Deadlift Platform
The deadlift platform
If the squat is the king of muscle building, the deadlift has got to be a close second. The deadlift is one of the best whole body explosive power exercises out there. The back is the particularly targeted muscle group, and the lower mid and upper back will all lift the weight as you heave it up to a standing position; but in addition to the back muscles, the deadlift also maxes out the abs, hamstrings and glutes, as you stabilize all this weight with these muscles.
This is considered a power lifting exercise, but it is actually a versatile and effective exercise and should be considered by anyone who wants to develop deep musculature and power with only a few repetitions.
Technique is very important for this exercise, and to perform it correctly, and to maximum efficiency, you will need to lift off of a deadlift platform. Without a deadlift platform, the weights will prop the bar up too high, and you will not get the true full range of motion that you should.
While this exercise was once considered to be only the domain of the power lifter, it has recently become a very popular exercise, and no comprehensive gym can afford to be without a deadlift platform.
Muscles worked during a deadlift
The dead lift is a whole body muscle building exercise. The low, middle and upper back musculature are all worked on the pull upwards, and these are considered to be the targeted muscles. The thighs, hips, buttocks, lats, traps and forearms, are all considered to be secondary muscles that also benefit during the performance of the deadlift.
The deadlift is also considered to be one of the most functional muscle building exercises, as it mimics a muscle movement commonly used in real life. You will often need to lift something from the floor, and this is the range of motion lift that is mimicked by the deadlift.
Appearance and dimensions of the deadlift platform
The deadlift platform consists of a raised platform with a non slip grip and adjustable rails on either side of the platform that can serve as weight rests. These weight rails can alter the range of motion during the exercise. A true deadlift will not use any of the rails, and will have the weight on the floor up to the level of the platform supported by the weight plates.
The dimensions of the deadlift platform are 120 cm x 120 cm x 100 cm. This piece of gym equipment is not large, but is vital for those who wish to correctly train with the deadlift. This is a very simple piece of equipment, but is made of very heavy gauge steel for maximum strength and durability. The deadlift platform will last a lifetime.
How to use the deadlift platform to perform a deadlift
There are two primary types of deadlift; the conventional deadlift, and the sumo deadlift. The difference between the two is the distance between the legs. The conventional deadlift has the legs spread at shoulder width, while the sumo deadlift has the legs spread wider than shoulder width. The technique used for the two deadlifts is the same.
You can use the variable rail settings on the deadlift platform to vary the difficulty of the exercise. The higher the rails are set, the less the range of motion, and the easier the deadlift is to perform.
The ideal deadlift is performed with the bar at just inches above the deadlift platform. This gives the maximum range of motion for the exercise, and will give the greatest benefit.
Bend your knees, and bring yourself down to the level of the bar. Grab the bar with any grip that you feel comfortable with. Many people like an alternating grip with each hand facing a different way. It doesn’t matter too much, as your hands and arms are only used to carry the weight, and will not be doing any of the lifting. Pro’s say to consider that your hands are just like hooks at the end of a chain, and keeping this in mind as you perform the exercise help to keep proper form.
Concentrate on keeping your back straight, and keep your eyes focused on the wall in front of you (this will help you to maintain a good straight back). Lift the weight with a driving upwards motion. The beginning of the lift will be using your legs to power the weight up, and you can help keep the focus on your legs by concentrating on driving the power up through the heels of your feet.
Get the barbell to a point just above your knee, and then use your back muscles to pull yourself up into an erect position. Exhale as you perform the upwards lift and inhale as you go down again, keeping the same form and muscle emphasis in reverse.
Incorrect form can lead to injury
The deadlift is one of the best lower body and back power and muscle building exercises; but if you have a history of back problems, or an injured back, then you should approach the deadlift with caution, and make sure you don’t attempt too heavy a weight.
It is vital that you are well warmed up and limber prior to attempting a deadlift. You can easily strain or tear a muscle if you attempt this strenuous exercise while not yet limber and warm.
Most injuries from the deadlift occur as a result of a rounded back. If you round your back as you begin the deadlift, all of the weight and strain is on the lower back. The tendons, ligaments and vertebrae of the lower back, will bear the brunt of the weight. It is a sure way to injure yourself, as your back is not designed to carry weight like this. Keep your back straight, and drive with your legs to get the weight off the floor to avoid injury.
Variable techniques for the deadlift
The two most common variable techniques for the deadlift involve the positioning of the legs. There is the conventional style, which has the legs at shoulder width apart, and the sumo style, which spreads the legs out wider. These are both effective, and you should do which ever type is more comfortable for your body type.
The exercise can be varied by using the rails on the sides of the deadlift platform to alter the height of the barbell; the higher the rails, the less the range of motion, and the easier the exercise.
There is also something called a stiff legged deadlift. In this exercise, your legs remain almost entirely straight as you perform the deadlift. There is much more bend, and a much greater work out on the hamstrings and glutes. Again, it is very important to keep your back straight and your head up, to avoid injury. The stiff legged deadlift should not be attempted with very heavy weights, and you should not go all the way to failure with this variant of the exercise.
You can further vary the exercise by performing the deadlift with a pair of dumbbells instead of the traditional barbell.
Why you should consider a deadlift platform
The deadlift platform allows for maximum effectiveness of one of the most efficient muscle building exercises possible. The deadlift used to be popular only amongst power lifters, but today is recognized by most weight lifters as an essential part of a training program.
The dead lift platform is an inexpensive and simple piece of equipment, but is essential for correct dead lifting. Most serious lifters will not consider a gym unless it boasts a good power lifting platform.