{"id":1068,"date":"2025-01-21T17:05:13","date_gmt":"2025-01-21T16:05:13","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=1068"},"modified":"2026-04-09T13:54:34","modified_gmt":"2026-04-09T11:54:34","slug":"deadlift-everything-you-need-to-know-about-deadlifting","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/en\/deadlift-everything-you-need-to-know-about-deadlifting\/","title":{"rendered":"Deadlift \u2013 Everything You Need to Know About Deadlifting"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Dead\u00adlif\u00adting, also known as the dead\u00adlift, is a must-have in any trai\u00adning plan. This exer\u00adcise engages nearly all major muscle groups, impro\u00adves posture, and streng\u00adthens func\u00adtional strength\u2014from core to leg muscles. However, as effec\u00adtive as the exer\u00adcise is, it is also highly deman\u00adding: precise tech\u00adni\u00adque is essen\u00adtial to avoid inju\u00adries and achieve optimal results. In our article, we\u2019ll guide you through the correct tech\u00adni\u00adque, show you how to avoid common mista\u00adkes, and help you get the most out of your trai\u00adning.<\/strong><\/p>\n<h2>What is deadlifiting?<\/h2>\n<p style=\"text-align: justify;\">The concept is straight\u00adfor\u00adward: you lift a heavy, sta\u00adtio\u00adnary weight (dead weight) off the ground (lift), stand upright, and then lower the weight back down in a con\u00adtrol\u00adled manner. Sounds simple, right? In reality, you\u2019re trai\u00adning almost your entire body. The key muscle groups tar\u00adge\u00adted include:<\/p>\n<ul>\n<li>Quad\u00adri\u00adceps and ham\u00adstrings,<\/li>\n<li>Gluteal muscles,<\/li>\n<li>Neck and shoulder muscles,<\/li>\n<li>Core muscles (back and abs),<\/li>\n<li>Hand and forearm muscles.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-Olympisches-Gewichtsset-140-kg\/14TUSCL382\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-968 size-full\" title=\"Tunturi Olympisches Gewichtsset 140 kg\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg.jpg\" alt=\"Tunturi Olympisches Gewichtsset 140 kg\" width=\"1280\" height=\"829\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg.jpg 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg-300x194.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg-1024x663.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Tunturi-Olympisches-Gewichtsset-140-kg-768x497.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\"><\/a><\/p>\n<p>With this exer\u00adcise, you gain more than just strength. Dead\u00adlif\u00adting not only helps you build muscle and increase strength but also impro\u00adves your posture and sta\u00adbi\u00adlity. If you\u2019re looking for a ver\u00adsa\u00adtile and effec\u00adtive exer\u00adcise, the dead\u00adlift is the perfect choice. However, as men\u00adtio\u00adned earlier, proper tech\u00adni\u00adque is crucial. That\u2019s why we\u2019re brea\u00adking down the correct exe\u00adcu\u00adtion for you step by step.<\/p>\n<h2>Step-by-step instructions for deadlifting<\/h2>\n<p style=\"text-align: justify;\">Before start\u00ading with dead\u00adlifts, it\u2019s important to have the right equip\u00adment. Ideally, use an Olympic barbell (20 kilo\u00adgrams) and weight plates that ensure the barbell is at the correct height. Beg\u00adin\u00adners can start with lighter weight plates to prac\u00adtice proper tech\u00adni\u00adque. The total weight should be chal\u00adlen\u00adging but not over\u00adwhel\u00adming. For men without prior expe\u00adri\u00adence, 40 to 60 kilo\u00adgrams is a good start\u00ading point, while women can begin with 30 to 40 kilo\u00adgrams. The key is to focus on precise exe\u00adcu\u00adtion as a beg\u00adin\u00adner before incre\u00adasing the load.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm\/14TUSCL265\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-903 size-full\" title=\"Tunturi 50 mm Olympia Langhantelstange 220 cm\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm.jpg\" alt=\"Tunturi-50-mm-Olympia-Langhantelstange-220-cm\" width=\"1280\" height=\"838\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm.jpg 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm-300x196.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm-1024x670.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-50-mm-Olympia-Langhantelstange-220-cm-768x503.