Deadlift: Benefits, Proper Technique, and Most Effective Variations

Deadlift: Benefits, Proper Technique, and Most Effective Variations

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The deadlift is something you do every day, even without setting foot in the gym. It’s simply the movement of lifting something off the ground—whether it’s a backpack, a heavy box, or a loaded barbell. You bend at the knees and hips and lean forward. The basic principle stays the same. In the gym, though, the focus is on refining the deadlift technique and gradually increasing the weight.

Among strength athletes, the deadlift is rightfully one of the most popular exercises. It helps build both strength and muscle mass. On top of that, it boosts confidence, as most people can lift the heaviest weights when doing deadlifts. However, if you’re looking to include this exercise in your routine, make sure to first master the proper technique before increasing the weight load. Over time, you can also try different variations of the deadlift to keep things interesting, which you’ll find in this article.

What Is a Deadlift?

The deadlift is a fundamental exercise where you lift weights from the ground into the air. But do you know what lies behind that intimidating name “dead”? The barbell with weight plates, or any other load, lies motionless on the ground, almost lifeless. Your task is to bring it to “life” by lifting it. With your own strength, you’re not just battling the heavy iron, but also gravity. Once you manage to lift the barbell, a feeling of euphoria and pride kicks in, which is undeniably addictive. Then, new challenges come in the form of heavier weights or different deadlift variations that you’ll want to conquer as well.

The deadlift is generally characterized by a hip hinge and a bend at the knees, while keeping the back in a neutral position. This movement engages the muscles of the back, lower limbs, and core, effectively strengthening these areas, particularly the glutes, hamstrings, and spinal erectors. It’s a complex exercise that helps build overall body strength. However, the benefits go far beyond that. [2]

What is a deadlift?

5 Reasons to Do Deadlifts

After some time of regularly performing deadlifts, you can look forward to a range of positive changes in both your appearance and performance.

1. You’ll build a stronger body.

The deadlift activates large muscle groups, such as the back, forearms, legs, and core, making it an effective exercise for improving overall strength. This isn’t just beneficial in the gym; it also translates to everyday life, since we all have to lift heavy objects from the ground at times—whether it’s a case of water from the supermarket or furniture. With a stronger body, you’ll be better equipped to handle heavy shopping bags without being caught off guard, and you’ll reduce the risk of straining your back or injuring yourself while lifting heavy items. [7]

This exercise also serves as a benchmark for strength, which is why it’s part of powerlifting competitions and the strength triathlon. Most strength athletes can lift the heaviest weight with deadlifts. For reference, as of October 2024, the world record for the deadlift stands at an incredible 501 kg, which was set by the Icelandic athlete Hafþór Júlíus Björnsson, whom you might know from the series Game of Thrones. [5]

2. You’ll build muscle mass.

Another motivation to incorporate this exercise into your training plan is its impact on muscle growth (hypertrophy). If you’re looking for well-defined back muscles, a rounder backside, or firm thighs, deadlifts will become your secret weapon. Adequate activation of muscle fibres in these areas is crucial for muscle growth, and studies have shown that deadlifts achieve this. The body then responds with adaptation mechanisms such as mechanical tension, metabolic stress, and the release of anabolic hormones (like growth hormone and testosterone). When you combine this with gradually increasing the load—a concept known as progressive overload—you have a powerful formula for building a strong body with attractive curves. Deadlift ranks among the most effective exercises recommended for both women and men looking to build muscle. [8]

If strong and well-defined glutes and legs are among your goals, be sure to check out our article: How to Tone and Shape Your Butt and Legs

Benefits of the deadlift

3. You’ll support your weight loss efforts.

The deadlift is a compound exercise that engages large muscle groups in both the upper and lower body (back and legs). As a result, they consume a significant amount of energy, leading to more calories burned compared to isolation exercises like bicep curls. Additionally, since deadlifts are performed with weights, you can also enjoy an extra calorie burn (EPOC) after the workout, just like with any strength training session. This increased metabolism occurs due to the recovery processes and can last for up to 72 hours after the workout. This benefit is particularly valuable when it comes to weight loss. [9]

Read more about the benefits of strength training in the article: Diet, Cardio and Strength Training. What Is Best for Weight Loss?

