Conventional Deadlifts (Part 4 of 4)

Progressing from your hip hinge position into a full conventional deadlift is the pinnacle of all of your hard work. There are several different deadlift variations; the conventional deadlift is the exercise seen at most facilities done by most individuals. We will touch on Sumo positions for the deadlift in future posts.

Objective

  • The conventional deadlift is excellent for developing full-body strength for the posterior chain. The deadlift is not necessary to include in your program but is a primary lift for developing maximum effort and greater efficiency in the gym. 

Joints Targeted

  • The primary joint of movement will be through the hips. There is also a requirement of the intervertebral joints (the spinal column joints) to create stability during the movement. 

Muscle Groups Targeted

  • Agonists
    • Semimembranosus 
    • Semitendinosus 
    • Biceps Femoris 
    • Gluteal muscles
  • Stabilizing muscles
    • Erector spinae
    • Rectus abdominus
    • Internal/external obliques
    • Gluteus minimus/minimus
    • Gastrocnemius

Barbell Deadlift

Starting Position

  • Starting with the bar on the ground with a full-size plate (45.5 cm diameter) on each side. 
  • Bend down to the bar gripping it outside of your knees bring your spine into a neutral position by extending your chest. 
  • Once your spine is in place, elevate your hips, so they are just below shoulder height or until you cannot maintain your spinal position any further.
  • Pack your lats by thinking of sliding your shoulder blades into your back pocket. (You can also use the trick of creating tension in the lats by thinking about turning the pinky side of your hand into the bar)

Movement

  • Once your back is set, think of “Pushing the ground away” with your feet, this will help keep your back in the same relative position to the ground as you extend the bar upwards. 
  • Continue to push the ground away until your shins are vertical, with the bar just below your knee cap. 
  • You are now in your Romanian deadlift position. Think of sliding your hips forward to drive the weight up along your thighs. 
    • You can think of squeezing your butt during this movement. Just be sure not to overextend your back while doing this. 
  • The movement is the same for the band variation of this movement. However, you will want to note the change in tension. As you extend, the resistance will be greater, rather than in the decreasing as with the bar.

Recommended sets and repetitions

  • If you are just learning the movement, do five to eight re, ensuring you have maintained proper spinal position during each movement. 
  • The deadlift will typically be your big movement for the day so working in rep ranges of one, for maximum strength development, to eight, for more size and conditioning. The most typical rep ranges will be between three and five to limit full-body fatigue, adding additional sets of four, five, or even six sets. 
  • Typically you will do deadlifts one to two times per week, as they can become rather taxing for most individuals. If you are looking to develop significantly with the deadlift, you may want to consider using grips or wraps to manage some of the fatigue. 
  • Incorporating bands or chains as implements alongside your deadlift training can help you to continue to maximize your strength at the top of the movement while you continue to develop strength on the initial pull. 

Band Deadlift

 

Check out Learning to Deadlift-Hip Hinge Part 3 A/B

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by Kyle Babiuk

Kyle is a Bachelor of Kinesiology Graduate and is certified with the Canadian Society for Exercise Physiologists. He specializes in movement analysis, chronic disease management through exercise and strength programming. He’s worked with athletes, individuals with chronic diseases, along with many other individuals trying to achieve their health and fitness goals.