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\"><\/a><\/p>\n<h3>Der right position<\/h3>\n<p style=\"text-align: justify;\">The stance is the foun\u00adda\u00adtion of proper tech\u00adni\u00adque. Approach the barbell without rolling it. The bar should be posi\u00adtio\u00adned directly over the middle of your feet. Stand shoulder-width apart and slightly turn your feet outward to gain more sta\u00adbi\u00adlity. Ensure your weight is evenly dis\u00adtri\u00adbu\u00adted across your entire foot, allo\u00adwing for a secure stance throug\u00adhout the exer\u00adcise.<\/p>\n<h3>The starting position<\/h3>\n<p style=\"text-align: justify;\">Slightly bend your knees so that your shins touch the barbell without going into a deep squat. Keep your back straight and your hips slightly pushed back. Grip the bar with an over\u00adhand grip, with both palms facing your body, and posi\u00adtion your hands outside your knees. Pull your should\u00aders back and down, extend your chest forward, and look straight ahead to sta\u00adbi\u00adlize your cer\u00advical spine.<\/p>\n<div id=\"attachment_908\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-908\" class=\"wp-image-908 size-full\" title=\"Korrekt ausgef\u00fchrt ist das Kreuzheben eine sehr effektive und sichere \u00dcbung\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition.jpg\" alt=\"Deadlift - Alles was Sie \u00fcbers Kreuzheben wissen m\u00fcssen\" width=\"1200\" height=\"775\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition-300x194.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition-1024x661.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-Startposition-768x496.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-908\" class=\"wp-caption-text\">\u00a9 photology1971 \u2014 stock.adobe.com<\/p><\/div>\n<div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Tip: If the over\u00adhand grip is dif\u00adfi\u00adcult for you, you can use the mixed grip (one hand in an over\u00adhand grip, the other in an under\u00adhand grip) to support your grip strength.<\/div><\/div>\n<h3>The upward movement<\/h3>\n<p style=\"text-align: justify;\">Engage your core muscles \u2013 par\u00adti\u00adcu\u00adlarly your abdomen and lower back \u2013 to sta\u00adbi\u00adlize your spine during the move\u00adment. Take a deep breath and begin the upward move\u00adment. Press your feet firmly into the floor and pull the bar tightly along your body as you lift it. Keep your back straight at all times, and fully extend your arms. Once you have fully exten\u00added your hips and are stan\u00adding upright, the first part of the move\u00adment is com\u00adplete. Pay special atten\u00adtion to: Avoid arching your lower back or over\u00adex\u00adten\u00adding back\u00adward at the top of the move\u00adment. Keep your core stable and main\u00adtain tension throug\u00adhout your body.<\/p>\n<div id=\"attachment_924\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-924\" class=\"wp-image-924 size-full\" title=\"In der oberen Position sind die Arme und der R\u00fccken gestreckt\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position.jpg\" alt=\"Deadlift-obere-Position - Deadlift - Alles was Sie \u00fcbers Kreuzheben wissen m\u00fcssen\" width=\"1200\" height=\"801\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position-300x200.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position-1024x684.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-obere-Position-768x513.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-924\" class=\"wp-caption-text\">\u00a9 Fla\u00admingo Images \u2014 stock.adobe.com<\/p><\/div>\n<h3>Controlled weaning<\/h3>\n<p style=\"text-align: justify;\">Push your hips back and lower your should\u00aders to carefully lower the barbell. Let the bar glide closely along your body while keeping your back straight. Tension in your core should be main\u00adtai\u00adned throug\u00adhout the entire move\u00adment. Lower the bar com\u00adple\u00adtely to the ground and rebuild the tension for each repe\u00adti\u00adtion.<\/p>\n<div id=\"attachment_919\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-919\" class=\"wp-image-919 size-full\" title=\"Generell ist beim es Gewichtstraining wichtig, kontrollierte Bewegungen zu machen\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-Aufwaertsbewegung.jpg\" alt=\"Deadlift - Alles was Sie \u00fcbers Kreuzheben wissen m\u00fcssen\" width=\"1200\" height=\"714\"><p id=\"caption-attachment-919\" class=\"wp-caption-text\">\u00a9 splitov27 \u2014 stock.adobe.com<\/p><\/div>\n<div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Tip: Do not use a fast or jerky down\u00adward move\u00adment, as this reduces control and increa\u00adses the risk of injury.