4. You’ll improve your performance in other sports.

Strong back, legs, and core are a huge advantage in many sports. In strength disciplines, where the goal is to lift maximum weight, the benefit is rather obvious. However, you can also notice positive effects on better stability and explosive power. This comes in handy when playing hockey, soccer, or basketball. Similarly, in combat sports like boxing or MMA, having a solid stance is crucial for punches and lunges. In athletic events such as sprints or jumps, stronger legs and a solid core can give you the edge to outpace your competitors. [4]

5. You’ll support your posture.

In today’s world, many people spend a large portion of the day sitting at a computer in uncomfortable positions, leading to issues with posture. Your back muscles get weaker, which can result in slouching and back pain. However, if you regularly perform deadlifts, maintain proper technique, and don’t overload yourself, you can help prevent these problems. Not only will you strengthen the superficial back muscles, but you’ll also target the deeper spinal erectors and stabilizers, which are crucial for a good posture.

Deadlift and muscle growth

Which Muscles Are Engaged During the Deadlift?

The deadlift is a compound exercise that engages muscles from nearly the entire body. Which ones are the dominant ones? [2]

  • muscles of the front of the thighs (quadriceps)
  • muscles of the back of the thighs (hamstrings)
  • adductor magnus
  • gluteal muscles (gluteus maximus, medius and minimus)
  • spinal erectors (erector spinae)
  • lats (latissimus dorsi)
  • traps (trapezius)
  • forearm muscles
  • core muscles
  • calf muscles (soleus and gastrocnemius)

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Proper Deadlift Technique

If deadlifts are a brand-new addition to your training plan, pay close attention to proper technique right from the get-go. It’s not only essential for achieving the best results, but also helps reduce the risk of injury. Especially in the early stages, it’s wise to leave your ego at the door of the gym and start with lighter weights. You can relatively quickly progress to lifting double your body weight in deadlifts, but without a solid foundation, it simply won’t be a safe path forward.

What shoes should you wear for deadlifts?

For deadlifts, it’s important to have the entire foot in contact with the ground. Therefore, shoes with a flat sole that provide stability are ideal. Some strength athletes prefer to exercise barefoot or in socks for better ground contact. Conversely, running shoes or shoes with elevated heels (weightlifting shoes) are not suitable, as they can alter the entire biomechanics of the movement. Weightlifting shoes can be particularly beneficial for individuals who have ankle mobility issues.

Basic stance

General rules for choosing the starting position for the deadlift may not apply to everyone, as your body anatomy also plays a role. For someone with long legs, for example, it may be more challenging to position themselves around the bar in a way that feels somewhat comfortable. You can experiment with the basic stance by adjusting factors like stance width, hip height, or grip type (overhand or mixed grip) to find the position that suits you best. [3–4]

  • Stand in front of the loaded barbell with your feet approximately hip-width apart. Pull the barbell close to your shins (above the midfoot).
  • Bend your knees and hinge forward at the hips to reach for the bar, keeping your back in its natural curve and your head aligned with your spine.
  • Your toes should point forward or slightly outward, with your ankles and knees turned outward.
  • Shift your shoulders slightly in front of the bar so that your shoulder blades are positioned approximately above it.
  • Grip the bar with both arms extended, using either an overhand grip or a mixed grip (one hand overhand, the other underhand), at shoulder-width. Your hands should be approximately shoulder-width apart.
  • Pull your shoulders away from your ears, squeeze your shoulder blades together, and open your chest.
  • Engage your core.

Execution

  • After taking a deep breath into your belly, engage the muscles in your legs, glutes, and back, and push evenly through your feet into the ground. You can visualize that you want to push the ground away from you.
  • As you exhale, begin to lift the bar off the ground. Straighten your knees and hips simultaneously. In the final phase, align your back by standing up straight.
  • The path of the bar should travel closely in front of your legs.
  • At the top position, squeeze your glutes, but avoid leaning back, as this could strain your lower back.
  • With an inhale, begin to lower the bar back down in a controlled manner, following the same path—close to your legs—gradually returning to the starting position.
  • As soon as the plates touch the ground, follow up with the next repetition.
Proper deadlift technique

Which Accessories Are Suitable for Deadlifts?

For starters, a barbell with weights will be sufficient. For other variations, different equipment like dumbbells or kettlebells can also be useful. As you progress to heavier weights, lifting straps can help reinforce your grip, allowing you to hold heavier loads or perform more repetitions without the bar slipping from your hands. In this regard, powdered or liquid chalk is also beneficial, as it absorbs sweat and moisture from your palms, providing a firmer grip on the bar. Additionally, using a belt at high weights can be advantageous. It wraps around your waist, which helps stabilize your core and lower back. Just remember to loosen it after each attempt.

