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Encyclopedia > Deadlift
Deadlift

The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly. This article is about strength training using weight (gravity) to generate resistance to contraction. ... The term Exercise can refer to: Physical exercise such as running or strength training Exercise (options), the financial term for enacting and terminating a contract Category: ... This article is about the exercise equipment. ... The trapbar deadlift is a weight training exercise using a specialty bar known as a trapbar. ... The trapbar is an implement used in weight training. ... Powerlifting is a strength sport, consisting of three events: the squat, the bench press, and the deadlift. ...

Contents

Overview

The deadlift is a compound movement that works all of the major and most of the minor muscles in the abdomen and lower body, with emphasis on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, and gluteus maximus. The remaining muscles are involved in stability control. It is, in a sense, the purest single event test of strength because it is one of the few lifts of dead weight (weight lying on the ground). In most other lifts the weight changes direction or starts in the air and several other athletic skills such as balance, coordination are emphasized. For example, both Olympic weightlifting events require a great deal of athletic skill in addition to strength. In addition, it is commonly believed to be the oldest test of strength dating back to cultures who competed at lifting the heaviest stones. The Erector spinae (or Sacrospinalis in older texts), and its prolongations in the thoracic and cervical regions, lie in the groove on the side of the vertebral column. ... In anatomy, the back usually refers to the posterior side of the torso in humans and primates. ... Look up Back in Wiktionary, the free dictionary. ... Muscles of the iliac and anterior femoral regions. ... In human anatomy, the hamstrings are a group of muscles on the underside (posterior aspect) of the thigh. ... The gluteus maximus is the largest of the gluteus muscles which are located in the buttock. ... This article is about the sport of weightlifting. ...


World records

The record under official powerlifting rules is 455 kg (1003 lb) by Andy Bolton. [1] Andy Bolton is an English powerlifter from Leeds, UK. He currently holds the world record for the Deadlift at 1003 lbs / 455kg, (WPO Semi-Finals, Lake George, New York, Nov 2006). ...


The record for a strongman-style deadlift, with a longer bar and from a greater height, is held by Benedikt Magnusson, who deadlifted 500kg (1100 lb). Sigmarsson deadlifted 523 kg from the height of kenees in 1987.


Muscles involved

The human torso Torso is an anatomical term for the greater part of the human body without the head and limbs. ... The human abdomen (from the Latin word meaning belly) is the part of the body between the pelvis and the thorax. ... Rectus abdominis The rectus abdominis muscle is a paired muscle running vertically on each side of the anterior wall of the human abdomen (and in some animals). ... Aponeurosis is the singular of Aponeuroses Grays Anatomy states that Aponeuroses are flattened or ribbon-shaped tendons, of a pearly white color, iridescent, glistening, and similar in structure to the tendons. ... The external oblique muscle (of the abdomen) (also external abdominal oblique muscle) is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. ... The iliocostalis is the muscle immediately lateral to the longissimus that is the nearest to the furrow that separates the epaxial muscles from the hypaxial. ... Intertransversarii muscles The Intertransversarii are small muscles placed between the transverse processes of the vertebræ. In the cervical region they are best developed, consisting of rounded muscular and tendinous fasciculi, and are placed in pairs, passing between the anterior and the posterior tubercles respectively of the transverse processes of two... The latissimus dorsi (plural: latissimi dorsi) is the large, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the spinotrapezius on its median dorsal region. ... The levator scapulae is a muscle of the back that affects the scapula. ... The longissimus is the muscle lateral to the semispinalis. ... The Quadratus lumborum is irregularly quadrilateral in shape, and broader below than above. ... The Rhomboid major is a muscle of the human body. ... The Serratus posterior superior is a thin, quadrilateral muscle, situated at the upper and back part of the thorax. ... The serratus posterior inferior muscle lies at the junction of the thoracic and lumbar regions. ... The splenius cervicis (splenius colli) arises by a narrow tendinous band from the spinous processes of the third to the sixth thoracic vertebrae; it is inserted, by tendinous fasciculi, into the posterior tubercles of the transverse processes of the upper two or three cervical vertebrae. ... Teres major is a muscle of the upper limb and one of six scapulohumeral muscles. ... This article is about the human skeletal muscle. ... In common usage, a human leg is the lower limb of the body, extending from the hip to the ankle, and including the thigh, the knee, and the cnemis. ... Muscles of the iliac and anterior femoral regions. ... The Rectus femoris muscle is a muscle of the human body. ... The Vastus lateralis muscle is a muscle of the human body. ... The Vastus intermedius muscle is a muscle of the human body. ... The vastus medialis is the muscle that brings the kneecap inward, holding it in the position it should be. ... In human anatomy, the hamstrings are a group of muscles on the underside (posterior aspect) of the thigh. ... The biceps femoris is a muscle of the posterior thigh. ... The Semitendinosus muscle is a muscle of the human body. ... The Semimembranosus muscle is a muscle of the human body. ... In anatomy, the hip is the bony projection of the femur which is known as the greater trochanter, and the overlying muscle and fat. ... Gluteus maximus The gluteal muscles are the three muscles that make up the human buttocks. ... The gluteus maximus is the largest of the gluteus muscles which are located in the buttock. ... The gluteus maximus is the largest of the gluteus muscles which are located in the buttock. ... The piriformis (from Latin piriformis = pear shaped) is a muscle in the gluteal region of the lower limb. ... The superior gemellus muscle is a muscle of the human body. ... The forearm is the structure on the upper limb, between the elbow and the wrist. ... The flexor digitorum profundis is a muscle in the forearm that flexes the fingers. ...

