Why Deadlifting is Essential for Strength and Longevity

The Legacy of Brad Gillingham: A Deadlifting Icon

I competed in 15 International Powerlifting Federation (IPF) World Championships. With my long limbs, I was a below average squatter, a decent bencher, but a frequent gold medalist in the deadlift. The deadlift was simply my strongest lift: it allowed me to win championships.  I held the IPF Open World Record in the deadlift for several years, and still own several Master’s World Records. When the barbell hit the floor I was always confident that I could pull with the best. Often times I would move up in the standings, from the middle of the weight class, to the medal podium. I won my first of six IPF World Championships in Akita City, Japan in 2000.  I was in seventh place after the squat, I moved up to fourth following the bench, and then pulled my way into the Gold Medal on my final deadlift. This moved me ahead of multiple time World’s Strongest man and Arnold Strongman Champion, Zydrunas Savickas. I love to deadlift;  I feel it is the king of back exercises.

What Makes the Deadlift the King of Back Exercises?

The deadlift not only builds muscular strength and power, but it is also a great exercise to increase muscular hypertrophy. The world’s top bodybuilders frequently include deadlifts in their mass building efforts. You can always tell who has been deadlifting by the thickness of their spinal erectors. In fact, Ronnie Coleman, who won eight consecutive Mr. Olympia titles, frequently pulled over 800 lbs. during training.

The Anatomy of a Deadlift: Key Muscles and Benefits

Having a strong deadlift is not only essential in strength athletics, but it is a fundamental exercise that should be incorporated into all strength training programs.  Programs often include several variations of the deadlift including conventional deadlifts (close stance), sumo deadlift (wide stance), hexagonal bar deadlifts, Romanian deadlifts (RDLs), stiff legged deadlifts, rack pulls, deficit deadlifts, speed deadlifts, and speed deadlifts with variable resistance bands. The deadlift specifically trains the posterior chain, hip and knee extensors, spinal erectors, abdominal musculature, and back and forearm muscles. Some of the major muscles are gluteus maximus, hamstrings, quadriceps, erector spinae, soleus, gastrocnemius, trapezius, latissimus dorsi (Lats), quadratus lumborum, and flexor and extensor muscles of the forearms.^1,2  

The Role of Deadlifting in Athletic Performance

Deadlift training can improve performance in speed, power, strength, endurance, and muscle hypertrophy. This is why the deadlift and variations of the deadlift have sport-specific applications for multiple sports including archery, Australian football, baseball, basketball, diving, equestrian, football, gymnastics, hockey, powerlifting, rock climbing, rugby, sailing, ski jumping, track and field throwing events, volleyball, weightlifting, wind surfing, and wrestling.¹  

Science-Backed Benefits of Deadlifting

The importance of training the deadlift is backed up by scientific research.  A meta-analysis analyzed 19 studies on the deadlift that were performed to measure muscular activation with surface electromyography (sEMG). The study indicated that the deadlift and its variations are an effective primary exercise to maximize quadriceps, hamstrings, and lower back development for applications that include athletic performance, health benefits, and rehabilitation.³

Programming Deadlifts for Strength Athletes

The first step is to determine why you want to add the deadlift into your training? Are you a strength athlete that wants to get stronger in the deadlift for competition, or are you an athlete that is strength training to improve athletic performance? If you are a strength athlete the answer is obvious. You need to find a way to increase your deadlift for success in competition. If you’re an athlete that is training for a specific sport you need to evaluate different aspects of your sport including: biomechanics, specific conditioning needs, metabolic energy system requirements, injury prevention benefits, and your program variables (frequency of training, sets, repetitions, rest intervals).⁴  Basically, does your sport require you to deadlift to increase strength and power, or are you deadlifting for muscle hypertrophy, injury prevention or overall body conditioning? I have both my volleyball team and my wrestling team deadlifting.  The volleyball team is deadlifting with lower volume and intensity as a supporting exercise. The wrestling team is deadlifting heavy with higher volume to increase absolute strength, strength endurance, and muscle hypertrophy.

The Sumo Deadlift: An Alternative for Different Builds

After you determine your purpose for deadlifting you need to determine what variation of the deadlift exercise would be beneficial. There are two types of straight bar deadlift styles that are used by competitive strength athletes: conventional deadlift (close stance), and sumo deadlift (wide stance). Strength athletes also train with other deadlift variations to develop weak areas in the competition movement.

