Muscles Worked in Deadlift Training
The deadlift is one hell of an exercise. It is a compound movement that trains multiple different muscles at once. The deadlift builds raw strength and muscle. This article is a guide to muscles worked in deadlift training.
Muscles Used in the Deadlift
The deadlift uses a ton of muscles.
- Glutes
- Quads
- Hamstrings
- Upper Back
- Lower Back
- Traps
- Core
- Grip
- Rear Delts
- Lats
- Rhomboids
- Teres Minor
- Teres Major
Sumo Deadlift vs Conventional Deadlift
The sumo deadlift trains many of the same muscles as the conventional deadlift. However, this movement pattern is slightly different than the traditional deadlift, so the muscular emphasis is slightly different.
Compared to the conventional deadlift, the sumo deadlift trains the quads, adductors and abductors harder.
This movement does not train the lower back or hamstrings quite as much as the conventional deadlift. The sumo deadlift is an inferior choice for lower back development compared to the sumo deadlift, but this might be a benefit if you want a deadlift variation that is easier on the lower back.
The sumo deadlift primarily trains the:
- Glutes
- Quads
- Hamstrings
- Upper Back
- Lower Back
- Traps
- Core
- Grip
- Adductors
- Abductors
- Rear Delts
- Lats
- Rhomboids
- Teres Minor
- Teres Major
- Lower Back
- Upper Back
- Core
- Traps
- Grip
- Glutes
- Hamstrings
- Calves
- Rear Delts
- Lats
- Rhomboids
- Teres Minor
- Teres Major
- Lower Back
- Upper Back
- Core
- Traps
- Grip
- Glutes
- Hamstrings
- Rear Delts
- Lats
- Rhomboids
- Teres Minor
- Teres Major
- Lats
- Upper Traps
- Lower Traps
- Rhomboids
- Rear Deltoids
- Serratus
- Infraspinatus
- Teres Minor
- Teres Major
- Thoracic Erectors
- Spinal Erectors
- Quadratus Lumborum
- Multifidus
Stiff Leg Deadlift
The Stiff leg deadlift is a straight leg deadlift.
These are the muscles primarily involved in the stiff leg deadlift.
Because the quads are taken out of the equation in the stiff leg deadlift, you usually cannot use quite as much weight with this exercise as the regular deadlift. However, this move is phenomenal for lower back strength.
Romanian Deadlift
The Romanian Deadlift has a similar muscular recruitment pattern as the stiff leg deadlift. However, this movement starts from the top instead of the bottom, emphasizing a muscle lengthening component for more stress on the working muscles.
Eccentric exercises are great for tendon strength, muscle building and injury prevention, making the Romanian deadlift a great tool for those uses.
The Romanian Deadlift works the:
Deadlift Back Muscles
Any deadlift exercise will build a strong back. Having a strong back can help prevent back pain.
Here are the back muscles that are strengthened with the deadlift exercise.
Putting it all Together
The deadlift is an excellent exercise that works a ton of muscles in unison for time efficient training. What do you think? Has the deadlift helped you gain size and strength in your back, legs and glutes? Let me know in the comments section below!