<\/div><\/div>\n<h2>Correct Deadlift: How to Avoid Mistakes and Injuries<\/h2>\n<p style=\"text-align: justify;\">To avoid putting too much strain on your inter\u00adver\u00adte\u00adbral discs, ensure that your back remains neutral throug\u00adhout the exer\u00adcise. A neutral back means main\u00adtai\u00adning the natural curve of the spine \u2013 with its slight arch \u2013 without roun\u00adding or over\u00adex\u00adten\u00adding. Acti\u00advate your abdo\u00admi\u00adnal and back muscles, keep your gaze forward, and slightly extend your chest forward to ensure a stable posture. The hips should be con\u00adtrol\u00adled forward during the upward move\u00adment without over\u00adex\u00adten\u00adding the back. Another crucial point is the contact between the bar and your body. The bar should stay close to your body throug\u00adhout the entire move\u00adment to mini\u00admize strain on the lower back. Light pres\u00adsure on the shins is normal but should not cause pain. Also, avoid leaning back\u00adward in the final posi\u00adtion, as this unneces\u00ads\u00ada\u00adrily stres\u00adses the spine.<\/p>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg\/14TUSCF057\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-929 size-full\" title=\"Tunturi Bumper Plate Hantelscheiben 50 mm 10 kg\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg.jpg\" alt=\"Tunturi Bumper Plate Hantelscheiben 50 mm 10 kg\" width=\"1280\" height=\"1210\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg.jpg 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg-300x284.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg-1024x968.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Tunturi-Bumper-Plate-Hantelscheiben-50-mm-10-kg-768x726.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\"><\/a><\/p>\n<h2>Deadlift \u2013 One Exercise, Many Variations<\/h2>\n<p style=\"text-align: justify;\">In addi\u00adtion to the classic version, there are various varia\u00adti\u00adons such as the Sumo Dead\u00adlift, Roma\u00adnian Dead\u00adlift, or Deficit Dead\u00adlift. These allow you to target dif\u00adfe\u00adrent muscle groups or adjust the tech\u00adni\u00adque to meet your indi\u00advi\u00addual needs. The choice of the right varia\u00adtion depends enti\u00adrely on your goals. Do you want to empha\u00adsize certain muscles, address tech\u00adni\u00adcal weak\u00adne\u00ads\u00adses, or enhance your overall per\u00adfor\u00admance? Each varia\u00adtion has its bene\u00adfits and can be fle\u00adxi\u00adbly inte\u00adgra\u00adted into your trai\u00adning plan. Below, we\u2019ll intro\u00adduce the key exer\u00adcise varia\u00adti\u00adons and their spe\u00adci\u00adfic use cases.<\/p>\n<h3>Sumo-Deadlift<\/h3>\n<p style=\"text-align: justify;\">With a wide stance and extern\u00adally rotated feet, the Sumo Dead\u00adlift reduces the range of motion and shifts the load more onto the leg muscles. The lower back is less stres\u00adsed, making this varia\u00adtion ideal for indi\u00advi\u00addu\u00adals who want to train with a focus on pro\u00adtec\u00adting the hips or lower back. The altered leverage also allows for lifting heavier weights.<\/p>\n<div id=\"attachment_934\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-934\" class=\"wp-image-934 size-full\" title=\"Beim Sumo-Kreuzheben nimmt der Heber eine breite Haltung ein und greift die Stange zwischen den Beinen\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift.jpg\" alt=\"Sumo-Deadlift - Deadlift - Alles was Sie \u00fcbers Kreuzheben wissen m\u00fcssen\" width=\"1200\" height=\"750\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift-300x188.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift-1024x640.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Sumo-Deadlift-768x480.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-934\" class=\"wp-caption-text\">\u00a9 Mdv Edwards \u2014 stock.adobe.com<\/p><\/div>\n<h3>Stiff Leg Deadlift<\/h3>\n<p style=\"text-align: justify;\">In the Stiff Leg Dead\u00adlift, the legs remain almost straight, and the hips take on most of the work. This varia\u00adtion pri\u00adma\u00adrily targets the lower back, with less strain on the leg muscles. It requi\u00adres very precise tech\u00adni\u00adque to avoid unneces\u00adsary stress on the spine.