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Deadlift strength training exercises - best progressions for barbell deadlifts, dumbbell deadlifts, band resisted deadlifts, single-leg touchdowns, and glute exercise progressions. Deadlift movements for endurance, stability, hypertrophy, and strength, and a sample deadlift routine.

Deadlift Exercises and Deadlift Progressions

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

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I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

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Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

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Course Summary: Deadlift Exercises and Deadlift Progressions

This course discusses variations, progressions, and regressions of the conventional barbell deadlift exercise. This includes progressing from conventional deadlifts (a.k.a barbell deadlifts) to dumbbell deadlifts, single-leg deadlifts (a.ka. single-leg hip hinge), and other innovative deadlift variations like the deadlift with posterior pull (enhancing hip drive, recruitment of the glutes, and without the need for additional grip strength). This course also discusses why sumo deadlifts, Romanian deadlifts, and stiff-legged deadlifts, may be over-rated for most individuals with fitness, performance, and physical rehabilitation goals. Further, this course discusses cueing for proper deadlift form, including foot placement (e.g. hip or shoulder width), cues for attaining a neutral spine, suggestions regarding grip (overhand grip versus mixed grip), optimal scapula position (shoulder blade position), and cues for improving hip position, hip motion, pelvic motion, and hip and glute "drive".

Additionally, this course covers the functional anatomy of the deadlift exercise, including the hip muscles acting as prime movers (e.g. glutes a.k.a. gluteus maximus muscle and gluteus medius muscle), the relative contribution of the knee muscles (e.g. quadriceps muscle group), the contribution of the ankle muscles (e.g. calf muscle group), and the function of the core muscles to isometrically stabilize the spine (e.g. deadlifts are NOT a back exercise and should not be performed with the intent of increasing lower back dynamic strength). More advanced anatomical considerations include the contribution of core subsystems (e.g. 

) and the use of deadlifts during neuromuscular re-education (a.k.a. integration exercises). Further, this course is built from a systematic research review, it is pre-approved for credits toward the Certified Personal Trainer (CPT) Certification and continuing education credits for movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.).

We hope this course inspires the inclusion of many of these deadlift progressions in routines for fitness, performance, and physical rehabilitation goals. For example, athletes with the goal of increased overall strength, powerlifters with the goal of lifting heavier weight, fitness enthusiasts looking to increase glute muscle mass, and rehab professionals seeking to improve hip hinge mechanics and dynamic core strength for low back pain patients.

Shoulder Exercise and Pressing Progressions

Leg Exercise and Triple Extension Progressions

Total Body Exercise and Integrated Progressions

Power Training: Upper Body and Total Body Exercise

Dumbbell deadlift with anterior to posterior pull

Unilateral dumbbell deadlift with anterior to posterior pull

Single-leg deadlift touchdown with anterior to posterior pull

Single-leg unstable deadlift touchdown with anterior to posterior pull

Goal: Lower Body Hypertrophy (Strength/Stability Supersets)

Moderate (75-90% 1-RM)/Light (60-75% 1-RM)

1-3 minutes (alternatively, can be performed in a circuit)

Kettlebell, front rack, lateral lunge to balance

(Corrective/Core, mobility not appropriate): 

Goal: Lower Body Max Strength/Power (Post-activation Potentiation Circuits)

 (Heavy > 85% of 1-RM) (Light < 30% of 1-RM)

 1-2 minutes (note, exercise performed in circuit)

Post-activation Potentiation (PAP) Circuit Routine:

Active Rest (Corrective/Core, mobility not appropriate): 

Deadlift Exercises and Deadlift Progressions Study Guide

Study Guide: Deadlift Exercises and Deadlift Progressions

Introduction

For a comprehensive review of unstable load and surface training:

Deadlifts are an alternate progression to 

 for lower body strengthening. They may be used for additional variety, as an alternative movement pattern for individuals with impairment, or as a progression with the intent of focusing on hip extensor strength.

Relative flexibility progressions are general guidelines for exercise selection that can be used while correcting postural dysfunction/movement impairment. Deadlifts (and progressions) are particularly useful as an alternate lower body strengthening progression for individuals exhibiting signs of 

 (e.g. restricted dorsiflexion). As movement impairment improves continuation of the 

 relative flexibility progressions may resume. Note, 

lumbopelvic hip complex dysfunction (LPHCD)

 may limit the use of deadlifts and progressions.

Deadlifts and progressions require significant trunk stabilization and coordinated recruitment of core subsystems. The 

 increases intra-abdominal pressure, and stiffness of the thoracolumbar fascia, and maintains segmental stabilization and alignment. The 

 is the prime mover of kinetic chain extension, and 

, stabilize the sacroiliac joint and eccentrically decelerate and/or isometrically stabilize the lumbar spine.