What Are the Most Common Mistakes in Deadlifts?

When performing deadlifts, a variety of mistakes can be made, and believe it or not, these aren’t exclusive to beginners. Even experienced athletes make errors, often convinced of their textbook technique. Simply relying on how it feels isn’t enough; it can be beneficial to have your technique assessed by a coach or at least a more experienced friend. You could also ask someone to record you on their phone, allowing you to analyse your deadlift technique and see if any of the following mistakes apply to you. [6]

  • Rounding the back: This is the most common mistake that increases the risk of overloading the lower back. The exception is experienced powerlifters, for whom a slight rounding of the back may help lift heavier weights in competitions. However, as a general rule, it is safer to perform deadlifts while maintaining the natural curvature of the spine. Therefore, it’s better to lift less weight with proper technique than to lift more with a back that resembles a bow.
  • Insufficient core activation: An unengaged core can lead to instability and overloading of the lower back.
  • Barbell positioned far away from the shins: When the barbell is placed farther from the body than directly above the feet, it can increase the strain on the lower back and reduce the effectiveness of the lift.
  • Chest pushed down and shoulders facing forward: This can lead to rounding of the mid and upper back, which negatively impacts the effectiveness of the exercise.
  • Leaning forward or backward too much: Both cases negatively impact the technique of the exercise, reducing your strength potential.
  • Insufficient engagement of the lower body muscles: Many people rely primarily on their back muscles to lift the barbell, which isn’t ideal. Proper activation of the glutes and thighs ensures an even distribution of the load.
  • Improper grip width and foot placement: Incorrect foot positioning or using a grip that is too wide or too narrow can disrupt the biomechanics of the movement. This can increase the risk of injury and make the exercise more difficult to perform efficiently.
Benefits of the Romanian deadlift

Deadlift in Your Training Plan

The deadlift is a complex exercise that engages not only the lower body, but also the arms and back. Therefore, it’s important to carefully consider how often to include it in your workout routine. Performing deadlifts every day is not advisable, as it can lead to overloading the muscle groups involved. However, if you only perform it once a month, you may not fully reap the benefits or notice progress in terms of strength and muscle growth. [1]

  • Exercise frequency: Incorporate deadlifts into your routine 1–2 times per week, depending on how often you work out. It fits well into full-body workouts, or you can add it to leg, glute, or back-focused sessions.
  • Number of sets: It’s recommended to perform 4–6 sets.
  • Rest between sets: Take a 1–3-minute break between each set, and up to 4 minutes for heavier weights focused on strength.
  • Number of repetitions (based on your goals):
  1. Strength growth: Perform 2–6 repetitions with heavy weights (80–95 % of your one-rep max).
  2. Muscle building, weight loss: Perform 8–12 repetitions with weights corresponding to 60–80 % of your one-rep max.
  3. Muscular endurance: More than 15 repetitions with weights below 60 % of your one-rep max.

Benefits of the best deadlift variations

The classic barbell deadlift is a fundamental exercise that you can never go wrong with. However, if you want to spice up your workout, focus more on strengthening your glutes, or work on a specific phase of the movement, you can include one of the other effective variations of this exercise.

  • Conventional deadlift: Helps build overall body strength, particularly strengthening the thighs, glutes, and back.
  • Trap bar deadlift: Thanks to the ergonomic grip, it reduces pressure on the lower back and allows for a more effective weight load distribution, making it gentler on the entire musculoskeletal system.
  • Deficit deadlift: Standing on a weight plate increases the range of motion in the lower phase. This leads to more intense engagement and strengthens the muscles of the lower back. It’s ideal for individuals looking to improve the lower phase of the deadlift.
  • Banded deadlift: The resistance band adds extra resistance, particularly in the upper phase of the lift. This helps enhance muscle engagement during this phase, which is a weak point for many individuals.
  • Sumo deadlift: With a wide stance, it engages the inner thighs and glutes. It is also more gentle on the lower back.
  • Jefferson deadlift: The uneven weight distribution promotes greater core engagement, helping to strengthen it. Compared to the conventional deadlift, it places less strain on the lower back.
  • Romanian deadlift, stiff-leg deadlift: These variations place more emphasis on the glutes and hamstrings, making them highly effective for building strength in these muscle groups.
  • Kettlebell suitcase deadlift: Using two kettlebells engages the core and deep stabilizing muscles more intensely, helping to improve balance and overall strength.
  • Single-leg deadlift: It allows you to work on each leg individually, which helps prevent muscle imbalances. At the same time, it tests your balance skills.
  • B-stance Romanian deadlift: It helps better target the glutes and hamstrings. An additional benefit is that you can focus on working each leg individually.
Top deadlift variations

