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The deadlift is a strength training exercise in which a weight-loaded barbell is lifted off the ground to the level of the hips, with the torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting movements along with the squat and bench press,[1] as well as a quintessential lift in strongman. The all-time world record deadlift stands at 510 kg (1,124 lb), achieved by Iceland's Hafþór Júlíus Björnsson.[2][3]

Deadlift phases
Phase 1
Phase 1
Phase 2
Phase 2
Phase 3
Phase 3

Two styles of deadlift are commonly used in competition settings: the conventional deadlift and the sumo deadlift.[4] While both of these styles are permitted under the rules of powerlifting, only the conventional stance is permitted in strongman.[5]

Execution

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Form

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The conventional deadlift can be broken down into three phases: the setup, the initial pull or drive, and the lockout.[6]

A man positioning himself to perform the deadlift

Setup: When performing a deadlift, a lifter sets in a position that eccentrically loads the gluteus maximus, gluteus minimus, trapezius, biceps femoris, semitendinosus and semimembranosus while the muscles of the lumbar contract isometrically in an effort to stabilize the spine.[7][8]

  • The lifter sets behind the bar with it nearly touching the legs (roughly 1 inch away from the shin), with feet pointed forward.
  • Then they hinge at the hips and bend the knees, maintaining flat feet, allowing the shins to move forward to touch the barbell but not push it away.
  • The lifter grips the bar outside of the legs, roughly at shoulder width.[9]
  • Next they raise the chest to position to maintain a neutral spine throughout the lift.
  • Then they pull the slack out of the barbell.[10]

Drive: The next section of the deadlift produces the greatest amount of force. By pushing down through their heels while simultaneously pushing up and forward with their hips and maintaining a depressed scapula and a long tense spine, an individual can remain safe during this motion. This is considered the most difficult part of the entire movement due to the amount of work required to drive the bar off the ground.[8]

  • The weightlifter takes a deep diaphragmatic breath and holds it in during the movement, creating an outward pressure on the core to further stabilize the lumbopelvic hip complex and core throughout the motion.
  • They keep the muscles of the back contracted tightly in order to maintain a neutral spine throughout the motion.
  • Then they drive up and forward with the hips and legs to stand erect.
A powerlifter locking out a deadlift

Lockout: The finish is the most critical aspect of the motion. This requires being totally erect with a neutral spine and forceful hip extension to engage the muscles of the lumbar spine and abdomen in unison with the glutes.[8]

  • The lifter drives the hips completely into the bar.
  • Then they contract the glutei and the rectus abdominis to finish the movement with the pelvis in a neutral position. Contracting the glutes as well as the abdominal muscles is critical for lower back health and safety.

Lowering the weight: Simply, performing the above steps in reverse order. As the muscles of the back and core must remain tight throughout the motion, one should simply hinge at the hips and knees to bring the weight down in powerlifting.[11] However in Strongman, it is not mandatory to lower the weight in such form.

Bars and weights

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A strongman performing a deadlift using an elongated barbell and tires as weights

Deadlifts can be performed using barbells (including standard deadlift bars such as Texas power bar and Ohio power bar, stiff bars such as S-cubed bar and Axle bar, and long bars such as Elephant bar and Kratos bar) loaded with standard plates or other odd implements such as tires. Whenever standard 45 lb or 20 kg plates are used, the bar is situated exactly 9 inches above the floor. Deadlifts can also be performed using dumbbells, or kettlebells either with both arms or occasionally with one arm, and similarly with both or only one leg.[7] Other variations include side handled deadlift or suitcase deadlift, elevated deadlifts or rack pulls, deficit deadlift or deadlift from a platform, paused deadlift and deadlift static hold.[12]

Each of these variations is called for to address specific weaknesses in a lifter's overall deadlift. For instance, if the lifter has difficulty breaking contact at max weight, deficit deadlifts are performed to strengthen the gluteus maximus and hamstrings due to the greater range of motion required by standing on a platform. On the other hand, if the lifter has difficulty locking out, rack pulls are performed to strengthen the upper back, posterior deltoids, and trapezius.[8]

Chains and resistance bands can also be attached to either end of the barbell in order to increase or decrease resistance at different phases of the lift, for a 'variable resistance deadlift'.

Raw vs. equipped

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Depending on the sport, the definition of raw deadlifting varies. In powerlifting, raw allows only the use of a lifting belt while in Strongman, raw means the disallowance of a deadlift suit, or in other words, lifters are allowed to use lifting straps in addition to a belt. In equipped lifting, irrespective of the sport, lifters are allowed to use a deadlift suit, which is an elastic clothing made from very tight material. The suit tightens on the squat on the way down, storing energy, that gives an extra boost with the stored tension to break the floor. The suits are also of two different types: single ply (one layer) and multi ply (two or more layers). The assistance increase as the number of layers increase.[13]

Straps can help in a deadlift if the grip is the limiting factor. Standard figure 6 straps are allowed in most strongman competitions while figure 8 straps are also allowed in some competitions. The latter allows the lifter to hold the bar in their fingertips and can reduce the distance travelled by over one inch (2.5 cm).[14]

Grips

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A sailor deadlifting using a mixed/ alternating grip

Typically, there are three grips used: overhand (pronated) grip, a mixed overhand-underhand (supinated) (sometimes called "alternating", "mixed", "offset" or "staggered" ) grip, or a hook grip.[15] Depending on forearm and grip strength, the overhand grip may result in the bar potentially rolling about. Mixed grip is capable of neutralizing this through 'reverse torsion'. The mixed grip also allows more weight to be held for this reason. In order to prevent the bar from rolling out of the hands, some lifters use a technique called hook grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to 'hook' onto them with the fingers. It makes it easier to hold heavier weights using less grip strength, and takes much of the stress off the joints which is created by the twisting of a mixed grip, but comes with the disadvantage of being extremely painful for the thumbs.

Some powerlifters adopt the overhand grip for their lower weight sets and move to the mixed grip to lift larger weights so they can achieve their one rep max. Most Strongman competitors use the overhand grip with the allowed straps. Sometimes, a neutral grip can be achieved by the use of a trap bar; which is a hexagonal shaped bar which the lifter stands inside whilst holding the two side handles. The neutral grip provides the lifter with slightly different posturing which can help reduce the risk of injury.[16]

Muscles involved

[edit]

A barbell deadlift is a compound exercise and works the gluteus maximus with further work on the quadriceps femoris, hamstrings, trapezius, lats, and erector spinae.[17] The quadriceps, hamstrings, adductor magnus, and soleus serve as synergists during the exercise.[17] For the powerlifting deadlift (where lifting straps are not allowed), the grip strength is also a decisive factor.

