Of all workout exercises, deadlifts is the only exercise that works out the upper and lower body simultaneously. The arms, abdomen, lower back, upper middle back, the butt, hamstrings, upper thighs and the chest are the main beneficiaries of this exercise. Vast amounts of energy are consumed in this exercise making it a great fat reducing exercise.

The basic requirement for this exercise is good form. This is because flexibility is required for extending the hip area in order to work the lower back area.

Types of deadilft exercises

a. The Romanian deadlift

• Start with a short warm up of about 15 minutes.
• Bend slightly to grab the bar in a manner such that the elbows are at the same height with the knees. With a shoulder width grip, grab the bar with an over hand grip.
• Lift the weight with the legs and not the back. Bring the weight up to the hips level then maintain the following head up, chest out, shoulders back, shoulder blades together and the buttocks out.
• Release the shoulders the lower the weight to the ground. Take care not to bounce the weight on the floor as this result in the lower back injury. Repeat the lifting with heavier but manageable weights. After you have mastered the lifting, try completing your set s in less time to increase your intensity.

The advantage of this technique over other forms of the deadlift is that the joints in the knee and hip areas are more stable. The disadvantage is that there is a risk of curving the back thus injuring it.

b. Sumo deadlift

• The standing posture is wider i.e. the legs are more spread such to enable lifting the weight with the arms inside the legs.
  After achieving the posture, one grips the bar with either an over hand-grip or under hand-grip then lifts the weight until he stands erect.
• The hips and the quads are the body parts most involved in performing this exercise. While the Romanian deadlift weak link is the lower back, the Sumo deadlift weak link is the quads.

The advantage of the Sumo deadlift is that one stands more erect and tends lift more as one lifts through a longer stroke from the ground compared to the Romanian technique. Also one has goes through a lesser range of motion in the hip area to get to the upright position.

The disadvantage comes in the fact that the lifting technique is dangerous. This is because the knees may cave in towards the floor during the lift stroke. The results could be tragic if this happens. The back may break because of the heavy weight and also the knees may fracture. Bio-mechanically a person with long legs should take on the Sumo deadlift.

Short and complete lifting

A short lift describes lifting the weight from a level higher than the ground. This shortens the lift stroke enabling one to lift heavier weights.

• The complete lift describes lifting the weight from the ground level with the back flexed fully.
• The short lift however cheats the brain that one is gaining muscle since he or she has lifted a heavier weight. The complete lift is the ultimate tester and has the benefit of strengthening the muscle tissue more than the short lift.

Thus choose the deadlift lift technique that suits your physique.

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