Deadlifts - The German term "deadlifting" is much more common - are among the classic strength training exercises. This special exercise is the conclusion of the classic powerlifting with bench presses and squats. In addition, the deadlift is also part of other competition variants. The exercise is a very complex affair where you can do a lot of damage. With hardly any other training is the correct execution as important as with the deadlifts. Injuries in the back, on the shins, arms and hands or on the shoulders could otherwise be the result. On the other hand, the deadlifts - assuming proper movement - have huge benefits for you. Deadlift is the best basic exercise for strengthening and building the muscles in the lower back. A powerful lower back is the basis for a healthy life in all areas. With the Deadlifts you raise a weight lying on the ground with the upper body and stretched arms. The right grip techniques, optimal posture and posture of the legs, head, buttocks and back are crucial. Deadlifts are available in several variants. That is a good thing, because a slight change in the execution of this basic discipline of strength training makes sense for some people.

These are deadlifts

In the deadlifts, you pick up a barbell lying on the floor with your upper body. You hold the pole with stretched arms and you first crouch down in front of her. From the stooped posture you pull the weight of the dumbbell up until you are standing straight. In the next paragraph you will be described the correct execution of the deadlifts. Be sure to stick to it, because only with proper movement can you not only minimize the risk of injury. You train your entire body with this immensely important exercise. Your grip strength will benefit enormously. In addition, the deadlift will strengthen your thighs, buttocks (gluteus maximus), lumbar spine (lower back), and soleus muscles in the calves. As you will learn below, there are several variants of deadlifts that can easily change the focus of the stress. 

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Correct execution of deadlifts

The starting position is crucial in the deadlifts. You need a stable and secure stand. Your feet should be placed shoulder to hip width in the middle of the stang. The legs must be so straight that your shins can form a vertical line as possible. But that depends on your physical conditions. See it as a guideline. Now you lean forward and grab the pole at the level of the shoulders with your arm outstretched. You are now sitting in front of the pole. Your buttocks are relatively far below. The shins are vertical. Legs and upper body are bent. In this position, you must not remain too long, otherwise you lose valuable tension. Pull up the weight by straightening your upper body and legs. Do not straighten your knees as you would with the leg press. The most important thing about this movement is a straight back, as the exercise puts pressure on the sensitive lower back lumbar region. That should also be so, because the local muscles (Rückenstrecker ua) you want to train with the deadlifts. Hold the dumbbell as close to the body as possible. A small tic to the back is alright. Breathe deeply before inhaling or straightening, to breathe deeply and tense the abdominal muscles. This will allow you to build up pressure in the abdominal and lung area that stabilizes your spine.  Perform the deadlifts slowly and evenly. Explosive and jerky movements are part of the power training (plyometric training) and are only for advanced and professionals, as these repetitions must be carried out correctly. 

The posture of your back and the right grip technique on the deadlifts Maintain the tension in the back during the whole sequence of movements - also in the negative phase. The best way to achieve this is to bring your neck and buttocks into line. When you raise your head, you come into a light hollow cross. This is acceptable, especially as it allows you to exert extra tension on the spinal extensor. You have to push your shoulders back in the last third of the righting movement. Very important is the right grip technique. The most stable posture without danger of rolling out of the pole you reach with the cross handle. With one hand you grip the pole in the upper grip and with the other in the lower grip. In the upper grip, the thumb points towards the body and the palm downwards. The undergrip is the other way around. You lose a little power by the latter. If you want to temporarily strengthen your grip, you can hold the rod with both hands in the upper grip. But that makes you more unstable; and with decreasing force the bar threatens to roll out in body direction.

Health concerns and dangers of deadlifts

Health is at the top of the deadlift. Failure to do so may damage the spine, especially in the lower back area. Especially in the plyometric exercises to strengthen the speed of the explosive movements can be very dangerous in an incorrect execution of deadlifts. For the classical deadlift described above you need a relatively high amount of strength and experience. Many women prefer the below-described variant with straight legs, as this only covers half the deadlifts. Other risks include your shins, fingers, elbows and wrists, neck, shoulders and knees. On the other hand, deadlifting is the most effective exercise to strengthen your lower back. This forms, among other things, the basis for an upright upper body when walking and walking and a painless lumbar area.

Different competition types and variants of the deadlifts

Deadlifting is the last discipline of the classic powerlifting with squats and bench presses. There are also competitions for bench presses and deadlifts ("Push & Pull") as well as for the deadlift alone In addition to the classic variant of the deadlifts described above, there are the Sumo-style and deadlifts with straight legs and the sumo deadlift The feet are approximately where the weight plates are located.The rod is touched and pulled shoulder width in the cross handle.Here you train especially your hip muscles.There is also the variant of the deadlifts with straight legs If you do not come down, you can also take the pole off of a tray, then use the cross handle or double top handle to pull the bar down with your upper body Above, you can choose other alternatives in the studio, the deadlifts with dumbbells only something for experienced people, since you can quickly falter here. You can also work out with the rope pull on the tower. Here it is important to find the right height of the rope joint and the right distance to the tower.


Deadlifts are an important part of strength training. Correctly executed they lead to a tremendous strengthening of the body center, which is often neglected by many athletes. Decisive is the correct execution, in order to avoid injuries. If everything goes as it should, deadlifting is a must for women and men alike.

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