Variations

The Romanian deadlift is commonly used by Olympic Weightlifters. This variation puts more emphasis on the hamstrings and glutes. To perform them, unlock the knees and let the weight descend until knee level by bending from the hips.


The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking a sumo stance, hence the name. This variation changes the emphasis of the lift to the legs and glutes instead of the back. The sumo deadlift is purported to be easier for those with large waists but, if done incorrectly, is capable of placing excessive stress on the hips and hamstrings, as well as the connective tissues of the pelvic bone and by extension, the lower back. For other uses, see Sumo (disambiguation). ... Human male pelvis, viewed from front Human female pelvis, viewed from front The pelvis is the bony structure located at the base of the spine (properly known as the caudal end). ...


Deadlifts can be performed using dumbells or barbells, with one hand or two hands & with one leg or two legs. Variations are only limited by the athlete's imagination. Other variations are the side deadlift or suitcase deadlift, deadlift from a box, rack pulls, deadlift lockouts, and "Kuck pulls"


The archaic "dead weight lift", or "dead weight lift with lifting bar" involved a T-bar with weight loaded on it while the lifter stood on sturdy chairs or other such platforms. An unbelievable amount of weight could be lifted in this manner due to its short range of motion; the main limitations are in the grip. This lift is similar to the modern day rack pulls, where a heavy amount of weight is lifted deadlift style a short distance in a power cage or squat rack.


There are two grips to use. Both overhand and a mixed overhand-underhand (sometimes called "offset," "staggered," "alternating", or "mixed") grip. Considering forearm strength, overhand grip still suffer from the bar potentially rolling about, which the mixed grip is capable of neutralizing, through the physics of reverse torsion. The mixed grip also allows more weight to be used for this reason.


In order to prevent the bar from rolling out of the hands, some lifters have been known to use an Olympic lifting technique known as the "hook" grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to "hook" onto them with the fingers. The hook grip can make it easier to hold heavier weights using less grip strength, and keeps both shoulders and elbows in a symmetrical position. While it theoretically takes much of the stress off of the joints which might be created by the twisting of a mixed grip it has the disadvantage of being extremely uncomfortable for the thumbs, something which those who advocate it says will pass once a lifter becomes accustomed to it. Another, but rarely used method is a combination of the mixed overhand-underhand grip and the hook grip, preferred by people who lift heavier weights than their grip can handle, but who don't want to rely on lifting straps or other supportive gear.


The trapbar deadlift is a variation of the deadlift using a special U-shaped bar (a trapbar). This allows more clearance for the knees to pass "through" the bar. The trapbar deadlift is a weight training exercise using a specialty bar known as a trapbar. ... The trapbar is an implement used in weight training. ...


Snatch-grip deadlift. Deadlifts from a platform.


Dangers

See diagram
See diagram

Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially the heavier the weight one lifts. Failure to keep the back straight during the movement causes undue stress to the spinal discs, by pinching the front and leaving a gap at the back, forcing the internal fluids to compress towards the back, and potentially causing at least one herniated disc. This is especially true of the lumbar region of the spine, which bears the bulk of the compressive forces on the upper body. Image File history File links Download high resolution version (233x800, 27 KB) File links The following pages link to this file: Vertebral column Deadlift ... Image File history File links Download high resolution version (233x800, 27 KB) File links The following pages link to this file: Vertebral column Deadlift ... Categories: Medicine stubs | Orthopedics ... The vertebral column seen from the side Different regions (curvatures) of the vertebral column The vertebral column (backbone or spine) is a column of vertebrae situated in the dorsal aspect of the abdomen. ...


In addition, the compression can squeeze the spinal roots of the spinal cord, causing nerve-conditions like lumbago or sciatica. The Spinal cord nested in the vertebral column. ... Lumbago is a term used to refer to low back pain. ... Sciatica is pain caused by general compression and/or irritation of one of five nerve roots that are branches of the sciatic nerve. ...