World records

[edit]
See also: Progression of the deadlift world record

Men:

  • Strongman Standard Bar Equipped Deadlift (with m/ply suit & straps) – 510 kg (1,124 lb) by Hafþór Júlíus Björnsson Iceland (2025)[2]
  • Strongman Standard Bar Equipped Deadlift (with s/ply suit & straps) – 501 kg (1,105 lb) by Hafþór Júlíus Björnsson Iceland (2020)[18]
  • Strongman Standard Bar Raw Deadlift (no suit & with straps) – 470 kg (1,036 lb) by Trey Mitchell United States (2024)[19]
  • Strongman Elephant Bar Raw Deadlift (no suit & with straps) – 474.5 kg (1,046 lb) by Hafþór Júlíus Björnsson Iceland (2019)[20]
  • Powerlifting Standard Bar Raw Deadlift (no suit or straps) – 460.4 kg (1,015 lb) by Benedikt Magnússon Iceland (2011)[21]
  • Powerlifting Stiff Bar Raw Deadlift (no suit or straps) – 435 kg (959 lb) by Dave Richardson United Kingdom (2024)[22]
  • Powerlifting Raw Beltless Deadlift (no suit or straps) – 426 kg (939 lb) by Konstantīns Konstantinovs Latvia (2009)[23]
  • Powerlifting Raw Sumo Deadlift (no suit or straps) – 487.5 kg (1,075 lb) by Danny Grigsby United States (2022)[24]
  • Armlifting Axle Bar Raw Deadlift (no suit or straps) – 237.5 kg (524 lb) by Carl Myerscough United Kingdom (2022)[25]
  • Armlifting Saxon Bar Raw Deadlift (no suit or straps) – 142.5 kg (314 lb) by Carl Myerscough United Kingdom (2024)[26]
  • Strongman (15" Elevated) Hummer Tire Deadlift (with suit & straps) – 549 kg (1,210 lb) by Oleksii Novikov Ukraine (2022)[27]
  • Strongman (18" Elevated) Silver Dollar Deadlift (with suit & straps) – 580 kg (1,279 lb) by Rauno Heinla Estonia (2022)[28]
  • Strongman (27" Elevated) Viking Deadlift (with suit & straps) – 670 kg (1,477 lb) by Kelvin de Ruiter Netherlands (2020)[29]

Women:

  • Strongwoman Standard Bar Equipped Deadlift (with suit & straps) – 325 kg (717 lb) by Lucy Underdown United Kingdom (2024)[30]
  • Strongwoman Elephant Bar Raw Deadlift (no suit & with straps) – 306.5 kg (676 lb) by Lucy Underdown United Kingdom (2025)[31]
  • Powerlifting Standard Bar Equipped Deadlift (with suit & no straps) – 315 kg (694 lb) by Becca Swanson United States (2005)[32]
  • Powerlifting Standard Bar Raw Deadlift (no suit or straps) – 297 kg (655 lb) by Tamara Walcott United States Virgin Islands (2025)[33]
  • Powerlifting Standard Bar Raw Sumo Deadlift (no suit or straps) – 293 kg (646 lb) by Brianny Terry United States (2024)[34]
  • Armlifting Axle Bar Raw Deadlift (no suit or straps) – 137.9 kg (304 lb) by Lyudmila Gaiduchenko Ukraine (2019)[35]
  • Armlifting Saxon Bar Raw Deadlift (no suit or straps) – 83.5 kg (184 lb) by Sarah Chappelow United States (2024)[36]
  • Strongwoman (15" Elevated) Hummer Tire Deadlift (with suit & straps) – 363 kg (800 lb) by Andrea Thompson United Kingdom (2022)[37]

Other deadlift variations

[edit]
Video of a (partial) deadlift

There are also numerous variations of the standard deadlift.

Partial deadlift/elevated deadlift/rack pull – This is where the range of motion (ROM) of the lift is reduced in order to train a particular part of it. Usually, this involves lifting from a higher starting position. This may be facilitated through the use of blocks or pins in a power rack. When considered in regard to the ROM of a normal deadlift, this means that the lift begins in a higher and stronger phase,[a] avoids a lower and weaker phase, and thereby allows for more weight to be lifted. This can lead to increased strength gains.[39] A partial repetition deadlift may also only involve working in the lower weaker phase, in order to improve the amount if strength that can be applied there and help to overcome any sticking points.[40]

Single leg deadlift – This is a deadlift where one foot is on the ground and the other is raised. The grounded leg is primarily used to lift the weight and power the movement. The raised leg is roughly parallel with the straight grounded leg when the weight is lifted, and moves behind when the weight is lowered and the person bends over. As a unilateral, single leg exercise, it utilises the hips more so than if it was performed in a bilateral manner. It also means that the balance and core stability requirements are increased and this can lead to improvements in this regard.[41]

Romanian deadlift (RDL) – Unlike conventional deadlifts where the barbell starts on the floor, in RDLs, the barbell is lifted from a standing position, and the movement focuses on hinging at the hips while maintaining a slight bend in the knees. The emphasis is on keeping the back flat and engaging the hamstrings and glutes to lift the weight as the hips are pushed back. RDLs are particularly effective for improving hip hinge mechanics, strengthening the hamstrings and glutes, and enhancing overall posterior chain development. They are often used in strength training and sports performance programs to improve functional movement patterns and athletic performance. RDLs can also be performed with implements like dumbbells and kettlebells. Like the name suggests, it was first popularized in Romania, particularly by the competitive weightlifter Tudor David.[42]

B Stance Romanian Deadlift (B-Stance RDL) – A b-stance RDL replicates the movement of a standard RDL and a single leg RDL. Using either a dumbbell or barbell, the weight starts at a standing position and the movement focuses on the hip hinge movement while maintaining a flat back and slight bend at the knees. Taking the standard RDL form, individuals slide one leg back with the front leg holding the most weight and the back leg for stabilization. While not a complete unilateral movement as the supporting leg provides assistance it still targets glutes, hamstrings and erector spine.[43]

A loaded trap bar. Usually used for deadlifts and shrugs, it may also be used for trap bar jumps.[44]

Trap bar/hex bar deadlift – This involves the use of a trap bar which is a hexagonal or octagonal bar within which the user stands. The handles are positioned at the side, which means that a neutral grip, with the palms of the hand turned inward, can be used. This alters the ROM of the lift and generally makes it less taxing on the lower back and reduces the risk of injury. Usually, there are two pairs of handles with one pair positioned higher, making the lift relatively easier, and the other lower, making the lift relatively harder.[45] The ROM of the trap bar deadlift means that a greater level of power can be generated in comparison to a traditional deadlift or squat. A similar exercise which also involves enhanced levels of power production is the trap bar jump i.e. a vertical jump while holding a trap bar.[46]