Most Effective Deadlift Variations

We’ve prepared a list of the best deadlift variations with weights for you. For each variation, you’ll find the proper form as well as common mistakes. However, keep in mind the basic rules for proper deadlift technique, which are mentioned above. Depending on the variation you’re about to perform, prepare a barbell with plates, resistance bands, dumbbells, or kettlebells. Lifting straps can also be useful for deadlifts, as they support your grip, especially when lifting heavy weights or doing more repetitions. For heavy weights, using a belt is often recommended, as it helps stabilize your core.

1. Deadlift

  • Starting Position: Stand in front of a loaded barbell with your feet approximately hip-width apart. Your toes should be pointing forward. Bend your knees and hinge at the hips to reach for the bar, ensuring your back maintains its natural curve and your head is aligned with your spine. Then, grip the bar with both hands using either an overhand grip or a mixed grip if the weight is heavy (one hand overhand, the other underhand). The grip width should be about shoulder-width or slightly wider.
  • Execution: Take a deep breath in, and as you exhale, gradually straighten up by activating your thigh and glute muscles. First, straighten your knees and then smoothly bring your torso upright. The barbell should move close to your legs on the way up. Then, control the movement as you lower the bar back to the ground along the same path. As soon as the plates touch the ground, immediately follow up with the next repetition.
  • Common Mistakes: Rounding the back, uncontrolled movement, limited range of motion.
How to perform the deadlift?

2. Trap Bar Deadlift

  • Starting Position: Stand in the centre of a loaded trap bar with your feet approximately hip-width apart. Your toes should be pointing forward. Bend your knees and hinge at the hips to reach for the bar, ensuring your back maintains its natural curve and your head is aligned with your spine. Then, grip the handles on the outside of your thighs with both hands.
  • Execution: Take a deep breath in, and as you exhale, gradually straighten up by activating your thigh and glute muscles. First, straighten your knees and then smoothly bring your torso upright. The barbell should move close to your legs on the way up. Then, control the movement as you lower the bar back to the ground along the same path. As soon as the plates touch the ground, immediately follow up with the next repetition.
  • Common Mistakes: Rounding the back, uncontrolled movement, limited range of motion.
How to perform the trap bar deadlift?

3. Deficit Deadlift

  • Starting Position: Stand in front of a loaded barbell, placing a weight plate on the ground and standing on it (the higher the weight plate, the greater the deficit). Your toes should be pointing forward. Bend your knees and hinge at the hips to reach for the bar, ensuring your back maintains its natural curve and your head is aligned with your spine. Then, grip the bar with both hands using either an overhand grip or a mixed grip. The grip width should be about shoulder-width or slightly wider.
  • Execution: Take a deep breath in, and as you exhale, gradually straighten up by activating your thigh and glute muscles. First, straighten your knees and then smoothly bring your torso upright. The barbell should move close to your legs on the way up. Then, control the movement as you lower the bar back to the ground along the same path. As soon as the plates touch the ground, immediately follow up with the next repetition.
  • Common Mistakes: Rounding the back, uncontrolled movement, limited range of motion.
How to perform the deficit deadlift?

Other variations of the exercise:

a. Floating Deficit Deadlift

Perform the exercise in the same way, but with one key difference: in the bottom phase, do not let the barbell touch the ground. Instead, lower the weights until they are just a few centimetres above the floor, then immediately follow up with the next repetition

4. Banded Deadlift

  • Starting Position: Prepare a barbell with weights and a long looped resistance band (you can choose a band with low, medium, or high resistance based on your preference). Grab both ends of the band and place it across the middle of the barbell, ensuring half of the band hangs in front of the bar and the other half behind it. The centre of the band should rest on the ground under the barbell. Stand on the band, securing it with both feet. Bend your knees and hinge at the hips to reach for the bar, keeping your back in a natural curve and your head aligned with your spine. Then, grip the barbell over the resistance band, securing it at the grip points.
  • Execution: Take a deep breath in, and as you exhale, gradually straighten up by activating your thigh and glute muscles. First, straighten your knees and then smoothly bring your torso upright. The barbell should move close to your legs on the way up. Then, control the movement as you lower the bar back to the ground along the same path. As soon as the plates touch the ground, immediately follow up with the next repetition.
  • Common Mistakes: Rounding the back, uncontrolled movement, limited range of motion.
How to perform the banded deadlift?