How to Avoid Overtraining While Deadlifting

Caution should be taken when programming deadlift training volume to avoid overtraining. Limited deadlift training volume is an approach taken by competitive strength athletes that train similar muscle groups through Olympic lifts, squat variations, and functional strength/strongman training. In setting the IPF World Record (876) in 2011, my conventional deadlift training included one set of five repetitions with a training frequency every 14 days (Figure 1). The need for additional deadlift training volume was sustained by RDLS and rack pulls. The program also included a high volume of back squats, squat variations, and leg exercises including box squats, and leg press.

Figure 1

Mastering the Conventional Deadlift Technique

The conventional deadlift position is more applicable than the sumo deadlift to other ground-based lifts (cleans and snatches) that may be included in strength training programs. Therefore, I will focus on the conventional deadlift style.  Additionally, I could never make the sumo deadlift style work. I have the wrong anatomical build with my long legs and torso to make it an efficient pulling technique. Therefore, I am not the best person to talk about sumo deadlift training.

Breaking Down the Deadlift Movement: Step-by-Step Technique

The starting position of the conventional deadlift is dependent on your anatomical build. Foot stance is between hip and shoulder width apart. I used a narrow (less than a foot) stance between my heels for many years, but as I got heavier I moved out to about 16 inches. The bar is gripped on the outside of the legs using a matched (both hands pronated), or alternating grip (one hand pronated and the other hand supinated). The lift is started with vertical shins, a neutral or slightly arched back, and with straight arms. This back position is maintained throughout the lift. You should preload (create bar tension) before starting the lift. Preloading will increase the ability to produce the initial force that is necessary to pull the bar off the floor, assist in keeping the back in a neutral or slightly arched position, and activate the Lats to keep the bar close to the body. The initial part of the lift begins with a strong leg drive (Figure 2). Notice the vertical shins.

Figure 2

When the bar hits a point at the knees, hip extension is completed by squeezing the glutes and extending the knees. Upper and mid back position is maintained in a static/isometric contraction. The load should be focused on the mid or back of the foot. This will allow you to stay in the correct position (Figure 3).

Figure 3

Use a strong hip extension to finish the lift.  Be patient with the lockout. The bar speed will slow down, but maintain your form. Don’t ramp the bar by rebending your knees. Squeeze the glutes and bring the lift to the full lockout position (Figure 4). The bar is then returned to the ground with a controlled eccentric contraction. Do not drop the bar at the top of the lift.  In competition, this would negate the lift. Additionally, this takes away the training benefit of the eccentric contraction.

Figure 4

Deadlift Training Variations

Conventional deadlift training variations like deficit deadlifts, speed deadlifts, and speed deadlifts with variable resistance bands are performed utilizing conventional deadlift technique. The deficit deadlift is performed by standing on a raised block or weight plates to increase range of motion (ROM). This increases time under tension, and builds strength in a longer ROM. Compensatory acceleration (speed deadlifts and speed deadlifts with variable resistance bands) are conventional deadlifts performed with maximum acceleration. Compensatory Acceleration Training (CAT) is a method of training in which you accelerate the bar through the concentric phase of the movement. This style of training was made popular by Strength Guru Louie Simmons and his Westside Barbell training methods. Speed deadlifts can also incorporate variable resistance bands which will increase the intensity of the load the closer you get to lockout. I like to incorporate speed deadlifts at times in my training as a recovery week, or prior to rack pulls.

Brad Gillingham 400kg Conventional Deadlift with Hook Grip

The Role of Hexagonal Bar Deadlifts in Training

The hexagonal bar deadlift (HBD) is a deadlift variation that uses a hexagonal shaped specialty bar, or “hex bar”. Back in the day we used to call this movement a trap bar deadlift. The HBD is utilized by  some athletes in place of the straight bar. This HBD is performed by stepping inside the hexagon and then gripping and completing the movement with a neutral grip. The HBD allows you to initiate the lift in a more upward position than a straight bar deadlift. The upright position reduces the resistance moment arm at the lumbar spine. The HBD variation may be an alternative to straight bar deadlifts when the goal of incorporating the deadlift movement is to train the quadriceps, or when an athlete has lower back issues that prevent them from using the straight bar. I have several aging friends with lower back issues that have been able to start deadlifting again using the HBD. You’re still getting plenty of back and glute work in, but there is less strain on the lower back. This is backed up by research. A study was performed on 20 weight trained participants to compare the differences in EMG activity of the quadriceps, hamstrings, and erector spinae. The results of the study indicated that the HBD produced greater muscle activation of the quadriceps, whereas the straight bar deadlift produced greater muscle activation of the erector spinae and hamstrings. In addition, strength athletes that are involved in the sport of strongman may also have a sport specific application of training the HBD to prepare for events that involve a heavy farmer’s walk frame carry.

