The dead lift: A comprehensive strength exercise with numerous variations

The deadlift is a strength, multi-joint exercise in which a person smoothly lifts a weight from the floor. This basic exercise is used not only in powerlifting and weightlifting, but also in fitness and CrossFit.

The classic barbell deadlift is one of the most effective exercises for working the muscles of the back, legs and buttocks. It helps build strength and endurance, as well as improve posture.

The classic deadlift in the Smith machine is suitable for beginners who are just learning the proper technique of the exercise.

For an elevated (from a "pit") variant, a step platform or weights are needed to raise the bar about 8-10 cm from the standard position.

The sumo deadlift is a variation of the classic one, where the foot position and grip are wider, resembling the fighting stance of sumo wrestlers.

The deadlift with a trap bar allows for a more natural body position, which reduces the load on the lower back.

Different grip types can be used for the deadlift, such as straight, mixed, hook, neutral and reverse, each with its own specifics.

It is recommended to initially master the technique with an empty bar, gradually increasing the weight. Experienced athletes use calculations based on a percentage of the one-rep maximum weight.

The main load in the deadlift falls on the lower part of the body - the gluteal muscles and quadriceps. The hamstrings, calf tendons, lats and trapezius muscles, as well as the abdominal area, are also activated.

The benefits of the exercise include activating a large number of muscles, training stabilizing muscles, stimulating testosterone and growth hormone, improving the cardiovascular system and overall physical fitness.