The Powerlifting Deadlift (Plus some Deadlift Variations)

Powerlifting Deadlift

Today’s guide is all about the powerlifting deadlift.

The powerlifting deadlift refers to a conventional or sumo stance deadlift from the floor with a barbell and a minimum of 45 pound plates on each side. The sumo and conventional barbell deadlift are the two types of deadlifts allowed in a powerlifting competition.

My hope is that after reading this guide, you will feel completely comfortable and confident enough to start the deadlift.

In this guide, we will discuss the benefits of the powerlifting deadlift, muscles used and how to perform this movement.

Benefits of the Deadlift

The deadlift is an excellent exercise to build raw strength from the floor and build muscle from head to toe. If you can perform the powerlifting deadlift correctly, you can prevent lower back injuries from just working in your garden or picking up your grandkids. You will also build strong hips, knees and ankles. Additionally, you will build rock solid bones, tendons and ligaments and help to prevent osteoporosis. You can improve your body composition and build muscle with this exercise, all over your glutes, hamstrings, quads and back. Finally, you will improve your mobility and functional capacity by performing this popular exercise.

Muscles Worked in the Deadlift

This powerlifting exercise trains a lot of muscles in unison. This movement strengthens your quads, hamstrings, glutes, lower back, upper back, lats, traps, biceps, forearms, core and even your calves and neck muscles. To be honest, this exercise trains most of the muscles in your body with just one movement.

How to Deadlift

Whether you decide to use the sumo stance or conventional deadlift, the steps to perform this exercise are almost identical.

Here are the steps to perform the conventional powerlifting deadlift.

1. Position feet at hip width with toes forward and midfoot under the bar
2. Assume a neutral spine
3. Sit down until you can grab the bar at shoulder width
4. Pull chest up taut
5. Take a big breath in and brace your core
6. Push through the floor to stand up
7. Squeeze glutes and quads to complete the lift
8. Pause.
9. Exhale
10. Return bar to the floor

Here are the steps to perform the sumo powerlifting deadlift.

1. Position feet wide with toes turned out and midfoot under the bar
2. Assume a neutral spine
3. Sit down until you can grab the bar at shoulder width
4. Pull chest up taut
5. Take a big breath in and brace your core
6. Push through the floor to stand up
7. Squeeze glutes and quads to complete the lift
8. Pause.
9. Exhale
10. Return bar to the floor

Final Thoughts

The powerlifting deadlift is a simple, full body movement that builds great strength, power and muscle mass. Hopefully this guide makes it easy for you to confidently perform the powerlifting deadlift.