markløft

Markløft, or the deadlift, is a compound strength exercise in which a barbell rests on the floor and is lifted to hip height. The movement trains the posterior chain, including the glutes, hamstrings, and lower back, and is a foundational lift in many strength and conditioning programs. The term is used in Danish and Norwegian contexts; in English it is commonly called the deadlift.

Technique: start with feet about hip-width apart, bar over the mid-foot, and a grip just outside the legs. Keep the back neutral, chest up, and shoulders over or slightly in front of the bar. The lift begins by driving through the heels, extending the hips and knees, and keeping the bar close to the body as it travels upward. Breathing and bracing are essential, with the core stabilized throughout the motion and the bar moved in a mostly vertical path.

Variants include conventional (narrow stance) and sumo (wide stance), as well as the trap-bar deadlift. Variants differ in hip and knee angles and muscle emphasis, but all share a similar bar path and require a solid brace and controlled descent.

Training considerations: progressive overload and technique mastery are key. The deadlift improves overall strength, posture, and athletic performance. Common risks involve lower back strain from rounding or jerking the bar; proper warm-up, form checks, and gradual loading help mitigate injury.

Competition context: in powerlifting, the deadlift is one of three main events. Rules and equipment vary by federation, but belts and chalk are commonly allowed, while straps are typically not used in competition.