Deadlifts are known as one of the big three lifts for a reason. They work multiple muscle groups and promote correct functional movement patterns that translate into daily life. So, what muscles do deadlifts work? What variations can you perform? Read on to learn more!
What Muscles Do Deadlifts Work? Deadlifts work three major muscle groups. These are your hamstrings, glutes, and back muscles, collectively known as your posterior chain. Deadlift target muscles also include your quads depending on how low your starting position is.
What Muscles are Used in a Deadlift?
Deadlifts are classed as a compound movement meaning they work multiple muscle groups when performed correctly. They can be done using several variations to target different muscles and improve strength, power, and functional movement patterns. But, what do deadlifts target?
The standard deadlift is a hip-dominant movement that works your posterior chain. This consists of your glutes, hamstrings, calves, latissimus dorsi, erector spinae, and posterior deltoid muscles. Several synergistic and stabilizer muscles are also involved. Let’s take a look at these muscles in more detail:
Deadlifts can be performed using different movement patterns that allow you to target other muscle groups. Here are some of the possible variations:
Romanian deadlifts use a similar movement pattern to the traditional version but differ in the degree of knee flexion used when lifting.
Instead of bending, the knees are kept straight allowing the body to bend primarily at the hips. This primarily utilizes the top half of the standard deadlift movement.
If you’re wondering what muscles do Romanian deadlifts work, they primarily target the hamstrings. Your glute muscles and forearms are also involved to perform a hip hinge and keep the barbell securely gripped.
A sumo deadlift is more commonly used by powerlifters to maximize the amount of weight lifted off the floor. The main difference when comparing it to a standard deadlift is the placement of your hands and feet during the initial setup.
To perform a sumo deadlift correctly, assume a much wider stance with your feet slightly flared out and shins perpendicular to the floor. Your hands should be shoulder-width apart meaning they are in a narrower position compared to your legs.
Sumo deadlifts work many of the same muscles as conventional ones which include your hamstrings, glutes, lower back, and quads. Due to the wider leg position, the glutes are targeted more.
Block deadlifts, also known as rack pulls, are designed to work on the top portion of the deadlift. There may be specific areas you want to improve such as the lift portion just past the knees or lockout.
Block deadlifts can help lifters who struggle to maintain back tension as you’re able to fully engage your lats before lifting. To setup up correctly, use an elevated surface for the barbell and perform the same technique as you would with a normal deadlift.
Deadlifting from a raised body position is known as performing a deficit deadlift. Common gym equipment that can be used includes weight plates and lifting surfaces.
Deficit deadlifts help to address a weak leg drive and too much hip movement.
One Arm Dumbbell Deadlifts
These involve holding a dumbbell in either hand whilst leaning forward and extending the opposite leg backward. They work the same muscle groups as normal deadlifts alongside balance, stability, and core strength.
These are performed the same as Romanian stiff leg deadlifts, but use a pulley system instead of a barbell or dumbbell. Due to the fixed resistance, they are great to do if you lack balance and coordination.
What Other Exercises Work the Same Muscle Groups?
If you’re not a huge fan of deadlifts or fancy a different exercise, the following exercises are suitable deadlift alternatives:
Classed as a full-body exercise, kettlebell swings target the glutes, hamstrings, spinal erectors, and lats. They are also a great cardio-building exercise as you need to swing a weighted kettlebell between your legs before powerfully extending up.
Hip thrusts are a great alternative to deadlifts due to the amount of weight that can be loaded without injury. If you’re looking to overload your glutes and hips but can’t perform normal deadlifts due to injury then hip thrusts make a great option.
Hip thrusts provide excellent glute stimulation with less fatigue and stress mainly in the lumbar spine region.
To perform them correctly, plant your feet on the ground. Brace your core and extend your hips, driving upwards whilst keeping your back against a bench or other surface.
These can be done with any kind of weighted object that you’re able to grip, such as a dumbbell, kettlebell, or barbell.
To perform them correctly, lift the weight off the floor using a normal deadlift position and brace your midsection. Walk along for a certain distance or time, take a rest, and repeat.
Farmer's carries are classed as a full body exercise meaning they work pretty much every main muscle in your body. These include your glutes, quadriceps, hamstrings, lats, and calves. They also help to improve posture and grip strength.
About the Program
Our Deadlift 2.0 program is a 12-week strength plan designed to boost your Deadlift PR.
The program follows a schedule of THREE 60-90 minutes training sessions per week. The training is scheduled for Monday, Wednesday, and Friday, but you can adjust the days to fit your weekly routine, as long as you follow the pattern of one training day followed by one cooldown day, with two days of rest after every third session.
The training is structured into 3 main blocks, with each block lasting for 4 weeks:
Who Is the Program For?
The plan is fit for both male and female athletes and is especially good for Powerlifters and Olympic lifters, but also for fans of deadlifting and strength training. All training requires access to basic equipment.
- Split into 3 block of 4 weeks (12 weeks total)
- 40 unique exercises, with video tutorials
- Pre and post-workout stretch and special warmups
- Mobile friendly PDF version
- LIFETIME access
Is Deadlifting for Everyone?
In terms of biomechanics, deadlifting may not be for everyone. Genetic factors such as spine thickness and hip structure limit lifters from getting into the correct deadlift position or cause pain when lifting.
This means that even with lots of coaching, you may still not be well-suited for deadlifting. You can however enjoy some of the variations I`ve talked about above.
What Does Deadlifting Every Day Do?
Deadlifting can lead to multiple health and fitness benefits including improvements in strength, power, mobility, and body composition. However, deadlifts are full-body compound exercises, meaning they are taxing on the body's muscles and central nervous system.
To limit the chance of overtraining, perform them as part of a well-organized gym plan, with periods of rest.
What Muscles Do Sumo Deadlifts Work?
Sumo deadlifts target the quads, glutes, hamstrings, and inner thigh muscles. They also engage the core musculature and erector spinae which both work to keep a ‘tight’ lifting position.
Deadlifts are classed as a compound movement which means they work a large range of muscle groups that mainly comprises our posterior chain. This includes our glutes, hamstrings, quads, erector spinae, lats, trapezius, and core muscles. Other accessory and stabilizer muscles also contribute to performing the correct technique.
Multiple deadlift variations exist which change the degree to which each muscle is activated at different points in the movement. These include sumo, Romanian, and trap bar deadlifts.
Now that I’ve discussed what part of the body deadlifting works, what do you ‘feel’ when you deadlift? What variation do you prefer? Let me know down below!
- Kinematic Differences Between the Front and Back Squat and Conventional and Sumo Deadlift // Journals: https://journals.lww.com/nsca-jscr/Fulltext/2019/12000/Kinematic_Differences_Between_the_Front_and_Back.2.aspx
- Lumbar spine loads during the lifting of extremely heavy weights // NCBI: https://pubmed.ncbi.nlm.nih.gov/1758295/
- 10 Deadlift Alternatives to Consider // Healthline: https://www.healthline.com/health/fitness-exercise/deadlift-alternative
- Genes and Athletic Performance: An Update // NCBI: https://pubmed.ncbi.nlm.nih.gov/27287076/
- Muscle fatigue: general understanding and treatment // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5668469/
Sergii is a professional weightlifter and National team member in the past. Competed in 94 kg w/c, won multiple medals on national competitions.
Nowadays Sergii is responsible for designing training programs, writing blog articles, doing live commentary of international weightlifting competitions, running different sport & fitness educational seminars, including Olympic weightlifting together with Oleksiy Torokhtiy all around the globe.