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Exercise Technique: Deficit Deadlift
Abstract
This article provides a thorough description and photographs of the proper technique for a deficit deadlift. This exercise is an advanced variation of the standard deadlift and is designed to increase strength within the lower-body musculature. Incorporation of the deficit deadlift may benefit those requiring explosive power, sprinting, or jumping.
A substantial body of literature has focused on weightlifting derivative lifts, primarily emphasizing the second pull phase because of its greater expression of force, velocity, and power output. The biomechanical resemblance of this phase to various athletic movements underscores the relevance of these derivatives in physical preparation across multiple sports. However, although the findings of these studies greatly enhance our understanding of their effectiveness in enhancing neuromuscular qualities, there remains a noticeable gap in the literature regarding the importance of the first pull phase, specifically within the sport of weightlifting. The aim of this review was to elucidate the relative importance of the first pull phase in snatch and clean & jerk performance and to explore the selection of specific pull derivative exercises that target the strength development of this phase of the lifts.
Background
The thoracic spine is critical for athletic kinetic chain functioning yet widely overlooked in terms of specific evidenced based exercise prescription. Thoracic mobility, motor control and strength are required to optimise performance in sport and minimise excessive load/stress on other components of the kinetic chain.
Objective
To identify and evaluate mobility, motor control, work capacity and strength thoracic exercises for use in athletes
Design
Systematic review involving expert reviewers at key stages: searches and screening (n=1), eligibility, evaluation, data extraction, and evaluation (n=3). Key databases and social media sources were searched to 16/8/2019. Eligible exercises were thoracic exercises to promote mobility, motor control, work capacity and strength. A narrative synthesis enabled an outcome-based classification of exercises, with level of evidence of individual sources informing overall level of evidence for each outcome (Oxford Centre for Evidence-based Medicine).
Results
From 2348 sources (social media, database searches and other sources), 38 exercises were included. Sources included images, video clips, & written descriptions of exercises. Exercises targeting all planes of motion were evaluated and classified according to outcome. Exercises comprised functional and non-functional exercises for mobility (n=9), work capacity (n=15), motor control (n=7) and strength (n=7). Overall level of evidence for each outcome was level 5.
Conclusion
This synthesis and evaluation of exercises has captured the scope of thoracic exercises used in ‘practice’. Evaluation against an expert derived outcome based classification provides practitioners with a framework to facilitate exercise prescription. Evaluation of validity and effectiveness of exercises on outcomes is now required.
The deadlift exercise is commonly performed to develop strength and power, and to train the lower body and erector spinae muscle groups. However, little is known about the acute training effects of a hexagonal barbell vs. a straight barbell when performing deadlifts. Therefore, the purpose of this study was to examine the hexagonal barbell in comparison to the straight barbell by analyzing electromyography (EMG) from the vastus lateralis, biceps femoris, and erector spinae, as well as peak force, peak power, and peak velocity using a force plate. Twenty men, with deadlifting experience volunteered to participate in the study. All participants completed a one-repetition maximum (1RM) test with each barbell on two separate occasions. Three repetitions at 65% and 85% 1RM were performed with each barbell on a third visit. The results revealed there was no significant difference for 1RM values between the straight and hexagonal barbells (mean ± SD in kg = 181.4 ± 27.3 vs. 181.1 ± 27.6, respectively) (p > 0.05). Significantly greater normalized EMG values were found from the vastus lateralis for both the concentric (1.199 ± 0.22) and eccentric (0.879 ± 0.31) phases of the hexagonal barbell compared to the straight barbell deadlift (0.968 ± 0.22 and 0.559 ± 1.26), while the straight barbell deadlift led to significantly greater EMG values from the bicep femoris during the concentric phase (0.835 ± 0.19) and the erector spinae (0.753 ± 0.28) during the eccentric phase compared to the corresponding values for the hexagonal barbell deadlift (0.723 ± 0.20 and 0.614 ± 0.21) (p ≤ 0.05). In addition, the hexagonal barbell deadlift demonstrated significantly greater peak force (2,553.20 ± 371.52 N), peak power (1,871.15 ± 451.61 W), and peak velocity (0.805 ± 0.165) compared to the straight barbell deadlift values (2,509.90 ± 364.95 N, 1,639.70 ± 361.94 W, and 0.725 ± 0.138 m/s) (p ≤ 0.05). These results suggest that the barbells led to different patterns of muscle activation, and that the hexagonal barbell maybe more effective at developing maximal force, power, and velocity.
