Last month we talked about the squat being a great exercise for everyone, especially athletes. Another lift I feel that gets overlooked is the deadlift. So many exercise routines focus purely on quadriceps dominant movements, such as the squat and leg press that the hamstring/glut movements get left out. An imbalance between these two can lead to several problems including knee and back pain. As an athlete, this imbalance could affect your performance in speed activities and increase your chance of injury. The deadlift is also a phenomenal back and grip strength builder.

There are several ways to perform the deadlift. Let's look at the various styles and techniques.

Sumo Straight Bar Deadlift

This is my personal favorite style of deadlifting. I've used this method with several basketball players and the average increase in vertical jump was 1.5 inches in 6 weeks. If you are familiar at all with powerlifting, this is the style you will most likely see.

First start by taking a stance that is as wide as the slash marks on the bar. Turn the toes out slightly and be sure the bar is in contact with your shins to start. Take an alternated grip on the innermost gnarl on the bar. Your hands will be on the inside of your legs. In the start position, your butt should be slightly higher than your knees, but not so much that you are performing a straight leg deadlift. Be sure to spread the chest in the bottom and lift with the legs. The bar should slide up your legs on the ascent. Be sure to finish the movement at the top with your shoulders slightly behind your hips. When returning the bar to the floor, be sure to keep the bar tight to the body and have chest and back straight.

Conventional Style Deadlift

The technique for this lift is almost exactly like the sumo stance version. The only difference is your feet should be just inside of shoulder width and your hands will be on the outside of your legs. This style requires long arms and extreme flexibility in order to grip the bar and not get caught on your knees during the lift. Generally the lower back is used more on this lift than any other.

Trap Bar Deadlift

The stance for this style is exactly like the conventional style. You will use a trap bar and get in the same position as described above. This tends to be easier than the conventional because the bar will be away from your knees allowing more leg recruitment during the lift. Many athletes prefer to use this style because it closely resembles an athlete stance and vertical jump. You can also use blocks under your weight to decrease the depth that you will have to travel. This is ideal especially when dealing with individuals and athletes over 6'4” or so. If you would like more information on the trap bar itself and where to get one, contact Jeff Sellers at 812-484-0102 ext. 13.

Deadlift Machines

Several companies have tried to design a machine that simulates the deadlift. I would recommend the Core 4 Deadlift machine. It has a very smooth movement and can be used by athletes and individuals of any age. By controlling the range of motion, I think it works best for young athletes who are just discovering weight lifting. The stance for this lift is almost identical to the trap bar and conventional styles. You can also do single leg activities on this apparatus. For more information on the Core 4, contact Jeff Sellers at the above number.

Hopefully now that you have a better understanding of the deadlift and its advantages, you will try to incorporate it into your routine. I prefer to do the squat and other quad dominant exercises on one day of the week and then deadlift and hit other hamstring and glut dominant exercises (leg curl, straight leg deadlift, hyperextensions, etc) on a later day.

If you have any questions, feel free to leave questions on the feedback portion of Revolution Mag. Until next month, train hard and give the deadlift a try.

Ken Bachelder is the co-owner of Club Fitness Zone in Evansville, Indiana and is the former Director of Strength and Conditioning at the University of Evansville. He is an NCAA Division I individual and team powerlifting national champion.