Stiff leg deadlift (SLDL) – This emphasizes hamstring development and lower back resilience. Similar to the conventional deadlift setup, it requires standing with feet shoulder-width apart, hinging at the hips. Contrary to its name, the legs are not fully straightened during the movement. Instead, the emphasis lies on minimizing knee bend while pushing the hips back, creating a parallel alignment of the torso to the ground. SLDL reduces quad engagement, intensifies the demand on the lower back, and challenges the hamstrings from a lengthened position. While it may not accommodate heavy loads like standard deadlifts, it serves as a valuable exercise for individuals seeking targeted hamstring engagement and lower back resilience within their routine.[47]

Car deadlift – A movement popularized through Strongman competitions where the front or rear end of a vehicle is lifted using a specially designed leveraged apparatus.[48] Another similar variation is the keg drop deadlift in Strongman where beer kegs are sequentially loaded into a caged platform where the weight progressively increase per each rep. In some occasions, a group of people are also used as the weight.

Pole sports deadlift – The term "deadlift" in pole sports and pole dancing refers to a specific movement that requires lifting the body from a hanging position to a vertical position using strength, primarily from the arms and core, without any momentum.[49]

Common errors

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There are a few common errors during the performance of the deadlift. Protracting the shoulders disengages the back muscles which stabilize the spine. Slack should be taken from the bar prior to the lift, by squeezing the back muscles first and straightening the arms; the bar should then be lifted in a smooth motion without jerking. As the objective of a deadlift is to hinge the hips, the knees should not be bent so deeply as to form a squat. If the bar is too far from the lifter, the lifter may compensate by rounding the back or shifting the weight to the front of the foot. Both result in shifting which muscles are used and could cause injury. Rounding the back in general is controversial; it is often recommended that during the lift, the back is flat with a spine neutral. Some lifters prefer to slightly round their back; but an excessively rounded back may result in the load being lifted awkwardly and placing too much stress or pressure on the back, which may lead to injury. The knees should be bent more fully on the descent of the bar to preserve a neutral spine.[50]

Notes

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References

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Further reading

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Revisions and contributorsEdit on WikipediaRead on Wikipedia

Deadlift

View on Grokipedia
from Grokipedia
The deadlift is a fundamental compound exercise in strength training, performed by lifting a loaded barbell from the floor to a standing position through hip and knee extension while maintaining a neutral spine and keeping the bar close to the body. This movement primarily targets the posterior chain, including the gluteus maximus as the main hip extensor, hamstrings acting as dynamic stabilizers in the lower phase and synergists in the upper phase, and erector spinae for spinal stabilization and extension near the top of the lift. It also engages the quadriceps for knee extension, core muscles such as the rectus abdominis and obliques for antagonist stabilization, and upper body muscles like the latissimus dorsi, trapezius, and rhomboids for pulling the bar close and stabilizing the shoulder girdle. The deadlift enhances bone density, muscle mass, resting metabolic rate, dynamic strength, and overall physical resiliency, making it a cornerstone for athletic performance and functional training programs. As one of the three core lifts in —alongside the squat and —the deadlift is central to competitive strength sports, with variations such as the conventional (shoulder-width stance), (wide stance emphasizing inner thighs), and Romanian deadlift (a hip-dominant hinge with minimal knee flexion, focusing on hamstrings and glutes for posterior chain development) allowing adaptation for different body types, goals, and considerations. However, for individuals prioritizing minimal lower back strain and easier control when targeting the hamstrings, safer alternatives such as lying or seated leg curls, hip thrusts or glute bridges, and cable pull-throughs may be preferable, as they provide better isolation and stability with reduced back involvement. Proper technique is essential to minimize risk, particularly to the lower back, and beginners are advised to prioritize a neutral spine position before progressing to heavier loads.

History and Overview

Definition and Purpose

The deadlift is a compound exercise in which a loaded is lifted from the ground to level, with the lifter standing upright and the to the , relying on full-body coordination without . The term "deadlift" originates from the of lifting "dead "—an inanimate, stationary load—from the , a usage back to the 1550s to describe a maximal effort pull. Primarily, the deadlift serves to build overall functional strength by engaging multiple muscle groups simultaneously, making it a foundational movement in programs. It particularly targets development, enhancing the power and resilience of the hips, hamstrings, and lower back through hip extension mechanics. In modern contexts, the deadlift is a core competition lift in , where athletes aim for maximal loads in events sanctioned by organizations like the . It features prominently in routines to promote full-body muscle growth and postural balance. Additionally, it is incorporated into workouts as a foundational exercise for general power and functional lifting skills, serves as an adjunct to for improving pull strength, and supports athletic training in sports such as football and wrestling by boosting trunk stability and force production.

Historical Origins and Evolution

The deadlift's roots trace back to ancient strength displays in Greek and Roman cultures, where athletes and strongmen performed feats involving lifting heavy stones and animals from the ground, foreshadowing the exercise's core mechanics of pulling weight from a dead stop. In , , a renowned wrestler who won six Olympic titles around 540–511 BCE, exemplified by carrying a newborn calf daily until it became a full-grown bull, building immense strength over four years through incremental loads. Similar displays included lifting massive rocks, such as the 480 kg volcanic stone reportedly hoisted by Eumastas of Thera or the 143 kg sandstone block thrown by , often in public gymnasia to demonstrate prowess for military and athletic purposes. These early lifts, while not standardized, emphasized full-body power from the floor, akin to modern deadlifting principles. By the , the deadlift emerged more formally amid the rise of professional strongmen in and performances across and America, where acts featured heavy pulls to captivate audiences. The Saxon brothers—Arthur, Hermann, and —gained fame in the late 1800s and early 1900s for their bent press and other overhead lifts, but also incorporated "dead weight lifts" from the ground, with demonstrating exceptional pulling strength in stage shows that blended strength with entertainment. Earlier, figures like George Barker Windship promoted the "Health Lift" in the 1860s, a harness-assisted deadlift variant allowing pulls up to 2,600 lbs to advocate for . These performances shifted strength feats from informal displays to structured exhibitions, influencing the exercise's popularity in emerging circles. Standardization began in the 1890s with the formation of formal clubs in and the U.S., where the deadlift gained traction as a test of raw power; one early milestone was Julius Cochard's 661 lb deadlift in 1895, recorded amid growing competitions. In , coach Mark further elevated its role in training programs, emphasizing the deadlift in his mail-order courses for building overall power and advocating compound pulls for aspiring lifters, bridging traditions to systematic athletic development. Post-World War II, the deadlift solidified as a cornerstone of with the sport's institutionalization; the (IPF), founded on November 11, 1972, in , formalized rules for the squat, , and deadlift, ensuring consistent judging and equipment standards across global events starting with the 1973 World Championships. In the 1980s, lifter amplified its global appeal by setting multiple world records, including a 901 lb pull at 220 lbs bodyweight in 1991, which showcased efficient technique and inspired widespread adoption through coaching and media exposure. Culturally, the 1970s marked a transition from circus-style acts to a gym staple during the boom, as incorporated heavy deadlifts—up to 605 lbs for low-rep sets—into his routines to target traps and spinal erectors, popularizing the lift among fitness enthusiasts via his influence in publications and competitions.