Ever since it was first observed and especially so in recent years, the phenomenon of the so-called "sticking point'" in resistance training has attracted a substantial amount of sports and exercise science research. Broadly speaking the sticking point is understood as the position in the range-of-motion of a lift at which a disproportionately large increase in the difficulty to continue the lift is experienced. Hence the sticking point is inherently the performance bottleneck and is also associated with an increased chance of exercise form deterioration or breakdown. Understanding the aspects of lifting performance which should be analysed in order to pinpoint the cause of a specific sticking point and therefore devise an effective training strategy to overcome it, is of pervasive importance to strength practitioners and instrumental for the avoidance of injury and continued progress. In this paper we survey a range of physiological and biomechanical mechanisms which contribute to the development of sticking points, and led by this insight review and analyse the findings of the existing observational research on the occurrence of sticking points in three ubiquitous exercises: the bench press, the squat, and the deadlift. The findings of our analysis should be used to inform future research and current resistance training practice.
In the context of resistance training the so-called "sticking point" is commonly understood as the position in a lift in which a disproportionately large increase in the difficulty to continue the lift is experienced. If the lift is taken to the point of momentary muscular failure, the sticking point is usually where the failure occurs. Hence the sticking point is associated with an increased chance of exercise form deterioration or breakdown. Understanding the mechanisms that lead to the occurrence of sticking points as well as different training strategies that can be used to overcome them is important to strength practitioners (trainees and coaches alike) and instrumental for the avoidance of injury and continued progress. In this article we survey and consolidate the body of existing research on the topic: we discuss different definitions of the sticking point adopted in the literature and propose a more precise definition, describe different muscular and biomechanical aspects that give rise to sticking points, and review the effectiveness of different training modalities used to address them.
Background:
Although lower-body strength is correlated with sprint performance, whether increases in lower-body strength transfer positively to sprint performance remain unclear.
Objectives:
This meta-analysis determined whether increases in lower-body strength (measured with the free-weight back squat exercise) transfer positively to sprint performance, and identified the effects of various subject characteristics and resistance-training variables on the magnitude of sprint improvement.
Methods:
A computerized search was conducted in ADONIS, ERIC, SPORTDiscus, EBSCOhost, Google Scholar, MEDLINE and PubMed databases, and references of original studies and reviews were searched for further relevant studies. The analysis comprised 510 subjects and 85 effect sizes (ESs), nested with 26 experimental and 11 control groups and 15 studies.
Results:
There is a transfer between increases in lower-body strength and sprint performance as indicated by a very large significant correlation (r = -0.77; p = 0.0001) between squat strength ES and sprint ES. Additionally, the magnitude of sprint improvement is affected by the level of practice (p = 0.03) and body mass (r = 0.35; p = 0.011) of the subject, the frequency of resistance-training sessions per week (r = 0.50; p = 0.001) and the rest interval between sets of resistance-training exercises (r = -0.47; p ≤ 0.001). Conversely, the magnitude of sprint improvement is not affected by the athlete's age (p = 0.86) and height (p = 0.08), the resistance-training methods used through the training intervention, (p = 0.06), average load intensity [% of 1 repetition maximum (RM)] used during the resistance-training sessions (p = 0.34), training program duration (p = 0.16), number of exercises per session (p = 0.16), number of sets per exercise (p = 0.06) and number of repetitions per set (p = 0.48).
