Classic deadlift

Regarding the body position, one should initially assume a shoulder-width stance in front of the barbell, directly above the midfoot. The shins should be straight to ensure stability in the lower body. Ideally, the barbell is gripped with a mixed grip, one hand underhand and the other overhand. Alternatively, an overhand grip can be used if it is deemed safer. The grip width should be chosen so that the elbows do not touch the knees during execution. Typically, the grip width is slightly wider than the shoulders. The buttocks should be stretched backward in the starting position. However, it is important to ensure that the buttocks do not form a parallel extension of the upper body but rather represent the lowest point. Only then is the shoulder directly above the bar, and the back remains slightly upright.

Movement execution

The execution of the movement begins by first tensing the entire musculature to then lift the body. The movement starts directly above the midfoot. The barbell is lifted along the body in a concentrated manner, with the power for the upward movement, during exhalation, coming exclusively from the legs and the lower back. Simultaneously, the back is straightened, and the legs are almost fully extended. In the upright position, the hips are slightly pushed forward, and the shoulders are pulled back. Then, squatting while inhaling deeply, one returns to the starting position. By retracting the hips, the upper body slightly lowers forward. The movement can be stopped either just before reaching the ground or by briefly lowering the barbell. However, it is essential that tension is maintained in the musculature in both variations.

Stressed muscles and common mistakes

Despite occasional controversies surrounding traditional barbell lifts, they hold significant potential. However, precise execution is crucial to achieve maximum training effectiveness while preventing injuries in the back area. Below are the most common mistakes and advice on how to address them.

✅ Excessive Weight: The execution of barbell lifts is complex. Therefore, it is advisable to master the technique flawlessly before increasing the weight.

✅ Curved Back: During traditional barbell lifts, the back should remain consistently straight. Be mindful not to hunch or create an excessive arch. Only a slight, natural arch should form in the lower back.

✅ Incorrect Head Position: The head should always stay in a natural extension of the spine. Avoid tilting the head back or moving the chin towards the chest.

✅ Improper Hip Position: The optimal execution of traditional barbell lifts also depends on the position of the hips. They should neither be too low nor too high. Ensure that the hips form a natural extension of the spine and are the lowest point of your upper body.

✅ Facing the Center of the Earth: During the descent, you tilt your back forward. However, it is advisable that it does not simultaneously hover parallel to the Earth's surface.

✅ Legs in Full Extension: To protect the knee joints, it is advantageous to maintain a slight bend in the knees. Consequently, the legs remain almost fully extended.

✅ Lack of Tension in the Body: Throughout all phases of the movement, constant tension should be present in the body. Only in this way can the full potential of the deadlift exercise be exploited.

✅ Leg Position Too Close or Too Far: In traditional deadlifts with the barbell, it is advisable to choose a moderate leg distance. A wide stance is reserved for Sumo deadlifts and is not part of the traditional variation. In the ideal starting position, the hands are shoulder-width apart, while the feet are hip-width apart.

✅ No Straight Final Position: It is not uncommon to observe athletes who lift the weight with the barbell and then linger in a leaning-back position at the end. An exaggerated arch in the lower back promotes potential damage to the spine. Ideally, the legs are extended in the final position, the back is in a straight position, and the shoulders are slightly pulled back.

✅ Barbell Too Far From the Body: Positioning the barbell too generously away from the body jeopardizes the health of the back. Simultaneously, this compromises stability during the execution of the movement. The barbell should be directly above the midfoot.

Alternatives and similar exercises to normal deadlifts

For those who prefer not to rely on the traditional deadlift, there are numerous alternatives. In the following section, you will discover comparable exercises from the extensive spectrum of deadlift training.