Besides squats, deadlifts are far and away the most complete exercise you can do. In the weight-lifting realm deadlifts are king. If you want to shape a powerful physique, deadlifting is essential in any routine.
What are the benefits of deadlifts and why are they so great?
- They build forearm and grip strength
- They improve posture
- They build total body strength.
- They work many muscle groups in one simple movement: the calves, quads, hamstrings, butt, arms, core, lower/middle/upper back, traps, and shoulders.
- They shape all parts of a hard, strong core (obliques, upper/lower abdominals, transverse abdominis or "deep/inner" abdominals)
- They blast the hamstrings and butt. They're great for getting rid of a flat ass.
- They increase the release of muscle building hormones such as HGH and testosterone.
- They burn a lot of calories, especially calories from fat.
- They are extremely safe when done with correct form. Unlike squats or the bench press, you don't risk being pinned under a heavy weight. If your forearms or back give out you can bail and drop the weight safely.
- They prevent injury. They strengthen the back and prevent back pain.
- They have practical real life application. Ever lift a heavy TV or box off the floor? You're deadlifting. Start deadlifting and impress your significant other the next time you have to move something heavy.
- They're a high-intensity cardiovascular workout. They work your heart and help raise VO2Max-your body's ability to transport and use oxygen during exercise (its an indicator of cardiovascular endurance and fitness).
- They require very limited equipment. All you need is a barbell and some plates. Dumbbells work too.
- You'll look powerful when you do them right.
- They're not just for guys! Girls looking to work on their legs and butt should deadlift.
So...How do I do a deadlift?
In order to take advantage of the many benefits deadlifts offer proper form is critical. If you're new to deadlifting it's a must that you start with a light weight until you learn how to do them correctly. Every day in the gym I see people deadlifting completely wrong, and it pains me...they're wasting all that effort on something that will wield less than optimal results and probably cause serious injury. Take the time to learn the form, you'll see better results and be better for it.
- Stand with your feet shoulder-width apart in front of a barbell, squat down so that your thighs are slightly higher than parallel to the floor, and grip the barbell so that the inside of your forearms touch the outside of your thighs. The bar should be rolled up against your shins.
- Tighten your core and keep your back in neutral alignment (straight) throughout the movement. NEVER, NEVER, EVER arch your back. If you arch your back you WILL put unnecessary stress on it and cause injury.
- Hold the bar firmly with an overhand grip (palms facing in). Start the lift by driving your heels and hamstrings into the ground, while simultaneously moving your torso into the standing position as you exhale. Breathing is really important--exhale as your lift, inhale on the way down. As you ascend with your legs and hips make sure to simultaneously ascend with your back and shoulders. Deadlifts have one fluid motion, not two. DO NOT make the mistake of bringing the weight off the ground with only your legs and then snapping your back backwards--that's a great way to get hurt.
- Once the weight is up and your back is straight, stick your chest out, squeeze your shoulder blades together, and lean back slightly. Hold that position for 1 second and return the weight to the ground by bending at the knees and simultaneously leaning your torso forward. Keep your back straight during the descent.
- After each rep the weight should rest on the floor for 1 second before you start your next lift. Re-grip if necessary.
- Practice makes perfect: Deadlift with a light weight, get the form down, and eventually progress to heavier weights. As you start adding weight your forearm strength may start to lag behind your back strength. You can either use wrist wraps, or an alternating grip (1 palm facing in, 1 palm facing out) to help with this problem. I advise avoiding wrist wraps for as long as possible because they take away the grip/forearm element of the lift.
Other Variations
- Dumbbell Deadlifts: Same motion as a barbell deadlift, just with 2 dumbbells.
- Sumo Deadlifts (top picture): Start with a very wide stance, about twice as wide as a barbell deadlift. This puts much more stress on your quads, and takes a lot of stress off of your lower back. This is typically used by olympic power lifters who are lifting weight upwards of 1000 lbs. http://www.exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift.html
- Romanian Deadlifts (A.K.A. Stiff-Legged Barbell/Dumbbell Deadlifts, bottom picture): This is the best exercise for developing hamstring and butt strength/size. I advise doing them as well as traditional deadlifts. Stand up straight, bend at your hips, and grab the barbell. Your knees should be slightly bent. Grab the weight, keep your back straight (no arching!), and drive it upwards using your hamstrings, butt, back, and shoulders. On the descent lower the weight by bending at the hips and slightly bending your knees. http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html
very helpful thanks for the post
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