<\/p>\n<h3>Romanian Deadlift<\/h3>\n<p style=\"text-align: justify;\">This varia\u00adtion focuses on hip exten\u00adsion and the upper body. The knees remain slightly bent, and the move\u00adment mainly comes from the hips. As a result, the ham\u00adstrings and lower back are inten\u00adsely engaged, while the quad\u00adri\u00adceps are less stres\u00adsed. The Roma\u00adnian Dead\u00adlift is par\u00adti\u00adcu\u00adlarly effec\u00adtive for streng\u00adthening the pos\u00adte\u00adrior chain and impro\u00adving hip mobi\u00adlity.<\/p>\n<div id=\"attachment_943\" style=\"width: 1318px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-943\" class=\"wp-image-943 size-full\" title=\"Romanian Deadlift: Links Ausgangsposition, rechts Endposition\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2.jpg\" alt=\"Romanian Deadlift: Links Ausgangsposition, rechts Endposition\" width=\"1308\" height=\"900\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2.jpg 1308w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2-300x206.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2-1024x705.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2-768x528.jpg 768w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Romanian-Deadlift-2-110x75.jpg 110w\" sizes=\"(max-width: 1308px) 100vw, 1308px\"><p id=\"caption-attachment-943\" class=\"wp-caption-text\">Von Ever\u00adki\u00adne\u00adtic \u2014 http:\/\/everkinetic.com\/, CC BY-SA 3.0, https:\/\/commons.wikimedia.org\/w\/index.php?curid=11976337<\/p><\/div>\n<h3>Deficit Deadlift<\/h3>\n<p style=\"text-align: justify;\">In this varia\u00adtion, you start from an ele\u00adva\u00adted posi\u00adtion, such as stan\u00adding on a plat\u00adform. This increa\u00adses the range of motion and places greater demands on the muscles. The Deficit Dead\u00adlift is excel\u00adlent for impro\u00adving strength and explo\u00adsi\u00adve\u00adness from the start\u00ading posi\u00adtion.<\/p>\n<h2>Guide: Deadlift Execution Without a Barbell<\/h2>\n<p style=\"text-align: justify;\">The classic barbell is the best choice for lear\u00adning the dead\u00adlift tech\u00adni\u00adque cor\u00adrectly and ensu\u00adring maximum sta\u00adbi\u00adlity. If it\u2019s not available, there are alter\u00adna\u00adti\u00adves that allow for similar move\u00adment pat\u00adterns. These include:<\/p>\n<h3>Dumbbells<\/h3>\n<p style=\"text-align: justify;\">Place two <a href=\"https:\/\/isports.ch\/en\/Strength\/Dumbbells\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">dumb\u00adbells<\/a> in front of you and grip them with an over\u00adhand grip. Perform the move\u00adment as descri\u00adbed in the classic ins\u00adtruc\u00adtions, keeping the dumb\u00adbells close to your body. This varia\u00adtion targets the same muscle groups but is less sta\u00adbi\u00adli\u00adzing since the weights are sepa\u00adrate.<\/p>\n<div id=\"attachment_948\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-948\" class=\"wp-image-948 size-full\" title=\"Mit Kurzhanteln \u00e4ndert sich beim Kreuzheben an der Bewegung nicht allzu viel\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln.jpg\" alt=\"Deadlift-mit-Kurzhanteln\" width=\"1200\" height=\"800\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln-300x200.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln-1024x683.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Deadlift-mit-Kurzhanteln-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-948\" class=\"wp-caption-text\">\u00a9 Drobot Dean \u2014 stock.adobe.com<\/p><\/div>\n<h3>Kettlebells<\/h3>\n<p style=\"text-align: justify;\">Use one or two <a href=\"https:\/\/isports.ch\/en\/Strength\/Kettlebells\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">kett\u00adle\u00adbells<\/a>. In the so-called \u201cSuit\u00adcase Dead\u00adlift,\u201d hold the kett\u00adle\u00adbells at your sides and perform the move\u00adment as usual. This varia\u00adtion is espe\u00adci\u00adally good for beg\u00adin\u00adners, as it is easier to main\u00adtain balance. However, the exer\u00adcise can also be per\u00adfor\u00admed in a manner similar to the classic dead\u00adlift.<\/p>\n<div id=\"attachment_957\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-957\" class=\"wp-image-957 size-full\" title=\"Kettlebells sind besonders vielseitig einsetzbar\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift.jpg\" alt=\"Mann-Kettle-Bell-Deadlift\" width=\"1200\" height=\"800\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift-300x200.