Kinesiology

Research Corner

Muscle activity during the single-leg deadlift has been compared to the lunge, step-up and single-leg squat. Single-leg deadlifts elicit similar glute activity, but higher hamstring activity than the step-up or lunge (1, 3, 4), and elicit similar hamstring and glute activity but less quadriceps activity than the single-leg squat (3, 4). These findings should not be surprising, as the larger moment arm created by the trunk during deadlifts requires more recruitment of 

 extensors, but the lack of significant knee flexion reduces the amount of quadriceps recruitment necessary at the 

. Boren et al. demonstrated that single-leg deadlifts elicited less glute activity than the single-leg squats (2); however, this is likely due to the study allowing the non-weight-bearing leg to extend behind the individual and act as a counter-balance. Note, the Brookbush Institute does not recommend allowing the non-weight-bearing leg to extend posteriorly, as it reduces load and may contribute to compensation. The findings of these studies are congruent with practical application which suggests the "level of difficulty" progresses from step-up to lunge, to unilateral exercises like the single-leg deadlift and single-leg squat, and further that deadlifts place greater emphasis on hip extensor strength.

Single-leg deadlifts increase recruitment of the hamstrings and glutes but reduce quadriceps activity when compared to squats, step-ups, or lunges.

Exercise Progressions

The deadlift progressions discussed below are built upon several "general progressions" that can be applied to any exercise. In this course, these progressions were applied to the movement pattern in conjunction with the relative flexibility progressions and then edited based on feasibility and effectiveness.

Neural Spine (drawing-in maneuver or bracing if necessary)

Neutral cervical spine (Chin-tucked & head back, the head should follow spine)

Allow motion of the knees. This can often be accomplished by cueing an individual to "sit down" or "sit back" during the eccentric phase.

It is often helpful to cue hips forward, or a "hip thrust" on the concentric phase (instead of "lifting up"). The "hip thrust" cue seems to reduce 

 recruitment, reduce excessive arching of the lumbar spine, and increase 

There are an enormous amount of secondary references on "ideal deadlift form". The deadlift form recommended in these courses is based on "an absence of any obvious movement impairment". That is 

 may be correlated with pain, dysfunction, and/or increased risk of future injury. For more information please see our courses on the 

The primary extensor of the hip is the Gluteus Maximus,

Too often deadlifts are referred to as “exercise for the 

 is the primary hip extensor under load. This is likely due to the stretch and fatigue felt in the 

), and/or the unfortunate popularity of straight leg, stiff-legged, or locked-knee deadlifts. A corrective warm-up designed to reduce impairment, reduce 

 over-activity, and increase activity/reliance on the 

 may improve deadlift performance. Further, it is recommended that deadlifts are performed with knee motion. There is some evidence to suggest that 

 activity during hip extension increases as the 

 gets closer to terminal extension (5). A reliance on 

 activity may have a detrimental effect on sacroiliac joint kinematics, lumbar spine kinematics and decrease 

 activity. Adding a corrective warm-up, performing deadlifts with 

 engagement are recommended during all deadlift progressions.

An image showing the attachment of the gluteus maximus muscle 

Foot Position

Head, Shoulders, and Scapula Neutral

STOP Touching the Floor Between Reps

Rounding the back

Deadlifts are NOT a back exercise! 

Points on Form

Deadlift Videos and Progressions

Deadlift

Single-leg Touchdown

Deadlift with Anterior to Posterior Pull

Single-leg Deadlift with Anterior to Posterior Pull

DiStefano, L. J., Blackburn, J. T., Marshall, S. W. and Padua, D. A. (2009) Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic and Sports Physical Therapy, 39(7), 532-540

Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M. and Robinson, T. K. (2011) Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. The International Journal of Sports Physical Therapy, 6(3), 206-223

Begalle, R. L., DiStefano, L. J., Blackburn, T. and Padua, D. A. (2012) Quadriceps and hamstrings coactivation during common therapeutic exercises. Journal of Athletic Training, 47(4), 396-405

Schellenberg, F., Taylor, W. R., & Lorenzetti, S. (2015). Exercise Specific Loading Conditions and Movements of Squats, Lunges, Goodmornings and Deadlifts. In 

Ebben, W. P., Leigh, D. H., Long, N., Clewien, R., & Davies, J. A. (2006). Electromyographical analysis of hamstring resistance training exercises. In 

Bibliography

Questions, comments, and criticisms are welcomed and encouraged.

Deadlift Exercises and Deadlift Progressions

Related Courses:

Course Summary: Deadlift Exercises and Deadlift Progressions

Study Guide: Deadlift Exercises and Deadlift Progressions

Introduction
1 Sub Section

Research Corner

Exercise Progressions

Points on Form
5 Sub Sections

Deadlift Videos and Progressions
4 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Deadlift Exercises and Deadlift Progressions

Related Courses:

Course Summary: Deadlift Exercises and Deadlift Progressions

Study Guide: Deadlift Exercises and Deadlift Progressions

Introduction1 Sub Section

Research Corner

Exercise Progressions

Points on Form5 Sub Sections

Deadlift Videos and Progressions4 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Introduction
1 Sub Section

Points on Form
5 Sub Sections

Deadlift Videos and Progressions
4 Sub Sections