCLUSION

The DL is a fundamental exercisefor the development of total bodystrength, and manipulation of the

Figure 4. End position for the Romanian dead lift. The bar finishes below the knees.

Figure 5. Avoid the rounded back (excessive kyphosis).


many DL variations provides a meansfor sport-specific application. How-ever, the use of the DL should bebased on the goals, needs, and abilitiesof the athlete (17). Specifically, theapplication of the RDL allowsathletes to establish and develop thecorrect body positioning that is essen-tial in the progression for teachingweightlifting, which can be accom-plished though the use of the 6-stepteaching progression (2). However,when programming the use of theDL (or DL variants), the strength andconditioning coach must devote timeand expertise to develop the technicalcompetence of the athlete in thisprogression.

Once technical competence has beenachieved, this exercise progression is

considered extremely beneficial inoptimizing the transfer-of-training ef-fect and overall development of theathlete.

Stephen Birdis the senioradvisor, PhysicalPreparation &Sports ScienceDepartment,IndonesianNational EliteAthlete Program,

Menteri Negara Pemuda dan OlahragaIndonesia through the School of HumanMovement Studies, Charles SturtUniversity.

BenjaminBarrington-Higgs is thetechnicalconsultant (coacheducation), StateMinistry forYouth and SportsAffairs Republicof Indonesiathrough the

School of Human Movement Studies,Charles Sturt University.

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Figure 6. Excessive extension at the end of the lift should be avoided.

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Exploring the Deadlift

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