Rack Pulls: Overloading for Maximum Strength Gains

Rack pulls are a method of performing deadlift repetitions within restricted ROM above or below the knee with supermaximal loads. This is accomplished by setting the bar on the pins in a power rack. I have incorporated rack pulls into my training programs for many years both as a coach and a former IPF deadlift world record holder. I believe that incorporating rack pulls along with full deadlifts is a superior training method to increase maximum strength. I learned about rack pulls from early childhood training sessions with my father Gale Gillingham. He developed his method of training during his Green Bay Packer Hall of Fame playing career. My grandfather built him a custom rack out of 4x4 timbers in the late 60’s.  He eventually had a local machine shop build a heavier duty rack in 1970. He routinely performed heavy partial range of motion (PROM) movements at various pin heights in the squat, bench, and deadlift.

Incorporating rack pulls will allow you to use more weight (supermaximal) in training than can be lifted from the floor. There is a considerable amount of scientific research conducted on defining the sticking point of a lift. The sticking point in the deadlift is about 2 inches below the knee cap. Training with supermaximal weight above and around the sticking point can be beneficial to maximize your deadlift strength.⁶   My many years of training rack pulls have always given me lots of confidence going into competitions. I know that if I can get the bar off of the floor with some speed I can always lock it out. 

If you’re not training with rack pulls you need to start.  Research indicates that rack pulls are a viable method to blast through a plateau and maximize your strength. ^6,7 Additionally, Strongman competitions will often include PROM deadlift events using various implements like silver dollar deadlifts, truck tire deadlifts and various apparatuses to lift cars and trucks.  At the 2003 Arnold Classic Strongman contest I won the Humvee tire deadlift pulling 975 lbs. I had a definite advantage in lifting the slightly elevated, longer bar from my years of training supermaximal rack pulls.

Romanian Deadlifts for Posterior Chain Development

The RDL is an essential primary or assistance exercise to train the posterior chain. I learned about RDLs from a friend of mine that was working with Olympic lifters. Many of the Eastern European lifters I would see in competition were former Olympic lifters. They always had great back position and strong hip extension. They would break that deadlift off of the floor and once it got above the knees it turned into a hip hinge with a strong hip extension generated from the hamstrings and the glutes. Scientific research using EMG indicates there is more hamstring activation in the RDL than the conventional deadlift.³  I can assure you that you don’t need research to confirm that your hamstrings are really sore after hitting some heavy RDLs. I also really feel RDLs in my glutes. This makes the RDL a great assistance exercise for improving hip extension strength. The RDL is performed by lifting the first repetition off the ground using the conventional deadlift technique. The knees are maintained at minimal flexion during the downward movement. The downward movement is completed by flexing at the hips while maintaining a neutral to slightly arched back. The bar is kept close to the front of the leg, and lowered slowly, to a point lower than the patella, or until the bar has reached its maximal ROM without compromising lifting posture. The key is to focus on initiating the movement at the hips, glutes, and hamstrings while maintaining minimal knee flexion.  The upward phase of the lift is performed by simultaneously extending the knees and hips with strong glute contraction, while maintaining a neutral to slightly arched back.  I like to complete the upward motion explosively, but under control. Incorporating RDLs into my workouts was huge for me. It really helped me to develop and maintain an efficient body position in both the squat and the deadlift.

The Hook Grip: A Game Changer for Heavy Deadlifts

The alternating grip is the most common grip when deadlifting heavy as it allows you to hold onto more weight than a matched grip. However, an exception would be to incorporate a hook grip into the match grip style by hooking your thumbs under the bar with the index and middle fingers. This is a technique used in Olympic weightlifting. Grip was a limiting factor for me prior to switching over to a hook grip.  At the 1999 IPF Battle of the Giants I watched IPF World Champion Maxim Podtynny from Russia hook grip 854 lbs. At the same meet I was limited to what I could lift on my third attempt because of my grip. At that time there were very few powerlifters in the world using a hook grip.  I spent most of 2000 working on perfecting my technique prior winning the 2000 IPF World Championships using the hook grip. From that point forward I was no longer afraid of holding onto the bar. Although there is some pain involved in gripping in this manner. The hook grip allows you to lock the bar into your hands and will give you confidence that your grip will not be an issue. Additionally, there is far less exposure to tearing a bicep using the hook grip. Biceps injuries, originating from the deadlift, generally occur to the supinated or underhand arm. My biggest deadlifts were pulled after I tore both of my biceps at the 2002 and 2003 Arnold Strongman contests. Since that time I have hook gripped over 1000 lbs. in the rack pull on a regular basis with both biceps repaired.