Conclusions:
Increases in lower-body strength transfer positively to sprint performance. The magnitude of sprint improvement is affected by numerous subject characteristics and resistance-training variables, but the large difference in number of ESs available should be taken into consideration. Overall, the reported improvement in sprint performance (sprint ES = -0.87, mean sprint improvement = 3.11 %) resulting from resistance training is of practical relevance for coaches and athletes in sport activities requiring high levels of speed.
It is believed that regional activation within a muscle may lead to greater site-specific muscular adaptations in the activated portion of the muscle. Because the hamstrings are a biarticular muscle, it can be theorized that single-joint exercises where movement originates at the hip versus the knee will result in differential activation of the muscle complex. The purpose of the present study was to assess EMG activity in the proximal and distal aspects of the medial and lateral hamstrings during performance of the stiff- legged deadlift (SLDL), a hip-dominant exercise, and the lying leg curl (LLC), a knee- dominant exercise. Ten young, resistance-trained men were recruited from a university population to participate in the study. Employing a within-subject design, participants performed the SLDL and LLC to muscular failure using a load equating to their 8 repetition maximum for each exercise. The order of performance of exercises was counterbalanced between participants so that approximately half of the subjects performed SLDL first and the other half performed LLC first. Surface electromyography was used to record mean normalized muscle activity of the upper lateral hamstrings, lower lateral hamstrings, upper medial hamstrings, and lower medial hamstrings. Results showed that the LLC elicited significantly greater normalized mean activation of the lower lateral and lower medial hamstrings compared to the SLDL (p < 0.05). These findings support the notion that the hamstrings can be regionally targeted through exercise selection. Further investigations is required to determine whether differences in activation lead to greater muscular adaptations in the muscle complex.
Objectives: To determine if force differences exist between isometric pulling positions corresponding to key positions of the deadlift.
Design: Cross-sectional evaluation of isometric strength
Methods: 14 powerlifters performed isometric pulls on a force plate at 3 key positions related to the deadlift (at the floor, just above the patella, and 5-6 cm short of lockout) and in the mid thigh pull position (MTP). A 1x4 repeated measures ANOVA was used to ascertain differences between the various pulling positions tested. Bonferroni-adjusted paired samples t-tests were used post-hoc.
Results: Forces generated at each bar height were significantly different (F(3,39) = 51.058, p<0.05, η2=0.80). Paired samples t-tests showed significant differences between positions, revealing a trend of greater force generation at increasing heights for positions corresponding to the deadlift. Force generated in the mid thigh pull position was significantly higher than any other position.
Conclusion: In positions corresponding to the deadlift, force generation increases at higher bar heights.
The impact of using different resistance training (RT) kinematics, which therefore alters RT mechanics, and their subsequent effect on adaptations remain largely unreported. The aim of this study was to identify differences to training at a longer (LR) compared with a shorter (SR) range of motion, as well as the time-course of any changes during detraining. Recreationally active participants in LR (aged 19 ± 2.6 years; n=8) and SR (aged 19 ± 3.4 years; n=8) groups undertook 8 weeks of RT and 4 weeks detraining. Muscle size, architecture, subcutaneous fat and strength were measured at weeks 0, 8, 10 and 12 (repeated measures). A control group (aged 23 ± 2.4 years; n=10) was also monitored during this period. Significant (p>0.05) post-training differences existed in strength (on average 4±2% vs. 18±2%), distal anatomical cross-sectional area (59±15% vs. 16±10%), fascicle length (23±5% vs. 10±2%) and subcutaneous fat (22±8% vs. 5±2%), with LR exhibiting greater adaptations than SR. Detraining resulted in significant (p>0.05) deteriorations in all muscle parameters measured in both groups, with the SR group experiencing a more rapid relative loss of post-exercise increases in strength than LR (p>0.05). Greater morphological and architectural RT adaptations in LR (owing to higher mechanical stress) result in a more significant increase in strength compared to SR. The practical implications for this body of work follow that LR should be observed in resistance training where increased muscle strength and size are the objective, since we demonstrate here that ROM should not be compromised for greater external loading.
