Deadlift
The all-time world record deadlift stands at 501 kg (1,105 lb), achieved by Iceland's Hafþór Júlíus Björnsson.
[5] Setup: When performing a deadlift, a lifter sets in a position that eccentrically loads the gluteus maximus, gluteus minimus, trapezius, biceps femoris, semitendinosus and semimembranosus while the muscles of the lumbar contract isometrically in an effort to stabilize the spine.
This is considered the most difficult part of the entire movement due to the amount of work required to drive the bar off the ground.
As the muscles of the back and core must remain tight throughout the motion, one should simply hinge at the hips and knees to bring the weight down in powerlifting.
For instance, if the lifter has difficulty breaking contact at max weight, deficit deadlifts are performed to strengthen the gluteus maximus and hamstrings due to the greater range of motion required by standing on a platform.
On the other hand, if the lifter has difficulty locking out, rack pulls are performed to strengthen the upper back, posterior deltoids, and trapezius.
In equipped lifting, irrespective of the sport, you are allowed to use a deadlift suit, which is an elastic clothing made from very tight material.
In order to prevent the bar from rolling out of the hands, some lifters use a technique called hook grip.
Partial deadlift – This is where the range of movement (ROM) of the lift is reduced in order to train a particular part of it.
[38] A partial repetition deadlift may also only involve working in the lower weaker phase, in order to improve the amount if strength that can be applied there and help to overcome any sticking points.
RDLs are particularly effective for improving hip hinge mechanics, strengthening the hamstrings and glutes, and enhancing overall posterior chain development.
While not a complete unilateral movement as the supporting leg provides assistance it still targets glutes, hamstrings and erector spine.
This alters the ROM of the lift and generally makes it less taxing on the lower back and reduces the risk of injury.
[45] Stiff leg deadlift (SLDL) – This emphasizes hamstring development and lower back resilience.
Similar to the conventional deadlift setup, it requires standing with feet shoulder-width apart, hinging at the hips.
Instead, the emphasis lies on minimizing knee bend while pushing the hips back, creating a parallel alignment of the torso to the ground.
SLDL reduces quad engagement, intensifies the demand on the lower back, and challenges the hamstrings from a lengthened position.
While it may not accommodate heavy loads like standard deadlifts, it serves as a valuable exercise for individuals seeking targeted hamstring engagement and lower back resilience within their routine.
