The deadlift…one of the most iconic barbell exercises of all time and a prominent member of the “Big 3” of powerlifting fame.
Walk into any gym worth its salt (or chalk!) and your ears will be greeted by beautiful music that 8 steel plates make as they clang against the (heavily) platformed floor.
…but is the deadlift’s reputation actually warranted? Are the deadlift muscles worked really that numerous?
Short answers: yes and yes
Let’s explore why!
Table of Contents
The Barbell Deadlift
If you’re reading this, you probably have a pretty good idea of what the deadlift looks like and have at least a basic understanding of how it is executed. For those that don’t a very quick rundown:
The lifter positions himself over the barbell, feet slightly narrower than shoulder width (for most lifters) and bends over the bar. The back should remain flat and in the 40-45-degree angled range with the completely straight arms grasping the bar just outside of the knees.
With a braced torso, the athlete pushes their feet into the ground while simultaneously standing up. The arms should remain almost entirely straight and the bar should remain in close contact with the legs, hips, and waist through the duration of the lift.
The lift ends with the “lockout”, the lifter standing tall, bar held motionless against the waist.
Rundown of Deadlift Muscles Worked
The deadlift is an exercise that can really help you build muscle and build strength, targeting a number of muscle groups. At first glance, it might seem that deadlifts mainly work the hips or possibly the back. However, deadlifts actually work a lot more of your body.
Is it possible that the “King of Exercise” (the squat) has a competitor?
The main muscles activated deadlifts are:
- Glutes
- Back extensors & lats
- Hamstrings
- Core
- Trapezius
- Adductors & knee extensors
- Forearm flexors
Let’s explore each of these in detail!
Glutes
Glutes, or gluteal muscles, are the muscles of your butt, including the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is actually the largest and one of the strongest muscles in your body. Glutes have the function of extension, abduction, and rotation of your hip. These muscles are activated when you’re finishing the lift, getting the bar from just over your knees to lockout.
Back Extensors & Lats
Back extensors are the muscles on the back of the spine. These muscles allow you to stand and lift objects. Naturally, you activate them during the deadlift when raising your torso from the more angled and horizontal position, upright to a lockout position. This specifically works the erector spinae muscle group, including the iliocostalis, longissimus, and spinalis.
Another major area of the back worked when deadlifting are the latissimus dorsi muscles or lats. This is a pair of flat muscles located in your lower posterior thorax. These muscles are responsible for producing movements of the shoulder joint.
Hamstrings
Hamstrings are located on the backs of the thighs. This group of muscles is made out of three muscles: the semitendinosus, semimembranosus, and the bicep femoris. They are essential for many leg movements, including walking and squatting. Hamstrings have the function of bending the knee joint, as well as extending and rotating the hip joint.
Core
The core represents a number of muscles, including:
- rectus abdominis
- internal and external obliques
- transversus abdominis
- erector spinae
- multifidus
- quadratus lumborum
- diaphragm
- pelvic floor muscles
The function of this muscle group in the deadlift is to stabilize your spine and abdomen. In other words, core muscles are the ones that keep you upright while lifting something heavy. Think about trying to lift some heavy weights without bracing…that’s the difference between having a strong, engaged core during a deadlift and…not!
Trapezius
The trapezius, or traps is a large muscle on your upper back that looks like a trapezoid. This is one of the broadest muscles in the upper back and trunk. Its function is stabilizing and moving shoulder blades. The traps are activated when you pull your shoulder blades back and together in the final stage of the deadlift.
Adductors & Knee Extensors
The adductors are the muscles in your hip that bring your thighs together. This group includes: