Dead Lift The Dead lift is the final lift that is done in competition- this is because it is the most taxing and works most of the body. The barbell begins on the ground and the lifter must lift the bar to a position where the legs and and hips must be fully locked out. Like the squat, there is more than just one variation and form is also crucial. Form and Bar path: Lots of injuries can also be obtained by using improper form when dead lifting. When performing the movement, it is important to keep a straight back as the weight is being pulled up. Irregular curvature in the spine can also lead to herniated disks. Bicep injuries can also occur if there is any bend in the elbow. A bend in the elbow creates a moment around the joint, which places a great deal of stress on the elbow which will cause tearing at high weights. It is important to keep arms completely straight and to cause no tension in the biceps. It helps to envision the arms as ropes. The only action done by the arms is gripping the barbell with one's hands. Bar path is similar to the squat in which a linear bar path is desired. A straight path means that all the work done by the body is vertical and no energy is wasted moving the bar horizontally. Variations: The dead lift's variations are broken up into two different types: sumo dead lift and conventional dead lift. Different stances, angles, and grips can be assumed but there is a main distinguishing factor that categorizes whether a lifter's set up is sumo or conventional. In a sumo dead lift, the legs are wider than where the bar is gripped. In conventional, the hands grip the bar outside of where the feet are positioned. Like the squat and wide grip bench, sumo creates a wider stance which shortens the range of motion. This does not make the lift inherently easier either, though. Sumo dead lifting allows the torso to be more upright but tends to put more strain on muscles such as the quadriceps and other leg muscles. A conventional dead lift set up will force the the torso to be bent over more, which involves more back recruitment. Whether the lift is easier or not also depends on the lifter's personal strengths and weaknesses. In case of additional interest in the dead lift click Here.