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Title: Advanced exercise prescription for the Deadlift (and variations)
Description: An essay detailing the use of the Deadlift and it's variations and the health benifits of using the Deadlift.
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Advanced Exercise Prescription
Assignment 1

Introduction:
The deadlift is an exercise that uses muscle groups in both upper and lower parts of
the human body
...
Furthermore, Farley (1995) makes the observation that the deadlift is
performed and used by both power lifters and weightlifters, therefore a proper
understanding of this lift is both important to both beginners and athletes alike
...
Snape (2017) points
out the deadlift, if performed safely, can strengthen bones in the body, can challenge
every muscle across the posterior chain and test a person’s grip strength and core
stability
...
Variations of the deadlift include the sumo deadlift, snatch grip
deadlift and the Romanian deadlift (Dewar, 2017)
...
It includes
muscles such as the upper and middle trapezius, hamstrings, obliques, soleus,
rhomboids and quadriceps
...
He explains that these
fears refer to modern people’s lack of understanding and knowledge on human
anatomy and kinesiology
...
In order, for a person to regain these skills
and abilities, one of the recommend exercises is the deadlift as it strengthens

muscles and improves a person’s core stability
...

Hashimashi (2018) states that deadlift (and all of its variations) can help a person rise
their metabolism and build muscles
...
Another benefit of a person’s health through deadlifting is
that, it can be done by anyone at any age or in the words of Ian King “Never too
young or old”
...
However, it should be noted older adults’ may have
pre-existing injuries and have limited grip and hip strength and would need more time
to learn techniques and movements of the deadlift and its variations
...
Deadlifting has the ability to increase the strength and size
of the muscles of the posterior chain (Snape, 2017)
...

The most commonly used technique of the deadlift is the barbell deadlift technique
...
The next
stage of the technique, the person should have knees bend slightly and holding the
bar with a double over hand grip, in other words the person’s palms should be facing
at themselves
...
The person should stand with their shoulders back
and their chest should be locked out
...
It can aslo lead to better transitioning for speed,
power and explosive movements (Dewar, 2017)
...
Frounfelter (2000) makes
the observation that the Romanian deadlift is keystone in developing proficiency with

Olympic styled lifts and that the Romanian deadlift is among the best technique of
deadlifting for improving low back and upper hamstring development
...
And as with the barbell deadlift technique, the person should
be in a shoulder width stance with the person’s feet pointing forward
...
Now the person should bend over as far as
possible
...
The advantages
of this technique is excellent in reducing injury, teaching hip function, building a
person’s positional awareness and strength (Dewar, 2017)
...


Speed continuums and muscle mechanics of deadlifting:
Due to deadlifting being extremely important to the outcome of training and
competition’s (in practically for powerlifters and bodybuilders) and being an exercise
that places high demand on the human body’s hip, knee and trunk extensors it is
important to understand the muscle mechanics behind deadlifting
...
In other words if a person has not peaked
physiologically then with additonal knowledge of muscle mechanics, a person’s
deadlifting performance has the ability to improve
...
Because of this a person training with the deadlift would
only be able to exert 60% to 70% of their absolute strength potential (Hales, 2010)
...
e
...
The largest motors units are the last to be recruited, as the exercise
continues the fast-twitch muscle fibres in the human body start to fatigue and the

exercise becomes harder to lift
...
In other words low repetition
would provide the optimal range for muscle fibre adaptation and strength
development
...
The speed continuum is the ability for a person to apply force rapidly,
however it has been something been called speed-strength (Baker, 1995)
...
It will
require the use of appropriate exercises and loads for a person to optimal develop
their speed continuum
...
This means force x distance/speed is the definition of power
...

The Russian method uses changing of heavy and lighter loads
...
It is caused to altering heavy
loads and lighter loads
...
Therefore, as the loads get lighter the
muscles within the human body should be able to contact faster with each lighter load
(Fleck and Kontor, 1986)
...


Variations:
The use of the deadlift is accepted to strengthen leg, back, hip and torso muscles
(Piper, 2001)
...
As Waller (2001) observes, the deadlift can be characterized by
the shoulder width of the feet with arms outside the thighs
...
While the deadlift focuses on the lower muscles of the back, the sumo
deadlift, has a far more erect back alignment thus leading to greater use of the hip
muscles then the regular deadlift
...

The setup has a person’s having their shoulders thrown back and their back in a
lordotic curve position which helps reduce stress in the lower back (Piper, 2001)
...
While the
snatch grip deadlift can be characterized by its set-up being similarly to the
Romanian deadlift, it has a wider grip
...
As
Waller (2001) points out this is due to the stance of the snatch grip deadlift which
puts emphasis on the thoracolumbar, fascia, erector spinae, and the shoulder girdle
muscles that stabilize the scapulae
...
It has the ability to train every muscle across the
posterior chain which in turn includes the muscles, calves, hamstrings, forearms,
lattisum dorsi, trapezius, rhomboids and the biceps muscles
...

Deadlifting can also improve a person’s core stability and balance (Chek, 2004)
...

While the deadlift is an accepted exercise that can strengthen a person’s leg, back,
hip and torso muscles (Piper, 2001), it should be noted that the deadlift has many
variations which include the sumo deadlift, the Romanian deadlift and the snatch grip
deadlift, which have many benefits for a person
...
Other uses of the deadlift is, that it can be done by anyone at any age,
to quote Ian King “Never too young or old”
...


Ref
Banister EW
...

Strength Cond J 1 (6): 24-29, 1979
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594017ea39eaf/1479136817826/8
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https://www
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htm

Title: Advanced exercise prescription for the Deadlift (and variations)
Description: An essay detailing the use of the Deadlift and it's variations and the health benifits of using the Deadlift.
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