The deadlift is one of the most fundamental exercises in strength training. It is a complete movement exercise to work the muscles of the posterior muscle chain, and the leg muscles (femorals, hamstrings, glutes, and calves), and also strengthens the lower back area.
What is the Deadlift?
The deadlift is a very effective exercise that consists of unloading weight loaded on the hands to the legs (following the direction towards the ground) and with the trunk straight. It is very important, to really produce valuable changes in our body, to know very well how the deadlift is performed, and to have good technique. It is essential to achieve efficient and safe movement at the same time.
For this reason, we explain how to do it correctly:
The deadlift is performed standing, with a weight in your hands that can be a barbell or a pair of dumbbells, and with your knees slightly bent and your feet slightly apart. The palms should be directed towards the body. Now, with our arms relaxed, we tilt our trunks while lowering the weight near our legs toward the ground. The back and abdomen should be tight and the shoulders relaxed until the movement is finished. It is essential to avoid injuries and malpractice and to have a straight back at all times.
This is the traditional and most practiced form, but it can also be performed by locking the legs straight (like a Romanian Deadlift, most known as RDL) or with the legs wider apart (sumo deadlift).
What are the main benefits of the Deadlift?
Involves a lot of muscles at once Performing the deadlift works more muscles at the same time than any other movement (even more than the squat!). The posterior chain, hamstrings, glutes, lower back, and calves are strengthened. In addition to the abs and arms in the background.
Strength and fat loss It is one of the best exercises to build general body strength since it is one of the most complete. In addition, it not only serves to gain strength and tone but is highly recommended for fat loss and definition.
Cardio-improvement The deadlift works the cardiovascular and respiratory systems. A good and intense performance of the exercise allows you to increase your ability to perform other subsequent exercises. That is why we recommend including it in your training routine.
Balance and grip The deadlift directly affects the core. A strong core is decisive for achieving good posture and improving balance. Few exercises involve the entire core like the deadlifts. Also, the arms have to work hard. Routinely repeating this exercise will help your forearms, wrists, and fingers adapt to heavy weights. This will improve your overall strength and grip.
Does it have any drawbacks?
The drawbacks of deadlifts occur in cases of malpractice. The deadlift is a stimulating exercise, but at the same time, quite complex. It requires extensive learning and correct implementation of steps (which, if not taken into account, can cause bodily discomfort). This is why in our gym in Senatobia we love to do demonstrations on our social media of how to do it so that you can start practicing it and start implementing it in your exercises.
For whom is the Deadlift recommended?
The deadlift is designed for any athlete at any level who wants to train completely, without injuries, and improve other abilities such as balance or grip.
It is also useful for those seeking fat loss or postural correction.
How often and how heavy should I do deadlifts?
As far as weight is concerned, you can start with the barbell without weight (which is 45 lbs) and light dumbbells, or a fixed barbell. When you feel comfortable, use weights that you can lift easily for 3-4 rounds of 6-10 repetitions. The important thing is to start with weights proportional to your weight and experience, so you can do this exercise with the correct technique.
Once you are clear about the weight, the correct frequency of lifting deadlifts can be 1 to 3 times per week. If you are a beginner, it may be beneficial to do the exercises more frequently (2-3 times a week) to internalize the movement and for the muscles and central nervous system to automate it. As we feel comfortable we can increase the frequency without going overboard, your body always needs to rest. Check out this quick sumo deadlift demo on our Instagram account. If you are going for a regular deadlift, set your feet apart the same distance as your shoulders.
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