How to do a deadlift for CrossFit

The deadlift is one of the absolute most important lifts someone interested increasing their strength and fitness can do.  It is one of the most common movements in CrossFit.  Technically the deadlift is a compound movement that primarily works grip strength with the erector spinae, gluteus maximus, adductor magnus, hamstrings, and quadriceps.  The deadlift can increase your strength, lean mass, decrease fat, improve athletic performance, and even help rehabilitate your back.  The deadlift’s function can be seen in everyday life in that it is really no more than picking something heavy off the ground.  The deadlift is a “whole body” functional exercise that will greatly improve your general physical ability.

Most athletes benefit from doing one very heavy day of deadlifts each week.

Bench Marks for deadlift performance

  • Beginning = 100% of your body weight
  • Good = 2x your body weight
  • Advanced = 3x your body weight

How to perform a deadlift

  • Look straight ahead
  • Keep a natural stance with your feet under your hips
  • Keep your back arched
  • Arms are just there to hold weight, they don’t do anything more than that
  • Keep the bar close to your legs
  • Push up with heels and NOT your toes/ball of foot
  • Keep abs tight
  • Keep chest up and out

How to do a dead lift for CrossFit

Muscles involved

  • Torso
    • Front
      • Abdomen
        • Rectus abdominis
      • Obliques
        • Abdominal external oblique muscle
    • Back
      • Iliocostalis
      • Intertransversarii laterales lumborum
      • Latissimus dorsi
      • Levator scapulae
      • Longissimus
      • Quadratus lumborum
      • Rhomboideus major
      • Serratus posterior superior
      • Serratus posterior inferior
      • Splenius cervicis
      • Teres Major
      • Trapezius muscle
  • Legs
    • Quadriceps
      • Rectus femoris
      • Vastus lateralis
      • Vastus intermedius
      • Vastus medialis
    • Hamstrings
      • Biceps femoris muscle, long head
      • Biceps femoris muscle, short head
      • Semitendinosus
      • Semimembranosus
  • Hips
    • Gluteal muscles
      • Gluteus maximus
      • Gluteus minimus
    • Piriformis
    • Superior gemellus
  • Forearms
    • Flexor digitorum profundus
Posted in Fitness, Tutorials Tagged with: , ,