It is important that those executing a deadlift are proficient in the recruitment (voluntary activation) of the deep abdominal and trunk muscles. In particular, it has been suggested that recruiting the Transverse Abdominus muscle provides a natural corset-like brace around the trunk, helping to protect against injury[citation needed]. A good method to help achieve this and avoid lower back injuries is to keep the abdominals braced using the Valsalva maneuver. This will build anterior support for the spine. However, as a cautionary note, this technique can drastically increase blood pressure during the exercise and should not be performed by people with known or suspected heart conditions. The transversus abdominis muscle, also known as the transverse abdominal muscle, is a muscle layer of the anterior and lateral abdominal wall which is deep to the internal oblique muscle. ... A luxury hourglass corset from 1878. ... In medicine, the Valsalva maneuver is performed by forcibly exhaling against closed lips and pinched nose, forcing air into the middle ear if the Eustachian tube is open. ... The vertebral column seen from the side Different regions (curvatures) of the vertebral column The vertebral column (backbone or spine) is a column of vertebrae situated in the dorsal aspect of the abdomen. ...


Some weightlifters use special belts to keep their lower back stabilized. Whether or not these belts actually prevent injuries is debated. Furthermore, one school of thought suggests that the use of belts should be minimized, as it does not allow for the development of one's stabiliser muscles, thereby increasing the potential of serious injury.


Using an underhand grip is potentially hazardous on heavy deadlifts as a supinated grip shortens the biceps muscle and increases the load on it, possibly leading to a rupture of the muscle or connecting tendons. The risk is most notable in individuals without full flexibility in the elbow joint.


References

  • Mark Rippetoe with Lon Kilgore, Starting Strength, The Aasgaard Company Publishers, 2005, ISBN 0-9768-0540-5
  • Frédéric Delavier, Strength Training Anatomy, Human Kinetics, 2001, ISBN 0-7360-4185-0

Year 2005 (MMV) was a common year starting on Saturday (link displays full calendar) of the Gregorian calendar. ... This article is about the year. ...

External links

Strength training is the use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. ... Quads redirects here. ... The squat is a lower body exercise used in strength training. ... The leg press is a weight training exercise in which the individual pushes a weight away from them using their legs. ... A lunge performed with dumbbells held in each hand. ... The leg extension, also called the knee extension is an isolation weight training exercise for the quadriceps. ... In human anatomy, the hamstrings are a group of muscles on the underside (posterior aspect) of the thigh. ... In humans, the gastrocnemius (pronounced ) muscle is a very powerful superficial muscle that is in the back part of the lower leg and also called the calf. ... The Pectoralis major is a thick, fan-shaped muscle, situated at the upper front (anterior) of the chest wall. ... A soldier (lying down) performs a bench press The bench press is a strength training exercise in which, while lying on their back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the... The dip is an exercise used in strength training. ... Fly exercises can work through all three planes of motion. ... A press up (also push up) is a common strength training exercise performed while lying horizontal and face down, raising and lowering using the arms. ... The latissimus dorsi (plural: latissimi dorsi) is the large, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the spinotrapezius on its median dorsal region. ... This article is about the human skeletal muscle. ... An exercise that is used with a dumbbell as you kneel over the side of a workout bench with an arm and leg to one side. ... Chin Up is a song from Charlottes Web the 1973 Hanna Barbera animated musical. ... The Pulldown exercise or the Cable Lat Pulldown is a compound exercise designed to stress and develop the Latissimus dorsi (Lat). ... pull-up A pull-up is an upper body compound pulling exercise. ... The shoulder shrug is an exercise in weight training. ... In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. ... Fly exercises can work through all three planes of motion. ... The military press is a weight training exercise, variation of the overhead press. ... The press or overhead press is a weight training exercise which focus on the development of the shoulders. ... Also called High Pull. ... The triceps brachii muscle is often simply called the triceps (both singular and plural). ... The dip is an exercise used in strength training. ... Lying triceps extensions, also known as Skull Crushers, is one of the most stimulating exercises to the entire triceps muscles in the upper arm. ... In human anatomy, the biceps brachii is a muscle located on the upper arm. ... The biceps curl is sometimes performed on the preacher bench, which helps to keep the upper arm motionless. ... Abdominal exercises are those that affect the abdominal muscles (colloquially known as the stomach muscles). ... Performing the crunch. ... The Erector spinae (or Sacrospinalis in older texts), and its prolongations in the thoracic and cervical regions, lie in the groove on the side of the vertebral column. ... Good morning is a greeting that people often use during the morning portion of the day. ... Weight trainers commonly divide the bodys individual muscles into ten major muscle groups. ...

  Results from FactBites:
 
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