The deadlift is a key lift for anyone looking to build strength down the posterior chain – the back of your body. It is particularly good for skiers as it engages your glutes and hamstrings, which are important muscles when it comes to protecting your ACL (Anterior Cruciate Ligament), one of the most commonly injured ligaments for skiers.
In this blog we’ll look at what muscles are targeted, how to set up and perform the deadlift correctly and what variations you can try.
Muscles Used in a Deadlift
The key muscles used in the concentric phase of the deadlift (the lifting phase) are the hamstrings and gluteals to extend your knees and hips.
Many other muscles work synergistically to help with the lift and to stabilise, these include the: core musculature, quadriceps, latissimus dorsi, trapezius, biceps brachii.
So the deadlift is really a full body exercise.
How to Set Up a Deadlift
1. Stand with your feet hip width apart (so not too wide). If you’re using a barbell, the bar should be over the middle of your feet. If you’re using dumbbells hold them in front of your thighs again so that the weights are over the middle of your feet.
2. Draw your tummy in and engage your glutes. Brace your core.
How to Perform a Deadlift
1. Move your hips back, like you’re trying to touch your bum to a wall behind you and lower your chest towards the floor. If using dumbbells make sure they are still over the middle of your feet.
2. When you start to feel a stretch in your hamstrings, start to bend your knees to allow you to go low enough to reach the barbell (if using) or to bring your back parallel to the floor.
3. If using a barbell, take hold of it with your hands outside your knees, palms on top.
4. Stand into your heels, squeeze your glutes and drive your hips forwards to return to standing.
Tips:
- Make sure you keep your breathing in time with your movements – breath in as you lower down then breath out as you lift up.
- Keep your back in a straight, neutral position – not arched through the lower back or rounded through the shoulders.
- Keep your core braced throughout the lift. Your torso should feel rigid.
- Go slowly as you lower down to work the muscles more eccentrically – this is great for skiers as in skiing we are using eccentric strength more than concentric.
Variations on the Deadlift:
1. Romanian Deadlift – keep the legs straight, so you won’t be able to go as low and start with the weight at the top. This engages the hamstrings even more.
2. Sumo Deadlift – Set the feet wide apart. This reduces the stress on your lower back.
3. Single Leg – Requires stabilisation and balance from the core, foot and ankle.
I hope you'll now feel confident including deadlifts in your workouts. Happy deadlifting!
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