5. Sumo Deadlift

  • Starting Position: Stand in front of a loaded barbell with weight plates, with your feet positioned wider than shoulder-width apart. Your toes and knees should point outward. Bend your knees and hinge at the hips to reach the bar, ensuring your back maintains its natural curve and your head is aligned with your spine. Then, grip the bar with both hands using either an overhand grip or a mixed grip (one hand overhand, the other underhand). The grip width should be about shoulder-width or slightly narrower.
  • Execution: Take a deep breath in, and as you exhale, gradually straighten up by activating your thigh and glute muscles. First, straighten your knees and then smoothly bring your torso upright. The barbell should move close to your legs on the way up. Then, immediately follow up with the next repetition.
  • Common Mistakes: Rounding the back, uncontrolled movement, limited range of motion.
How to perform the sumo deadlift?

Other variations of the exercise:

a. Dumbbell Sumo Deadlift

Instead of using a barbell for sumo deadlifts, you can also use two dumbbells, holding them with straight arms in front of your hips. You can either have the weights facing each other, or hold the dumbbells so that the handles are parallel. From there, perform the exercise in the same way.

6. Jefferson Deadlift

  • Starting Position: Stand over the loaded barbell so that it is positioned between your legs. Place one foot in front of the bar and the other behind it, with your toes pointing slightly outward. Your stance should be approximately shoulder-width apart or slightly wider. Bend your knees and hinge at the hips, ensuring your back maintains its natural curve and your head is aligned with your spine. Grip the bar with both hands using either an overhand grip or a mixed grip. The grip width should be about shoulder-width or slightly wider.
  • Execution: Take a deep breath, engage your thigh and glute muscles, and as you exhale, gradually straighten up. First, straighten your knees, then smoothly lift your torso. The barbell moves between your legs, staying close to your body as it rises. After completing the movement, immediately follow up with the next repetition. Once you’ve finished the entire set, switch legs: place the leg that was behind the bar in front, and vice versa.
  • Common Mistakes: Rounding the back, uncontrolled movement, uneven weight distribution between the front and back foot, limited range of motion.
How to perform the Jefferson deadlift?

7. Romanian Deadlift – RDL

  • Starting Position: Stand in front of a loaded barbell with your feet hip-width apart. Grip the barbell with both hands using an overhand grip, approximately shoulder-width apart. Straighten your body, lift the bar off the ground, and hold it with your arms extended in front of your thighs.
  • Execution: As you inhale, push your hips back, slightly bend your knees, and lean forward in a controlled motion. Focus on keeping the barbell close to your legs as it moves downward. Aim to lower the bar to about ankle level, but always ensure your back maintains its natural curve and your head stays aligned with your spine. Then, using the contraction of your hamstrings and glutes, exhale and straighten back up. Immediately follow up with the next repetition.
  • Common Mistakes: Rounding the back, uncontrolled movement, limited range of motion.
How to perform the Romanian deadlift?

8. Stiff-Leg Deadlift

  • Starting Position: Stand in front of a loaded barbell with your feet hip-width apart. Grip the barbell with both hands using an overhand grip, approximately shoulder-width apart. Straighten your body, lift the bar off the ground, and hold it with your arms extended in front of your thighs. You can slightly bend your knees, but once in position, lock them and maintain that position throughout the entire exercise.
  • Execution: Inhale and push your hips back while leaning forward in a controlled manner. Focus on keeping the barbell close to your legs as it moves downward. Aim to lower the bar to just above your ankles, but always ensure your back maintains its natural curve and your head stays aligned with your spine. Then, using the contraction of your hamstrings and glutes, exhale and straighten back up. Immediately follow up with the next repetition.
  • Common Mistakes: Limited range of motion, excessive knee bending, rounding the back, uncontrolled movement.
How to perform the stiff-leg deadlift?