Deadlifting for Longevity, Mobility, and Independence

The deadlift is not just a test of strength found in powerlifting, strongman, and Crossfit competitions. It is an essential exercise with several different variations that can help build and maintain the functional strength that is necessary for life-long strength, mobility, and longevity. The deadlift works just about every muscle in the body, but it is a primary builder of hip extension strength. Hip extension is a motor skill that is necessary for normal everyday activities like walking, running, jumping, getting up from a seated position, or picking up a heavy piece of furniture. Do you want to avoid having to call the neighbor every time you need to move something heavy around? Start deadlifting and stay strong. Additionally, as we age we lose bone mineral density (BMD) which leads to osteoporosis and the risk of broken bones. The deadlift is a great exercise to increase BMD in the hip and lumbar spine areas.⁸

Speed Deadlifts for Power and Acceleration

Decide on which variation of the deadlift is best suited for you, or incorporate more than one variation into your training. The conventional deadlift is great for developing lower back strength. The hexagonal bar deadlift focuses more on quadriceps development, but can also be a great way to build hip extension strength if you have lower back issues. Programs that include Olympic lifting should include the RDL to develop the proper position for the hang clean. Speed deadlifts and speed deadlifts with bands are great for compensatory acceleration training. In addition, rack pulls can be incorporated to utilize training loads greater than what can be pulled off of the floor.

Why the Deadlift is the King of Lifts

The bottom line is if you’re not deadlifting; you need to start. In my opinion, if you were limited to one single lift to build strength, muscle hypertrophy, and to maximize longevity, mobility, and independence as you age, I would recommend the deadlift. Good luck and stay strong!

Essential Equipment for Optimizing Your Deadlift Training

As you begin your deadlifting journey or refine your technique, it’s important to have the right equipment to support your training. A well-rounded setup might include reliable strength training equipment for safe and effective lifts, durable gym flooring to protect your space and reduce impact, and high-quality free weights for progressive overload. Additionally, incorporating cardio equipment into your routine can help improve your endurance and recovery, which are essential for maximizing your deadlifting performance. No matter your fitness goals, investing in the right gear is key to achieving success and staying injury-free.

About the Author:

Brad Gillingham is a 14-time USA Powerlifting National Champion and a 6-time International Powerlifting Federation (IPF) World Champion.  He holds numerous National and International World records.  He has been inducted into both the USA Powerlifting and IPF Hall of Fames. His entire career has been performed under rigorous drug testing standards. He is the co-owner of Jackals Gym and is strength and conditioning coach for Wrestling and Volleyball at Southwest Minnesota State University. He is a Certified Strength and Conditioning Specialist and holds a master’s degree in Sports Conditioning and Performance.

References 

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4. Fleck SJ., Kraemer, W.J. Designing Resistance Training Programs. Human Kinetics; 2014.
5. Camara KD, Coburn JW, Dunnick DD, Brown LE, Galpin AJ, Costa PB. An examination of muscle activation and power characteristics while performing the deadlift exercise with straight and hexagonal barbells. Journal of Strength and Conditioning Research. 2016;30(5):1183-1188. doi:10.1519/jsc.0000000000001352
6. Gillingham B, DeBeliso M. The Efficacy of Partial Range of Motion deadlift Training: A Pilot Study. International Journal of Sports Science. 2022;12(1):14-22. Doi: 10.5923/j.sports.20221201.03
7. Gillingham B, Bishop A, Higa GK, Adams KJ, DeBeliso M. The relationship between partial and full range of motion deadlift 1-repetition maximum: A technical note. Journal of Strength and Conditioning Research. 2022;37(4):909-914. Doi:10.1519/jsc.0000000000004342
8. Nguyen, V. H. (2021). Exercises aimed to maximize lean mass and bone mineral density at the hip and lumbar spine. Osteoporosis and Sarcopenia, 7(1), 42–43. https://doi.org/10.1016/j.afos.2021.03.001