Anterior tibial shear force and knee valgus moment increase anterior cruciate ligament (ACL) loading. Muscle coactivation of the quadriceps and hamstrings influences anterior tibial shear force and knee valgus moment, thus potentially influencing ACL loading and injury risk. Therefore, identifying exercises that facilitate balanced activation of the quadriceps and hamstrings might be beneficial in ACL injury rehabilitation and prevention.
To quantify and compare quadriceps with hamstrings coactivation electromyographic (EMG) ratios during commonly used closed kinetic chain exercises.
Cross-sectional study.
Research laboratory.
Twenty-seven healthy, physically active volunteers (12 men, 15 women; age = 22.1 ± 3.1 years, height = 171.4 ± 10 cm, mass = 72.4 ± 16.7 kg).
Participants completed 9 separate closed chain therapeutic exercises in a randomized order.
Surface electromyography quantified the activity level of the vastus medialis (VM), vastus lateralis (VL), medial hamstrings (MH), and biceps femoris (BF) muscles. The quadriceps-to-hamstrings (Q:H) coactivation ratio was computed as the sum of average quadriceps (VM, VL) EMG amplitude divided by the sum of average hamstrings (MH, BF) EMG amplitude for each trial. We used repeated-measures analyses of variance to compare Q:H ratios and individual muscle contributions across exercises (α = .05), then used post hoc Tukey analyses.
We observed a main effect for exercise (F(3,79) = 22.6, P< .001). The post hoc Tukey analyses revealed smaller Q:H ratios during the single-limb dead lift (2.87 ± 1.77) than the single-limb squat (5.52 ± 2.89) exercise. The largest Q:H ratios were observed during the transverse-lunge (7.78 ± 5.51, P< .001), lateral-lunge (9.30 ± 5.53, P< .001), and forward-lunge (9.70 ± 5.90, P< .001) exercises.
The most balanced (smallest) coactivation ratios were observed during the single-limb dead-lift, lateral-hop, transverse-hop, and lateral band-walk exercises. These exercises potentially could facilitate balanced activation in ACL rehabilitation and injury-prevention programs. They also could be used in postinjury rehabilitation programs in a safe and progressive manner.
Investigations into hamstring strain injuries at the elite level exist in sports such as Australian Rules football, rugby, and soccer, but no large-scale study exists on the incidence and circumstances surrounding these injuries in the National Football League (NFL).
Injury rates will vary between different player positions, times in the season, and across different playing situations.
Descriptive epidemiology study.
Between 1989 and 1998, injury data were prospectively collected by athletic trainers for every NFL team and recorded in the NFL's Injury Surveillance System. Data collected included team, date of injury, activity the player was engaged in at the time of injury, injury severity, position played, mechanism of injury, and history of previous injury. Injury rates were reported in injuries per athlete-exposure (A-E). An athlete-exposure was defined as 1 athlete participating in either 1 practice or 1 game.
Over the 10-year study period 1716 hamstring strains were reported for an injury rate (IR) of 0.77 per 1000 A-E. More than half (51.3%) of hamstring strains occurred during the 7-week preseason. The preseason practice IR was significantly elevated compared with the regular-season practice IR (0.82/1000 A-E and 0.18/1000 A-E, respectively). The most commonly injured positions were the defensive secondary, accounting for 23.1% of the injuries; the wide receivers, accounting for 20.8%; and special teams, constituting 13.0% of the injuries in the study.
Hamstring strains are a considerable cause of disability in football, with the majority of injuries occurring during the short preseason. In particular, the speed position players, such as the wide receivers and defensive secondary, as well as players on the special teams units, are at elevated risk for injury. These positions and situations with a higher risk of injury provide foci for preventative interventions.