9. Kettlebell Suitcase Deadlift

  • Starting Position: Stand upright with your feet hip-width apart. Grab two kettlebells and place them on the outer side of your feet. Bend your knees and hinge at the hips, ensuring your back maintains its natural curve and your head stays aligned with your spine. Grip each kettlebell by the handle with each hand.
  • Execution: Exhale and smoothly straighten up by engaging your thigh and glute muscles while lifting the kettlebells to reach the outside of your thighs with your arms straight. Their path of movement should stay close to your legs. After reaching the upright position, inhale and then control the descent as you lower the kettlebells back to the ground. Immediately follow up with the next repetition.
  • Common Mistakes: Rounding the back, uneven weight distribution between the feet, leaning forward onto the toes, uncontrolled movement.
How to perform the kettlebell suitcase deadlift?

10. Single-Leg Romanian Deadlift

  • Starting Position: Stand upright with your feet next to each other. Hold a kettlebell in one hand, keeping it slightly in front of your thigh. Your weight should be evenly distributed across the entire foot of the leg you are standing on. If you’re holding the kettlebell in your right hand, your standing leg will be your left. Keep your back in its natural curve and your head aligned with your spine throughout the movement.
  • Execution: Shift your weight onto the standing leg, which should be slightly bent at the knee. Inhale as you lean forward, extending the other leg straight back while lowering the kettlebell toward the ground. It’s not necessary for your body to become parallel to the ground in the lower phase; instead, focus on maintaining balance, keeping the natural curve of your back, and engaging your glutes and hamstrings. Exhale as you return to the starting position and immediately follow up with the next repetition. Once you complete the entire set, switch legs.
  • Common Mistakes: Rounding the back, loss of balance, uncontrolled movement.
How to perform the single-leg Romanian deadlift?

11. B-stance Romanian Deadlift

  • Starting Position: Hold a dumbbell in each hand, keeping them next to your thighs while standing upright. Set one foot a few inches in front of the other, then bend the knee of the back leg and lift the heel. Shift your weight onto the front leg.
  • Execution: Inhale and begin to slowly push your hips back, leaning forward while keeping your back in its natural curve. At the same time, lower the dumbbells alongside your legs. It’s not necessary for your body to become parallel to the ground in the lower phase. Focus primarily on maintaining balance, preserving the natural curve of your back, and activating your glutes and hamstrings. Then, exhale as you return to the starting position and immediately follow up with the next repetition. Once you finish the entire set, switch legs.
  • Common Mistakes: Rounding the back, uncontrolled movement.
How to perform the B-stance Romanian deadlift?

Where to Go From Here?

What Are the Main Takeaways?

The deadlift ranks among the most effective exercises for the lower body, but it also helps build a strong back and core. By incorporating it into your training plan, you can look forward to reaping a range of benefits over time. Whether it’s a stronger body, sculpted back, rounder glutes, or improved posture, doing deadlifts is definitely worthwhile. And you don’t have to stick to just the basic variation; sumo, Romanian, or kettlebell deadlifts are also highly effective. These variations can help spice up your workout and, depending on your choice, help you focus more on your glutes or specific phases of the deadlift. Which variation of the deadlift will you try? Tell us in the comments!

If you enjoyed the article and learned something new, feel free to share it with your friends so they can also master the deadlift technique!

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Weight Bars, Barbells & Dumbbells
Sources:

[1] Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.– https://doi.org/10.3390/sports9020032

[2] Physiopedia.Deadlift Exercise.– https://www.physio-pedia.com/Deadlift_Exercise

[3] Barbell Logic. How To Deadlift: Perfect Form Every Time. – https://barbell-logic.com/how-to-deadlift-perfect-form-every-time/

[4] Stronglifts. How to Deadlift with Proper Form: The Definitive Guide. – https://stronglifts.com/deadlift/

[5] Guinness World Records.Heaviest deadlift. – https://www.guinnessworldrecords.com/world-records/heaviest-deadlift.html

[6] Common Deadlift Mistakes. Barbell Logic. – https://barbell-logic.com/fixing-common-deadlift-mistakes/

[7] Nigro, F., & Bartolomei, S. A Comparison Between the Squat and the Deadlift for Lower Body Strength and Power Training. – https://doi.org/10.2478/hukin-2019-0139

[8] MS, M. R. W. The Deadlift and Its Application to Overall Performance. – https://www.nsca.com/education/articles/tsac-report/the-deadlift-and-its-application-to-overall-performance/

[9] Dolezal, B. A., Potteiger, J. A., Jacobsen, D. J., & Benedict, S. H. Muscle damage and resting metabolic rate after acute resistance exercise with an eccentric overload. – https://doi.org/10.1097/00005768-200007000-00003

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