Maastavetoa

Maastavetoa, commonly known as the deadlift in English, is a compound exercise that involves lifting a loaded barbell or dumbbells from the floor to a standing position. It is one of the three main lifts in the sport of powerlifting, alongside the squat and bench press. The exercise is fundamental for building overall strength and muscle mass, particularly in the posterior chain, which includes the hamstrings, glutes, and lower back.

The execution of a maastavetoa begins with the lifter standing with their feet hip-width apart, a barbell placed in front of them. The lifter bends at the hips and knees to grip the barbell, typically with an overhand or mixed grip, just outside their shins. The back should be kept straight and the chest up. The lift is initiated by extending the legs and hips simultaneously, pulling the weight off the floor. As the barbell passes the knees, the hips are driven forward to a standing position, with the shoulders pulled back. The exercise is completed when the lifter is standing tall with the barbell held at arm's length. The descent involves reversing the motion by hinging at the hips and then bending the knees to lower the weight back to the floor under control.

Maastavetoa engages numerous muscle groups, including the quadriceps, erector spinae, trapezius, rhomboids, and forearms, making it highly effective for functional strength development. Proper form is crucial to prevent injuries, especially to the lower back. Variations exist, such as sumo deadlifts, Romanian deadlifts, and trap bar deadlifts, which alter the stance, grip, or equipment used to target different muscle groups or accommodate individual biomechanics. It is a foundational movement for athletes across various disciplines and a staple in many strength training programs.