Technique and Execution

Proper Form and Setup

The proper form for the conventional deadlift begins with a precise setup to ensure biomechanical efficiency and . Position the feet hip-width apart, with the placed over the mid-foot and shins lightly touching the bar to align the load directly over the center of mass. A common mistake is positioning the hips too high, which reduces quad involvement and increases back strain, or too low, which shifts the lift toward a squat-like movement and compromises leverage. Maintain even foot pressure through the mid-foot to avoid rocking back onto the heels or shifting forward onto the toes, as these errors disrupt balance and force production. Hinge at the hips while maintaining a neutral spine—achieved by pushing the hips back and keeping the chest up—allowing the knees to bend slightly until the shins contact the bar. Grasp the bar with hands just outside the knees using a double-overhand or mixed grip, ensuring the bar sits at the base of the fingers for optimal security and avoiding pulling with the arms, which can risk biceps injury. Position the shoulders slightly ahead of or aligned with the bar to create tension in the lats and prepare for . Actively engage the lats by "pulling the bar into the shins" or "putting shoulder blades in back pockets" to prevent bar drift away from the body. This positioning distributes force optimally through the lower body while safeguarding the lower back. Execution of the deadlift occurs in distinct phases, starting with the concentric pull from the floor. Before initiating the pull, remove the slack from the bar by applying upward tension against the plates while maintaining setup position; failing to do so often results in a jerky motion that causes the hips to shoot up early, reducing quad drive and risking form breakdown. Initiate the lift by driving through the mid-foot with the legs, extending the knees and hips simultaneously while keeping the bar path as close to the body as possible—ideally skimming the shins—to minimize horizontal shear forces on the spine. Avoid jerking the bar or allowing the hips to rise prematurely, which can occur due to insufficient tension or weak quads; instead, focus on gradual force application and even foot pressure to maintain balance. The torso should remain rigid with a neutral spine throughout, avoiding any rounding or excessive arching. As the bar rises, focus on pushing the hips forward rather than pulling with the arms, transitioning seamlessly into full hip extension at the lockout position where the body stands tall with shoulders pulled back. The lowering phase, or eccentric portion, mirrors the ascent but emphasizes control to maintain form. Flex the hips first to push them back, allowing the knees to bend forward while keeping the bar close to the thighs and the spine neutral. Lower the bar until it touches the floor, then reset the position for the next repetition rather than bouncing. Key coaching cues include bracing the core—often via a deep breath held against a closed (, if not contraindicated)—to stabilize the trunk, and actively engaging the lats to "pull the slack out of the bar" before initiating the pull. These cues promote a straight bar path over the mid-foot, enhancing leverage and reducing stress on the lumbar region. Common errors to avoid include insufficient lat engagement, which allows bar drift and increases spinal stress, and improper grip techniques, such as excessive arm involvement in a mixed grip. For stance variations, the conventional deadlift uses a hip-width foot position to target a balanced engagement, though wider stances like can be adapted for individuals with greater mobility. Safety is paramount; always perform warm-up sets with lighter loads to groove the pattern and gradually increase weight, and strictly avoid rounding the back at any point to prevent strain, which can result from improper hip hinging or bar drift. Consulting a qualified coach or healthcare provider is recommended, especially for or those with pre-existing conditions.

Equipment and Grip Variations

The standard equipment for performing a deadlift includes an Olympic barbell, which weighs 20 kilograms and features a shaft of 28 millimeters, designed to provide a secure grip while allowing for heavy loading up to approximately 900 kilograms in competition settings. This bar adheres to specifications set by organizations like the (IPF), ensuring consistency across competitions with a length of about 2.2 meters and patterns optimized for traction without excessive skin abrasion. For grip training purposes, specialty bars such as the are used, which have a thicker (e.g., 29-30 millimeters)—to challenge strength and simulate real-world thick-handle lifts, commonly featured in events to test grip endurance beyond standard bars. Weight plates for deadlifts are typically loaded onto the bar's sleeves, with iron plates being the traditional choice in due to their compact size, durability, and precise calibration for accurate weight increments, allowing for denser loading without excessive bar length. In contrast, bumper plates, made from rubber or composite materials, are preferred in settings involving dynamic drops, such as , as they absorb impact to protect floors and equipment, though they are bulkier and may reduce maximum load capacity on the bar. Safety collars are essential for securing plates in place, preventing them from shifting or sliding off during the lift, which could lead to imbalance, equipment damage, or ; quick-release lock collars or spring clips are commonly recommended for their reliability under heavy loads. Grip variations in deadlifting primarily address the challenge of bar rotation under heavy weights, starting with the double overhand grip, where both hands are positioned pronated (palms facing down) to maintain and promote balanced forearm development, though it is typically limited to lighter loads before grip fatigue sets in. The mixed grip counters this by using one hand pronated and the other supinated (palm facing up), which creates opposing to minimize bar rolling and allows for heavier lifts, but it requires alternating sides to avoid muscular imbalances. For a no-wrap alternative that enhances security without straps, the hook grip involves placing the thumb under the fingers—typically with two to three fingers compressing the thumb against the bar—for a locked hold that mimics a strap's effect and is favored in Olympic lifting for its stability on pulls like cleans and deadlifts. Common accessories enhance performance and safety without altering the core lift. Chalk, applied to hands and the bar, increases friction to combat sweat and improve grip adhesion, particularly useful in humid environments or during high-volume training. Lifting straps wrap around the wrists and bar to offload grip fatigue, enabling focus on back and strength in repetitive sets, while figure-eight hooks provide similar relief by encircling the bar with metal or padded loops, though they may add slight weight and bulk. A lifting belt, often made of or , offers optional intra-abdominal for core stabilization during maximal efforts, supporting the spine without being mandatory for the exercise. Footwear for deadlifts typically includes flat-sole shoes, which offer benefits due to their non-compressible rubber sole that allows the lifter to feel "glued" to the floor, providing enhanced stability and grip on the platform. In competitive contexts, deadlifts are categorized as raw or equipped. Raw deadlifting permits minimal supportive gear, such as a belt and , emphasizing unaided strength and technique as defined by federations like the IPF, where no elastic aids are allowed beyond these basics. Equipped deadlifting, conversely, incorporates specialized deadlift suits made from elastic fabrics that provide rebound assistance during the pull, potentially increasing lift totals by 10-20% through stored energy release, though this division is less common in modern due to the popularity of raw competitions.