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift-1024x683.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2025\/01\/Mann-Kettle-Bell-Deadlift-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-957\" class=\"wp-caption-text\">\u00a9 New Africa \u2014 stock.adobe.com<\/p><\/div>\n<h3>Trap bar<\/h3>\n<p style=\"text-align: justify;\">The trap bar, a hexa\u00adgo\u00adnal barbell frame, allows for a more ergo\u00adno\u00admic grip posi\u00adtion. You stand inside the trap bar and lift the weight using handles at the sides of your body. Many find this varia\u00adtion more com\u00adfor\u00adta\u00adble, as it reduces strain on the back and places more focus on the leg muscles. However, it is recom\u00admen\u00added to learn the tech\u00adni\u00adque with the classic barbell before swit\u00adching to the trap bar.<\/p>\n<div id=\"attachment_964\" style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-964\" class=\"wp-image-964 size-full\" title=\"Die Trapbar erm\u00f6glicht besonders r\u00fcckenschonende \u00dcbungen\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar.jpg\" alt=\"Deadlift-mit-Trapbar\" width=\"1200\" height=\"715\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar.jpg 1200w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar-300x179.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar-1024x610.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2127\/01\/Deadlift-mit-Trapbar-768x458.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"><p id=\"caption-attachment-964\" class=\"wp-caption-text\">\u00a9 Via\u00adches\u00adlav Yakob\u00adchuk \u2014 stock.adobe.com<\/p><\/div>\n<h2>How to Integrate Deadlift into Your Training<\/h2>\n<p style=\"text-align: justify;\">When per\u00adforming dead\u00adlifts, you should not train to failure, as this can be coun\u00adter\u00adpro\u00adduc\u00adtive for muscle growth and increa\u00adses the risk of injury. Proper load and clean tech\u00adni\u00adque should take prio\u00adrity. If you want to work on your maximum strength, it is recom\u00admen\u00added to perform one to five repe\u00adti\u00adti\u00adons at 80 to 100 percent of your 1RM (one-rep max). For muscle growth, six to twelve repe\u00adti\u00adti\u00adons at 60 to 80 percent of your 1RM are ideal. Start by incor\u00adpo\u00adra\u00adting dead\u00adlifts once a week, and later increase the fre\u00adquency to two ses\u00adsi\u00adons to enhance the trai\u00adning effect. Choose the weight and number of repe\u00adti\u00adti\u00adons so that at the end of each set, you could still theo\u00adre\u00adti\u00adcally com\u00adplete one to three more clean reps. If you notice that your posture suffers or your tech\u00adni\u00adque becomes sloppy, either reduce the weight or the number of repe\u00adti\u00adti\u00adons. Pro\u00adgress can only be made with proper exe\u00adcu\u00adtion \u2013 safety and pre\u00adcis\u00adion are key.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dead\u00adlif\u00adting, also known as the dead\u00adlift, is a must-have in any trai\u00adning plan. This exer\u00adcise engages nearly all major muscle groups, impro\u00adves posture, and streng\u00adthens func\u00adtional strength\u2014from core to leg muscles. However, as effec\u00adtive as the exer\u00adcise is, it is also highly deman\u00adding: precise tech\u00adni\u00adque is essen\u00adtial to avoid inju\u00adries and achieve optimal results. In [\u2026]<\/p>\n","protected":false},"author":4,"featured_media":895,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[195],"tags":[],"class_list":["post-1068","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Deadlift \u2013 Everything You Need to Know About Deadlifting<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/isports.ch\/magazin\/en\/deadlift-everything-you-need-to-know-about-deadlifting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Deadlift \u2013 Everything You Need to Know About Deadlifting\" \/>\n<meta property=\"og:description\" content=\"Dead\u00adlif\u00adting, also known as the dead\u00adlift, is a must-have in any trai\u00adning plan. This exer\u00adcise engages nearly all major muscle groups, impro\u00adves posture, and streng\u00adthens func\u00adtional strength\u2014from core to leg muscles. However, as effec\u00adtive as the exer\u00adcise is, it is also highly deman\u00adding: precise tech\u00adni\u00adque is essen\u00adtial to avoid inju\u00adries and achieve optimal results. 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