The deadlift performance wise is a muscle and mass builder. It is a fundamental movement among powerlifters, bodybuilders and trainers. The deadlift strengthens the whole body and acts as a protective barrier against injury and physical pain, however if the deadlift is not done correctly it can cause serious sprain or strain on your back which can result in muscle spasms, lower back pain, serious spinal damage, abate mobility and stiffness.
The deadlift is the most effective exercise as it builds core strength which in turn supports all other key muscle groups such as the Erector Spinae, Latissimus Dorsi, Pectoralis Major, etc. There are many different variations of deadlifting to support what you want to achieve, injury history and height/body proportions.
The deadlift requires you to maintain a stance a shoulders width apart, grip the bar with your inner forearms outside your thighs, squat down so the bar rests against your shins and keep your back flat. Begin lifting making sure to extend your knees and hips. Keep the bar close to your body, make sure your feet are firmly planted and set your lats as they act as the stabilisers for the spine. Your lower back, glutes and lats all work together in synchronicity for this multi joint exercise.
Continue ascending until your spine is in a neutral position and your knees are locked with your shoulders braced back. Unlock your knees (still maintaining a flat back), Keep your head up and lower the bar slowly as you descend. Your knees should be bent as you lower the bar below them. Once back in the start position remember to not drop the bar but keep your knees still bent and shoulders pulled back.
The Sumo deadlift is also another well known compound exercise that is commonly used to primarily work the hamstrings. The Sumo deadlift is a wide stance deadlift in which your hands are placed on the inside of your thighs, you are behind the bar with your toes pointed out and your arms are directly below your shoulders.
When you're ready to lift the bar, make sure your knees are pointed outwards so there's no interference with the lift, you have a pronated or mixed hand grip (could potentially cause injury if not done with proper technique), and are standing straight with your knees and hips locked. Your main focus is on pulling your shoulder blades together and driving your hips into the bar as you ascend to accomplish the perfect lockout. But do not overextend the lower back as this can cause injury. The Sumo deadlift complements the entire posterior chain, demanding your body to reach its full potential.
The Romanian deadlift differentiates from other deadlift variations as it not only attacks the upper body but also in turn works and predominantly strengthens the lumbar erector hamstrings and gluteals. The Romanian deadlift is often considered technical as it requires you to have more flexibility in the hamstrings and hip joint. To accomplish the perfect Romanian deadlift without attaining any underlying injuries you first must make sure to stand straight with your feet a shoulder's length apart whilst maintaining an overhand grip on the bar, resting just across your upper thighs with your knees unlocked.
Pull your shoulders back, take a deep breath and start to descend making sure to maintain a neutral spine. Lower the bar towards your knees now push your hips forward and ascend whilst breathing out, shrug your shoulders back until you are back in a standing neutral position. During doing the romanian deadlift it is important that you keep an arch in your back and hinge forward at the hip whilst keeping the bar in contact with your shins, this in turn minimises your lower back and maximises your glutes and hamstrings.
The deadlift should be an essential part of your workout routine as it improves your performance and strengthens your physique. When it comes to exercising most people don't reach their full potential, the deadlift however pushes your body forcing it to reach its maximum potential.