Muscles Involved and Biomechanics

The deadlift is a compound exercise that primarily engages the muscles for spinal and extension, alongside extensors. The of the lower back are key prime movers, providing spinal extension and maintaining postural stability throughout the lift. The and hamstrings (including the femoris, semitendinosus, and semimembranosus) drive extension, generating the primary upward force to elevate the . Quadriceps, particularly the vastus lateralis and rectus femoris, contribute to extension, especially in the initial phase of the lift. Secondary muscles support stabilization and accessory actions. The latissimus dorsi and muscles of the upper back assist in stabilizing the and scapulae, preventing forward rounding of the shoulders. The core musculature, including the rectus abdominis, obliques, transverse abdominis, multifidus, and erector spinae, exhibits high activation for spinal stability, resistance to flexion, maintenance of intra-abdominal pressure, and load-bearing. Deadlifts effectively increase strength in these core and torso muscles through this high activation requirement. They promote hypertrophy particularly in the erector spinae, contributing to a thicker torso appearance, though less targeted for the rectus abdominis or obliques compared to direct abdominal exercises. High EMG activation correlates with potential for strength gains and muscle growth in these muscles. Forearm flexors, such as the flexor digitorum, secure the grip on the , with isometric contractions enduring the full load. Biomechanically, the deadlift features distinct phases characterized by varying dominance. The initial lift-off to knee-pass phase emphasizes knee extension, with generating significant force against the bar's , transitioning to a hip-dominant phase where gluteal and predominates as the bar passes the . Ground reaction forces peak during lift-off, often reaching 2-3 times body weight for loads equivalent to 1-2 times body weight, as the vertical force equals the combined bar and body mass. Hip arises from the moment arm between the bar's and the hip center, typically peaking at approximately 300 Nm in the early phase for conventional deadlifts at moderate loads, demanding substantial extensor counteraction. The movement culminates in triple extension, involving simultaneous extension at the ankle (via gastrocnemius and soleus stabilization), , and joints to achieve full lockout. On the spine, the exercise imposes both compressive and shear forces, with compressive loads ranging from 5-18 kN and anterior-posterior shear from 1.3-3.2 kN at L5-S1 during heavy lifts, potentially risking disc stress if bracing is inadequate. Anatomical differences, such as wider pelvic dimensions in females, can reduce torque in stances by shortening the moment arm compared to conventional setups, potentially favoring this variation for biomechanical efficiency.

Types and Variations

Conventional and Sumo Deadlifts

The conventional deadlift is performed with a hip-width stance, where the feet are positioned approximately shoulder-width apart or slightly narrower, and the hands grasp the outside the knees using an overhand or mixed grip. This setup positions the over the mid-foot, with shins nearly vertical and the angled forward, resulting in a longer from the floor to lockout compared to other variations. The emphasis in this stance falls more heavily on the , including the hamstrings, glutes, and lower back, due to the greater flexion and extended lever arm. In contrast, the sumo deadlift employs a wide stance with feet placed beyond shoulder width, toes pointed outward at about 45 degrees, and the hands gripping the inside the knees. The bar is positioned close to or over the toes to accommodate the broader base, allowing for a more upright and reduced hip flexion, which shortens the overall . This configuration shifts greater involvement to the and hip adductors, as the wider leg position increases knee extension demands and leverages internal hip rotation. Key setup differences between the two include bar placement and body positioning: the conventional deadlift keeps the bar over the mid-foot with hips higher and more perpendicular, promoting dominance but potentially increasing lower back stress for some lifters, while the deadlift's forward bar shift and lower hip start provide better leverage, particularly beneficial for shorter individuals or those seeking to minimize lumbar loading. Grip adaptations, such as or mixed grips, can be applied to both to manage , though details vary by equipment preferences. The choice of stance often depends on individual ; for example, lifters with relatively long femurs or longer torsos may favor the sumo deadlift, as it allows a more efficient position and shorter path for the bar, reducing mechanical disadvantage from limb proportions. In competitions under (IPF) rules, both conventional and sumo stances are permitted without restriction on foot placement, as long as the bar is lifted from the floor to full and extension with hands inside the collars. Historically, the deadlift gained prominence in the late 1970s as powerlifters experimented with wider stances to optimize leverage under emerging federation rules, with the name inspired by the wrestling stance.

