Deadlift, who doesn’t know this exercise? Along with the bench press and squat, it is the hardest one, but the deadlift is the most effective for muscle growth. Just think about 75% of the muscles of the body are involved in it!
This article will clarify the most important points in the deadlift technique and how to do it correctly, tell you which muscle groups are being stressed, what mistakes you can make when doing it, and we will discuss why the lower back hurts after the deadlift and what to do.
We also discuss the technique for men, girls, and women and the difference between them, which makes this exercise possible.
Deadlift Muscles Worked And Deadlift Benefits For Men And Women
Why does deadlift suit everyone? Yes, because it is an indispensable exercise for all the muscles of the body. Deadlift is one of the most powerful and large-scale exercises for the muscles involved. There is only one “but” – in order to get the maximum benefit for the strength stimulation from this exercise, the weights should be quite serious for you.
The classic deadlift “on bent legs” can be performed in different styles – the style determines the position of the pelvis and hips (high or low) in the starting position, and accordingly, the load can increase or decrease on the muscles of the extensor spine (especially their lumbar part) and muscles the front surface of the thigh (quadriceps).
Characteristic of any style of deadlift on bent legs (as opposed to deadlift on straight legs) is the initial effort to lift the bar from the floor due to the extension of the legs in the knee and hip joints and the subsequent extension of the torso.
The largest release of anabolic hormones is provoked by the classic most difficult exercises – squats and deadlift, and if you do not do exercises on the upper body, then all of their anabolic effects will affect mainly the muscles of the lower body, i.e. muscles subjected to stress.
However, if, in addition to squats and deadlifts, do deadlift and bench presses on the upper body, then muscle growth will be throughout the body. Hence the well-known expression: “in order to pump up arms, you must first swing your legs.”
So, let’s find out which muscles are involved in performing it:
- At the beginning of the movement, gluteal muscles are included in the activity.
- When straightening the body and bending the knees, the quadriceps and biceps of the hips are strained.
- The back muscles of the thigh are included at the time of flexion and weight retention.
- The back muscles are constantly tense useastaap. They are adjoined by trapezoid and rhomboid, as well as muscles in the area of flexion of the spinal column – they fix the spine in a neutral position, acting as stabilizers.
- When the pelvic extension is involved, the muscles of the posterior region of the thigh take part – the semitendinous part, the semi-membranous muscle, the biceps of the femoral part and the gluteal region.
- The muscles of the front surface of the thighs are activated during the extension of the legs and flexion of the hip.
Muscles worked during the deadlift depend on its type and projectile:
- Classic with a barbell or dumbbells involves the large muscles of the back and legs.
- During sumo deadlift, the back is also loaded, but less, but the inner part of the hips and biceps are perfectly involved.
- In the Romanian deadlift back of the hips is more effectively worked out, while the load on the back muscles is reduced.
Deadlift from an elevation most affects the gluteal muscles.