The Setup:<\/b><\/p>\n
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![\"How](\"http:\/\/fitgreystrong.com\/wp-content\/uploads\/2016\/01\/Deadlift-2-1.jpg\")
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- During the set-up the gluteus maximus and minimus (glutes\/buttocks), quadriceps muscle group (thigh), all muscles of the hamstring group and the triceps surae (calf) will be eccentrically loaded.<\/li>\n
- The erector spinae muscles (lower back) and assisting core muscles will contract isometrically to stabilise the spine.<\/li>\n
- The bar should be resting against the lower tibia or shin bone.<\/li>\n
- To maximise recruitment of the lower body musculature – for general purposes and sports specific training – I would suggest that there be sufficient knee flexion at set-up so that both hip and knee extensors are both major contributors during the Deadlift. Too many do this exercise with too little knee flexion thereby making it predominantly a hip dominant movement rather than a hip and quad combined movement. This advice is not applicable to powerlifting with less knee flexion used for competition.<\/li>\n
- Hip-to-shoulder body angle in relation to the floor (or horizontal) should be somewhere between 20\u00b0 to 40\u00b0. This can be varied depending on the load desired on the hip dominant or quad dominant muscles. Generally speaking, reducing this angle will place more stress or load on the hip dominant muscles (glutes) by increasing the leverage and length of these muscles.<\/li>\n
- The bar can be gripped either between or on the outside of the legs. Most standard Deadlifts however will have the bar gripped on the outside of the legs.<\/li>\n
- Hand grip can be pronated (palms facing legs) or an alternative grip with one hand pronated and one supinated (palm facing away from body) being also popular. For heavier lifts most will use the latter grip mentioned above as this will\u00a0synergistically create better upper body stability and linkage to the lower limbs during the move.<\/li>\n
- The scapulae need to be retracted or depressed with the shoulders held firmly in place so that the load is distributed via the lats and erectors. The idea is that the linkage between where the hands grip the bar and where the feet contact the floor remains at greatest tension so that the forces generated can be translated efficiently.<\/li>\n<\/ul>\n