Deficit, Trap Bar, and Other Specialized Variations

The deficit deadlift is an advanced variation of the conventional deadlift performed while standing on a raised platform, typically 1 to 3 inches high, which extends the during the initial pull phase. This modification places the lifter in a deeper starting position, requiring greater and flexion to initiate the lift. The primary purpose of the deficit deadlift is to build off-season strength and explosive power by addressing weaknesses in the initial pull from the floor, enhancing force production and overall lower-body . Equipment for this variation includes stable platforms such as weight plates, blocks, or mats to elevate the feet safely, ensuring the remains at floor level to maintain the increased ROM. The trap bar deadlift, also known as the hex bar deadlift, utilizes a hexagonal-shaped with neutral-grip handles positioned on either side, allowing the lifter to stand inside the frame and align the load more closely with their . This centered body position facilitates a more upright compared to the conventional deadlift. It is commonly employed in athletic training to reduce on the lower back while emphasizing extension and power development, making it suitable for beginners, high-volume sessions, or individuals with back limitations. To perform the trap bar deadlift, the lifter stands inside the trap bar with feet hip-width apart, bends at the hips and knees to grip the handles while keeping the back flat and chest up. They then drive through the heels to stand tall, locking out the hips with the trapezius muscles engaging isometrically at the top, followed by a controlled lowering. Biomechanically, the trap bar decreases lumbar spine and moment arms but increases joint demands, resulting in higher peak power and velocity outputs, with studies showing greater one-repetition maximum loads (e.g., 265 kg vs. 244.5 kg in conventional deadlifts). Compared to hamstring-focused variations such as the stiff-legged deadlift, the trap bar deadlift's mechanical advantages, including better leverage and greater quadriceps involvement, enable significantly heavier loads. There is no universally fixed ratio of stiff-legged deadlift to trap bar deadlift 1RM, as it varies by individual strength level, experience, and biomechanics. However, aggregated strength standards indicate that the stiff-legged deadlift is typically 60-85% of the trap bar deadlift, with the ratio increasing as lifters advance (closer to 60% for beginners and 80-85% for elite). Example ratios from male standards include: Beginner ~60% (119 lb SLDL vs. 200 lb trap bar), Novice ~67% (186 lb vs. 276 lb), Intermediate ~74% (273 lb vs. 368 lb), Advanced ~80% (376 lb vs. 473 lb), and Elite ~84% (491 lb vs. 586 lb). Similar patterns appear for female lifters (e.g., intermediate ~69%). It is particularly valued in power and explosiveness training for athletes, such as in basketball-style programs, where specific sets and reps schemes are used to enhance quick pulls and force production; detailed programming guidance can be found in the Training and Programming section. Equipment consists of the specialized trap bar, available with low handles for standard pulls or high handles for elevated starts, promoting accessibility without additional platforms. Other specialized variations include the Romanian deadlift (RDL), stiff-legged deadlift, and single-leg deadlift, each targeting specific aspects of development. The RDL is a hip-dominant hinge exercise that starts from a standing position with the at height and minimal knee flexion, emphasizing a controlled eccentric lowering phase where the bar remains close to the legs and there are no floor resets between repetitions. It primarily targets the hamstrings and glutes, with secondary involvement of the erector spinae, adductors, and core muscles under isometric spinal loading, distinguishing it from the conventional deadlift by reduced quadriceps contribution and a focus on posterior chain development. The RDL is widely used in strength training for posterior chain strength, hypertrophy of the hamstrings and glutes, and rehabilitation contexts due to its emphasis on eccentric control and lower overall loading compared to maximal lifts. For trainees seeking alternatives to the RDL that prioritize hamstring targeting with easy control, minimal lower back strain, better form stability, and greater isolation, recommended options include lying or seated leg curls (machine-based isolation minimizing back fatigue and allowing precise control), hip thrusts or glute bridges (stable supported movement emphasizing hamstrings and glutes with low risk), and cable pull-throughs (guided hinge with constant tension reducing back involvement). These exercises are often safer and easier to execute properly than the RDL for many trainees. The stiff-legged deadlift maintains nearly straight legs throughout, minimizing knee bend to isolate the hamstrings and increase flexibility demands, serving as a supplementary exercise for strength. Single-leg variations, such as the single-leg RDL, promote unilateral balance and stability by loading one side at a time, aiding in and foundational power for bilateral lifts like cleans. The single-leg Romanian deadlift (SLRDL) specifically targets glute maximus activation on the stance leg while challenging contralateral stability and fascial tension through the hip hinge, particularly engaging the Posterior Oblique Sling system, which connects the latissimus dorsi and gluteus maximus via the thoracolumbar fascia for trunk stability and power transfer. Technique involves standing on one leg with the opposite foot off the ground, hinging at the hips to lower the torso while extending the free leg backward, maintaining a flat back throughout the movement. Optionally, a dumbbell can be held in the opposite hand from the stance leg to add contralateral load, enhancing balance and glute activation. These can incorporate equipment like kettlebells or landmines for added versatility, shifting emphasis toward unilateral muscle activation compared to bilateral deadlifts. Additional variations, such as good mornings and cable pull-throughs, can also target the hamstrings and glutes for developing hinge patterns, with good mornings providing significant hamstring stretch and activation similar to the RDL, and cable pull-throughs offering a pulley-based hinge movement that emphasizes hip extension. A specific variation of the RDL is the dumbbell Romanian deadlift, performed by holding a dumbbell in each hand at the sides of the body with a neutral grip, starting from a standing position and hinging at the hips with minimal knee bend to lower the weights toward the shins. This variation allows for lighter absolute loads, such as 20 kg per hand for moderate sessions, reducing neural demand compared to barbell-based lifts. It features reduced spinal compression since the weights are held at the sides rather than pulled from the floor or positioned across the shoulders, and it provides a more targeted stimulus to the hamstrings, glutes, and lower back with less overall systemic involvement than conventional deadlifts. Consequently, dumbbell RDLs impose lower demands on the central nervous system (CNS) due to these factors, including the lighter loads and focused movement pattern. They are commonly programmed in moderate-to-higher rep ranges of 10–15+ repetitions with reps in reserve to maintain submaximal intensity, which helps manage fatigue and supports lower recovery requirements. Fitness communities recommend dumbbell RDLs as accessory exercises for posterior chain development, offering effective stimulus with reduced CNS stress relative to conventional deadlifts. This variation is particularly beneficial for athletes in sports like Brazilian Jiu-Jitsu (BJJ), where it strengthens the posterior chain (hamstrings, glutes, lower back) and enhances hip hinge power, translating directly to improved performance in explosive bridges, shrimping, takedowns, and sweeps that rely on hip extension.

Training and Programming

Benefits for Strength and Fitness

The deadlift, as a full-body compound lift, promotes substantial strength gains through the recruitment of multiple muscle groups and neural adaptations that enhance synchronization and efficiency. Research indicates that incorporating deadlifts into training programs can lead to significant improvements in overall strength, including increases in (1RM) for related lifts like squats and benches. strength, encompassing the hamstrings, glutes, and erector spinae, sees notable advancements, with posterior-chain resistance training (including deadlifts) yielding a moderate (SMD = 0.67) on muscular strength compared to general exercise. In terms of fitness benefits, deadlifts elevate post-exercise via increased (EPOC), a hallmark of high-intensity compound movements that sustains burn beyond the workout. They also markedly improve , which supports daily functional activities and enhances performance in other resistance exercises and sports like mixed martial arts (MMA), where improved grip strength aids in grappling and opponent control. Additionally, the axial loading inherent in deadlifts stimulates , leading to increased density; for instance, regular deadlift training has been associated with 2.7-7.7% gains at the lateral spine and in young men over 24 weeks. Athletically, deadlifts facilitate power transfer to explosive movements by emphasizing hip extension and triple extension of the hips, knees, and ankles, which mirrors actions in sprinting and . Evidence shows deadlift training improves height by 7.4%, contributing to better athletic performance in sports requiring rapid force production, such as rugby. This also builds injury resilience through strengthened muscles, reducing vulnerability to strains during dynamic activities. In the context of combat sports such as Brazilian Jiu-Jitsu (BJJ), dumbbell deadlifts are particularly important for developing posterior chain strength in the hamstrings, glutes, and lower back, along with hip hinge power. These enhancements translate to explosive movements in BJJ, including bridges, shrimping, takedowns, and sweeps, where effective hip extension drives success. On the health front, deadlifts trigger acute elevations in anabolic hormones like testosterone and (GH), with heavy loads (>80% 1RM) in compound lifts promoting such responses, aiding muscle repair and . Deadlifts effectively increase strength in core and torso muscles (erector spinae, multifidus, rectus abdominis, obliques) by requiring high activation for spinal stability and load-bearing. They promote hypertrophy, particularly in the erector spinae (leading to a thicker torso), though less targeted for rectus abdominis or obliques compared to direct ab exercises. High EMG activation correlates with strength gains and muscle growth potential. The exercise's core engagement corrects postural imbalances by reinforcing the erector spinae and transverse abdominis, while the National Strength and Conditioning Association (NSCA) highlights its role in for enhancing overall movement quality and reducing incidence. Furthermore, strength training, including deadlifts, reduces the risk of osteoarthritis and knee pain compared to non-lifters; for example, regular resistance training is associated with a 20% lower rate of knee osteoarthritis and improved pain and function in affected individuals. Deadlifts are highly accessible, scalable from bodyweight or light loads for beginners to heavy barbells for advanced trainees, allowing without specialized equipment. Variations like conventional and sumo stances accommodate diverse body types—such as longer torsos favoring for biomechanical efficiency—making the exercise inclusive across anthropometric differences while maintaining efficacy for strength development in novice and experienced populations alike.