The primary purpose of this study was to examine the effects of 10 weeks of barbell deadlift training on rapid torque characteristics of the knee extensors and flexors. A secondary aim was to analyze the relationships between training-induced changes in rapid torque and vertical jump performance. Fifty-four subjects (mean ± SD age = 23 ± 3 years) were randomly assigned to a control (n=20) or training group (n=34). Subjects in the training group performed supervised deadlift training twice per week for 10 weeks. All subjects performed isometric strength testing of the knee extensors and flexors and vertical jumps before and following the intervention. Torque - time curves were used to calculate rate of torque development (RTD) values at peak and 50 and 200ms from torque onset. Barbell deadlift training induced significant pre to post increases of 18.8-49.0% for all rapid torque variables (P<0.01). Vertical jump height increased from 46.0 ± 11.3 to 49.4 ± 11.3 cm ([7.4%] P<0.01), and these changes were positively correlated with improvements in RTD for the knee flexors (r=0.30-0.37, P<0.01-0.03). These findings showed that a 10 week barbell deadlift training program was effective at enhancing rapid torque capacities in both the knee extensors and flexors. Changes in rapid torque were associated with improvements in vertical jump height, suggesting a transfer of adaptations from deadlift training to an explosive, performance-based task. Professionals may use these findings when attempting to design effective, time efficient resistance training programs to improve explosive strength capacities in novices.
Hamstring injuries can be devastating for athletes and sports teams. Recent advances in technology have greatly enhanced our understanding of how and why hamstring injuries occur. Based on this information, professional sports teams have implemented various training interventions in an attempt to reduce the rate of hamstring injuries with varying success. Reviewing the recent literature on hamstring injuries and the studies that have reported decreases in injury rates could give further insight into how hamstring injures can be prevented and thus is the focus of this article.
This investigation studied the peak torque and total work hamstring/quadriceps (HQ) ratios of 24 lateral collateral ligament (LCL) insufficient knees, and clarified the possible associations between different HQ ratios and the long-term outcomes of patients. Peak torque values were recorded at low (60 degrees/sec) and high (180 degrees/sec) speed of isokinetic movement, and the maximal isometric extension and flexion outputs were measured at the knee angle of 60 degrees from straight. Three standardized knee scoring scales were used to determine the subjective, functional, clinical, and radiologic outcomes of these LCL insufficient knees. In every test a great interpersonal variation of the HQ ratios was noticed, even in the healthy knees (range 24% to 154%). On the injured side the HQ ratios were in every test higher than on the healthy side, because of the weaker quadriceps muscle of the injured leg. In most cases, followup scores did not differ significantly between the groups with low (less than 50%), optimal (50% to 80%), or high (greater than 80%) HQ ratios of the LCL insufficient knees. However, in every test the scores were significantly (p less than 0.005 to 0.0001) better in the patients who had the HQ ratio of the injured knee near the uninjured side (less than 15%) compared with those with a clear difference (greater than 15%). These findings suggest that the HQ ratio is a very individual parameter, and therefore any general recommendation about the optimal value is very difficult to give. With regard to long-term outcome, the most ideal HQ ratio of an LCL insufficient knee seems to be the HQ ratio of the opposite, healthy extremity.
