American Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The American Deadlift is a compound barbell exercise designed to primarily target the hamstrings while engaging several secondary muscle groups, including the abs, adductors, calves, forearms, glutes, lats, lower back, quads, traps, and upper back. This exercise combines the traditional deadlift's powerful pulling motion with an emphasis on hamstring activation through controlled form and technique. The movement requires a barbell and involves lifting the weight from the ground while maintaining a neutral spine, hinging at the hips, and keeping the knees slightly bent to focus on the posterior chain. Ideal for building strength, stability, and overall muscle balance, the American Deadlift is a versatile addition to any strength training program.
How to Perform
Adjust the barbell to a height slightly below your hips and load it with the appropriate amount of weight based on your strength level and experience.
Position yourself close to the barbell and lean forward slightly, gripping it with both hands in a double overhand grip. Ensure your hands are shoulder-width apart for stability and comfort.
Engage your core, stand upright by straightening your hips and knees, and carefully step back two small paces to create enough space for the movement.
Unlock your knees and push your hips backward to initiate the hip hinge. Lower your torso until the barbell is just below your kneecaps, keeping your back straight and your chest slightly lifted.
Drive through your entire foot—heel, midfoot, and toes—while focusing on applying pressure into the ground as you lift the barbell.
As you reach the top of the movement, fully extend your hips and squeeze your glutes tightly. Simultaneously, tilt your pelvis slightly forward to complete the lift with proper alignment.
Begin the descent by reversing the movement: push your hips back, hinge at the waist, and lower the barbell in a controlled manner until it reaches just below your knees or the floor, depending on your range of motion.
Reset your position by ensuring the barbell is secure, maintaining good posture, and preparing for the next repetition. Repeat for the desired number of reps, prioritizing proper form to avoid injury and maximize effectiveness.
Tips
Keep the barbell close to your body throughout the movement to maintain proper mechanics and reduce strain on your lower back.
This exercise is sometimes compared to “Dimel deadlifts” by powerlifters due to its emphasis on controlled hip movement.
According to Bret Contreras, the American Deadlift can be thought of as a Romanian Deadlift (RDL) variation with an added focus on engaging the glutes.
Maintain a slight bend in your knees, ensuring that most of the movement comes from hinging at the hips. Your spine should remain stable, avoiding any excessive arching or flexing.
Neck positioning can vary based on your individual anatomy:
If you tend to have a naturally extended posture (common in athletes), keeping your chin tucked may help maintain a neutral spine.
If you have a more flexion-dominant upper back, looking slightly upward might help promote better spinal alignment.
Experiment with both approaches to find what feels most comfortable and effective for you.
There’s no need to actively retract your shoulder blades during the lift, as this doesn’t contribute to better performance or form in this exercise.
Always use a full grip on the barbell, wrapping your thumbs around it securely. Grip the bar tightly as if trying to leave an impression with your fingers to ensure stability and control.
As you hinge at the hips, you’ll naturally feel your weight shift slightly toward your heels. However, avoid shifting so far back that your heels lift off the ground.
For optimal power and muscle activation, distribute your weight evenly across three points of contact on each foot: the big toe, little toe, and heel. This balance allows you to effectively recruit your quads at the start of the lift while maintaining stability.
Keep your elbows fully extended throughout the movement. While there’s no need to flex your triceps, ensure your elbows remain straight and neutral without bending.
How Not to Perform
Avoid Rounding Your Back:
Never let your back round during the lift, as this places excessive stress on the spine and increases the risk of injury. Maintain a neutral spine throughout the movement.
Don’t Let the Bar Drift Away from Your Body:
Ensure the barbell stays close to your legs during the entire lift. Allowing it to drift away creates unnecessary strain on your lower back and wastes energy.
Do Not Lock Your Knees:
Avoid fully locking out your knees when standing or hinging. Locked knees reduce stability and shift stress away from the hamstrings, defeating the purpose of the exercise.
Don’t Rush Through the Movement:
Performing the exercise too quickly can lead to poor form and reduce engagement of the target muscles. Focus on controlled, deliberate motions for optimal hamstring activation.
Avoid Overarching Your Back at the Top:
Overextending your lower back at the top of the lift puts unnecessary stress on your lumbar spine. Finish the movement by squeezing your glutes, not by leaning backward.
Do Not Shift Weight Exclusively to Heels or Toes:
While a slight weight shift to the heels is natural during the hinge, avoid going too far back or too far forward. Distribute your weight evenly across your big toe, little toe, and heel for better balance and quad engagement.
Don’t Flex or Bend Your Elbows:
Keep your arms straight throughout the exercise. Bending the elbows shifts focus to the arms and reduces efficiency in targeting the hamstrings and glutes.
Avoid False Grip:
Always wrap your thumbs around the bar to maintain a secure grip. A false grip can reduce stability and increase the risk of the bar slipping.
Don’t Overload the Barbell:
Using too much weight can compromise form and increase the risk of injury. Choose a weight that allows you to maintain proper technique for the entire set.
Do Not Overcompensate with the Upper Body:
Avoid shrugging your shoulders or pulling with your arms. The movement should be driven by the hips and hamstrings, not by upper body muscles.
Don’t Ignore Your Core:
Failing to engage your core can lead to instability and poor posture, increasing the likelihood of injury. Keep your core tight to support your lower back.
Avoid Looking Up Too High or Down Too Low:
Excessively tilting your head can strain your neck and throw off alignment. Keep your gaze neutral or slightly upward, depending on your anatomy.
Don’t Neglect Warm-Up and Mobility:
Skipping a proper warm-up or neglecting hip and hamstring mobility can reduce range of motion and increase the risk of injury. Spend a few minutes preparing your muscles and joints before lifting.
Avoid Momentum-Based Movements:
Swinging the barbell or using momentum reduces tension on the hamstrings and glutes, wasting energy and defeating the purpose of the exercise. Focus on smooth, controlled lifts.
Do Not Let Your Hips Shoot Up First:
Ensure your hips and shoulders rise together. Allowing your hips to rise faster than your torso shifts the workload away from the hamstrings and glutes to the lower back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