Progression Strategies and Common Errors

Progression in deadlifting typically begins with linear for novices, where loads are increased incrementally each session to build foundational strength. In the Starting Strength novice program, deadlifts are performed for one of five repetitions three days per week, starting with additions of 15-20 pounds per session and tapering to 5 pounds or less as progress slows, allowing beginners to adapt without excessive fatigue. This approach emphasizes consistent volume at moderate intensities, often around 60-70% of (1RM) initially, to prioritize technique mastery over maximal effort. When linear progression stalls—for instance, when adding weight becomes difficult such as at loads where 110 kg for 6 repetitions is hard but possible—continued progress can be pursued by adding small increments (2.5–5 kg) or extra repetitions in the next session if form holds. If weight increases fail consistently, transition to intermediate programming by reducing heavy deadlift frequency to 1–2 times per week, incorporating lighter pulling variations (e.g., power cleans or Romanian deadlifts), employing wave or periodized progression to manage fatigue and sustain gains, and prioritizing recovery, technique maintenance, and accessory exercises like rows to support posterior chain and back strength. For intermediate to advanced trained men in the 60 kg weight class, typical one-repetition maximum (1RM) deadlifts range from 120-180 kg, with elite performers reaching 200 kg or more. For intermediate lifters, wave loading offers a more nuanced strategy, adjusting weights based on performance in prior sets to balance intensity and recovery. Techniques like the Autoregulated Progressive Resistance Exercise (APRE) involve performing multiple sets—such as three sets of 10, six, and three repetitions at escalating percentages of 1RM (e.g., 50%, 75%, 85%)—followed by load increases of 2.5-7.5% the next session depending on achieved reps. Deload weeks, reducing volume by 50% while maintaining intensity, are recommended every 4-6 weeks to prevent and facilitate supercompensation. Balancing and intensity is crucial for sustainable gains, with favoring higher-repetition schemes at lower loads (e.g., one set of five at 70% 1RM) to accumulate practice without burnout, while advanced trainees incorporate cluster sets—short rests within sets—for at 80-90% 1RM. Accessory exercises like good mornings and dumbbell Romanian deadlifts, performed for 5-10 or 10-15+ repetitions in phases, target weaknesses to support main deadlift sets and enhance overall pulling capacity. Dumbbell Romanian deadlifts (RDLs) are particularly recommended by fitness communities as accessories for posterior chain development due to their lower central nervous system (CNS) demands compared to conventional deadlifts, stemming from lighter absolute loads (e.g., 20kg per hand), reduced spinal compression (weight held at sides rather than across shoulders or in front), more targeted emphasis on hamstrings, glutes, and lower back with less systemic involvement, and common programming in moderate-to-higher rep ranges (10–15+ reps) with reps in reserve to maintain submaximal intensity and manageable fatigue. This approach results in lower recovery demands and CNS stress, making them suitable for frequent inclusion without excessive fatigue. For the trap bar deadlift, a variation particularly suited for power and explosiveness training in sports like basketball, recommended programming includes: for power and explosiveness in an NBA/basketball style, 3-5 sets of 3-6 reps (or 4-8) at 80-95% 1RM with 3-5 minutes rest, emphasizing quick pulls; for foundation and technique building, 3-4 sets of 6-10 reps at moderate weight with 2-3 minutes rest; and for advanced variants incorporating jumps, 3-4 sets of 3-5 reps at 60-80% 1RM. Weekly frequency is typically 1-2 times as a main lower body exercise. Common errors in deadlift execution often stem from improper setup or movement patterns, increasing susceptibility. Common mistakes include:
  • Hips positioned too high or too low at setup
  • Hips shooting up early (often due to weak quadriceps or poor tension)
  • Not pulling the slack out of the bar before lifting
  • Poor foot pressure (such as rocking on heels, coming up on toes, or eversion)
  • Lack of lat engagement
  • Jerking the bar instead of creating tension
  • Spinal flexion/rounding
  • Improper grip (e.g., mixed grip errors like pulling with arms)
  • Poor bar path or balance issues
Avoiding these errors is essential for maintaining proper form, maximizing lifting efficiency, and reducing the risk of injury. Rounding the low back elevates lumbar shear forces up to 3.2 kN during heavy lifts (75-100% 1RM), exceeding safe thresholds of 1-2 kN and heightening risk for lumbosacral strain, particularly under in repetitive sets. Over time, repeated exposure to high loads in deadlifts and squats may contribute to micro permanent damage to the spine or intervertebral discs, with studies showing early degenerative changes detectable via MRI in asymptomatic weightlifters, such as reduced proteoglycan content in the nucleus pulposus indicating potential disc degeneration. These changes are often asymptomatic and do not necessarily impair function, but underscore the importance of proper technique to mitigate long-term risks. Yanking the bar off the floor prematurely disrupts leg drive, shifting excessive load to the back and compromising extension efficiency. Incomplete lockout at the top, where hips fail to fully extend, reduces overall lift effectiveness and can strain the erectors if compensated by shrugging. Corrections involve self-assessment tools like video to identify deviations in real-time, ensuring neutral spine maintenance and sequential leg-hip extension. Injury prevention strategies emphasize preparatory mobility and conservative programming. Hip openers, such as the world's greatest stretch or banded hip flexion drills, improve to facilitate proper hinging and reduce compensatory rounding. Gradual load progression—no more than 5-10% weekly—increases resilience without overwhelming tissues. Rest intervals of 48-72 hours between sessions allow recovery, aligning with a frequency of 1-2 deadlift days per week integrated into broader programs (e.g., alongside squats on lower-body days) to mitigate risks.