This study investigated isokinetic peak- and angle-specific hamstring/quadriceps strength ratios (conventional H/Q ratio) obtained during concentric and eccentric muscle contraction and examined the influence of joint angular velocity and the effect of gravity correction on these ratios. Also, a 'functional' H/Q ratio was defined by calculating eccentric hamstring strength relative to concentric quadriceps strength (Hecc/Qcon' representative for knee extension) and calculating concentric hamstring strength relative to eccentric quadriceps strength (Hcon/Qecc' representative for knee flexion). The H/Q ratio was calculated based on isokinetic peak moment and 50 degree-moment (0 degree = full extension) obtained at joint angular velocities 30, 120 and 240 degrees s-1. Gravity corrected conventional H/Q ratio remained constant across speeds and contraction mode, ranging from 0.47 to 0.54 and from 0.49 to 0.56 based on peak and 50 degree moment, respectively. In contrast, non-corrected H/Q ratio increased during concentric contraction from 0.58 at 30 degrees s-1 to 0.74 at 240 degree s-1 (P < 0.01). For knee extension at 240 degrees s-1 an Hecc/Qcon of 1.05 (peak) and 0.89 (50 degrees) was observed while for flexion at 240 degrees s-1 an Hcon/Qecc of 0.27 (peak) and 0.28 (50 degrees) was observed. In conclusion, gravity correction had high influence on the change in H/Q ratio with variation in extension velocity. A potential 1:1 hamstring/quadriceps strength relationship was demonstrated for fast knee extension, indicating a significant functional capacity of the hamstring muscles for providing muscular stability at the knee joint in such situations.
A history of muscle injury represents a predominant risk factor for future insult in that muscle group. The high frequency of re-injury and persistent complaints after a hamstring strain comprise major difficulties for the athlete on return to athletic activities. Some of the risk factors associated with the possible recurrence of the injury are, in all probability, already implicated in the initial injury. One can distinguish between those events peculiar to the sport activity modalities (extrinsic factors) and other contributing factors based on the athletes individual features (intrinsic factors). For both categories, the persistence of mistakes or abnormalities in action represent an irrefutable component contributing to the re-injury cycle. Additional factors leading to chronicity can come from the first injury per se through modifications in the muscle tissue and possible adaptive changes in biomechanics and motor patterns of sporting movements. We emphasise the role of questionable approaches to the diagnosis process, drug treatment or rehabilitation design.
To date, the risk factors examined in the literature have either been scientifically associated with injury and/or speculated to be associated with injury. In this context, quantifying the real role of each factor remains hypothetical, the most likely ones corresponding to inadequate warm-up, invalid structure and the content of training, muscle tightness and/or weakness, agonist/antagonist imbalances, underestimation of an extensive injury, use of inappropriate drugs, presence of an extensive scar tissue and, above all, incomplete or aggressive rehabilitation. Such a list highlights the unavoidable necessity of developing valid assessment methods, the use of specific measurement tools and more rigorous guidelines in the treatment and rehabilitation. This also implies a scientific understanding as well as specifically qualified medical doctors, physiotherapists and trainers acting in partnership.
To conduct a detailed analysis of hamstring injuries sustained in English professional football over two competitive seasons.
Club medical staff at 91 professional football clubs annotated player injuries over two seasons. A specific injury audit questionnaire was used together with a weekly form that documented each clubs' current injury status.
Completed injury records for the two competitive seasons were obtained from 87% and 76% of the participating clubs respectively. Hamstring strains accounted for 12% of the total injuries over the two seasons with nearly half (53%) involving the biceps femoris. An average of five hamstring strains per club per season was observed. A total of 13 116 days and 2029 matches were missed because of hamstring strains, giving an average of 90 days and 15 matches missed per club per season. In 57% of cases, the injury occurred during running. Hamstring strains were most often observed during matches (62%) with an increase at the end of each half (p<0.01). Groups of players sustaining higher than expected rates of hamstring injury were Premiership (p<0.01) and outfield players (p<0.01), players of black ethnic origin (p<0.05), and players in the older age groups (p<0.01). Only 5% of hamstring strains underwent some form of diagnostic investigation. The reinjury rate for hamstring injury was 12%.
Hamstring strains are common in football. In trying to reduce the number of initial and recurrent hamstring strains in football, prevention of initial injury is paramount. If injury does occur, the importance of differential diagnosis followed by the management of all causes of posterior thigh pain is emphasised. Clinical reasoning with treatment based on best available evidence is recommended.
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