Recovery Considerations

Specific studies directly measuring recovery time after deadlifts are limited, but related research on heavy resistance training and muscle damage indicates that full recovery of strength and neuromuscular function after heavy deadlift sessions typically takes 48-72 hours, with muscle soreness and elevated muscle damage markers (e.g., CK levels) potentially persisting up to 96 hours or more depending on intensity, volume, and individual factors. Deadlifts are particularly taxing on the central nervous system and posterior chain, often requiring longer recovery than upper-body lifts.

Records and Competitions

World Records by Category

The deadlift world records are tracked across various federations, with the (IPF) serving as the primary drug-tested body for raw (classic, without supportive equipment beyond belt and sleeves) and equipped (with deadlift suits and wraps) categories. Records are categorized by gender, bodyweight classes ranging from 47kg to 120+kg for women and 52kg to 120+kg for men, as well as age groups including juniors (under 23), sub-juniors (under 18), and masters (over 40). These records have progressed significantly since the , when top raw deadlifts hovered around 300kg, to exceeding 400kg in open men's classes by 2025, driven by advances in and nutrition. In IPF raw competitions, men's records peak in the heavier weight classes, with Wierzbicki holding the -120kg mark at 420kg set in 2017, while the 120+kg class stands at 405.5kg by Julian Johannsson in 2019. For example, in the -105kg class, equipped records include Ian Bell's 388.5kg lift in 2023. Women's raw records show similar scaling, with the highest at 270.5kg by Olga Gemaletdinova in the 84+kg class from 2013, and recent updates including 243kg by Cicera Tavares in the -69kg class in 2025. Junior men's raw records start lower, with sub-100kg lifts around 200-300kg. Masters categories feature adjusted standards, often 10-20% below open records, with youth (sub-junior) deadlifts beginning under 100kg in lighter classes; for instance, an equipped sub-junior -74kg record of 300.5kg was set by Hu Yu-Sung in 2025.
IPF Raw Deadlift World Records (Open, Selected Classes, as of November 2025)
Men's ClassLifter (Nation, Year)Weight (kg)Notes
-74kgAlexis Maher (, 2024)362.5Recent progression in mid-weight
-93kgGregory Johnson (USVI, 2022)371.5-
-120kgKrzysztof Wierzbicki (POL, 2017)420.0Highest raw IPF men's
120+kgJulian Johannsson (ISL, 2019)405.5-
Women's ClassLifter (Nation, Year)Weight (kg)Notes
-57kgHung Hsiu-Ching (TPE, 2019)210.5Mid-weight benchmark
-76kgAgata Sitko (POL, 2022)261.0-
84+kgOlga Gemaletdinova (RUS, 2013)270.5Highest raw IPF women's
Equipped IPF records allow supportive gear that stores , resulting in higher totals. Outside IPF, open federations like the World Raw Powerlifting Federation (WRPF) permit performance-enhancing substances, yielding elevated raw marks; for example, Danny Grigsby's 487.5kg raw deadlift in the unlimited class in 2022 exceeds IPF figures. All-time equipped highs from non-IPF events include Andy Bolton's 501kg in 2009 under World Powerlifting Organization rules. In , where lifts often use specialized bars or axles but follow conventional form, have pushed beyond limits, with Hafþór Björnsson setting a new benchmark of 510kg at the 2025 World Deadlift Championships. Verification in all categories relies on three certified referees, video documentation, and federation protocols to ensure proper form, with updates ratified post-competition; as of November 2025, IPF reflect lifts from events like the World Classic Championships in .

Notable Events and Athletes

The International Powerlifting Federation (IPF) World Championships, held annually since 1972, have served as a cornerstone for competitive deadlifting, showcasing elite athletes in raw and equipped categories across weight classes. These events emphasize one-rep maximum (1RM) lifts under strict federation rules, with deadlifts often determining overall titles due to their role in totals. In strongman circuits, the Arnold Strongman Classic, launched in 2003, features grueling deadlift challenges like axle bar and silver dollar deadlifts, pushing limits beyond traditional powerlifting formats. Similarly, the World's Strongest Man competition, ongoing since 1977, incorporates deadlift events such as the McGlashan Stone deadlift or max Hummer Tire pulls, highlighting functional strength in high-stakes finales. Pioneering record breakers have defined the deadlift's competitive legacy. dominated IPF events in the 1980s, setting multiple world records including a 374.7 kg deadlift in 1985 at 89.7 kg bodyweight, contributing to his unparalleled total dominance with 21 world titles. , a trailblazer, became the first to deadlift five times his bodyweight in 1985, pulling 300 kg at 60 kg bodyweight despite , and held records in the 56 kg and 60 kg classes for over a decade. In women's , etched her name in history with an equipped 315 kg deadlift in 2005 at the World Powerlifting Organization (WPO) Championships, part of her record 854 kg total that underscored equipped lifting's extremes. Modern athletes continue to innovate within these frameworks. Russel Orhii has emerged as a raw lifting pioneer in the IPF's 83 kg and 93 kg classes, setting world records like a 355 kg deadlift in 2025 and a 918 kg total in 2025, emphasizing technique and consistency in unequipped competition. The 2020s have seen a rise in hybrid powerlifting-strongman athletes, such as , who blend deadlift prowess across disciplines, winning the 2025 with feats including a 450 kg deadlift while maintaining powerlifting totals over 900 kg. Youth development remains vital, with emerging talents pushing boundaries in junior divisions at IPF Worlds. Deadlifting's cultural footprint extends beyond competition through media and community initiatives. Documentaries like "Strong Grandma" (2025) profile resilient female lifters, such as a 90-year-old competitor, inspiring broader participation in events at venues like the Arnold Classic. Charity efforts, including annual "Deadlift Day" variations like Dia de Los Deadlifts (benefiting children's clothing banks since 2020) and Night of the Living Deadlift (raising funds for local causes), foster inclusivity by tying personal records to . Competitions have evolved from pure 1RM maxes to rep-based challenges, exemplified by the Rogue 1000 lb Club event (2025), where athletes perform multiple reps at 453 kg to qualify, blending endurance with raw power in formats like Giants Live's World Deadlift Championships.

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