Being A King of Lifts is definitely not an easy job but surely comes with a lot of benefits. The deadlift is a compound exercise and thus has been regarded a lot. But it’s not everyone’s cup of tea. If you are a bodybuilder or you have enough strength in your muscles to upgrade to the deadlift workout, then this guide is for you. This piece will take you on a tour to the deadlift workout’s den, where you’ll know the right technique to perform it and what to avoid during a deadlift. Let’s begin:
What is a deadlift workout?
It is one of the compound exercises that employ multiple muscle groups at a time during the workout. The exercise is known for its muscle and strength-building qualities and is considered the most demanding and challenging one. That’s why it’s commonly practiced by bodybuilders rather than normal gym-goers. It employs the thigh and lower back muscles for the workout which allows you to perform your day-to-day lifting tasks better, without any risk of injury.
Deadlift workout has a good reputation for building muscle strength and mass. It works on the stability of core muscles and gripping strength while working for the other major muscle groups like erectors, lats, gluteus maximus, glutes, legs, arms, and shoulders. Its other health benefits are:
- It activates your hip extensors and increases their strength and mass
- It improves the athletic jumping performance
- It results in stronger legs
- It reduces the risk of the lower back pain
- It releases anabolic hormones and enhances endurance
- As it is a resistance exercise, it improves the bones’ mineral density
- It trains and strengthens the core muscles
- It boosts the metabolism and burns a larger amount of calories
- It’s easy and cheap to perform, with the right technique
How to perform a deadlift workout?
Deadlift might seem simple to perform, but mastering its technique is crucial to avoiding back injuries. Here’s step-by-step guidance on how to perform the deadlift workout.
Step 1: Place the barbell on the floor with your desired number of weights and stand in front of it in a position where your toes are under the barbell and your feet are shoulder-width apart.
Step 2: Now bend your legs while keeping your back straight (like a squat position) and embrace your abdominal muscles. Your shoulders and back should not be rounded.
Step 3: Hold the bar with a strong grip. The grip could be varying as per your comfort. It could be an overhand grip in which your palms face back to your body or it can be a mixed grip in which one hand is placed in an overhand grip while the other faces against the body.
Step 4: Slowly pull the bar up while extending your legs completely and pushing your hips forward. The bar will pass right from your knees and will be pulled up against your thighs or waist (depending on your arm’s length).
Step 5: After pulling up the bar you should be standing straight with the barbell around your waist height, keeping your back as straight as possible.
Step 6: Slowly lower down and place the bar down or you can perform the touch and go. In which you lower down your body in the initial position and just touch the bar to the ground and immediately pull it back to perform the deadlift. Place the bar on the ground and start again.
Step 7: Perform as many repeats as possible for you.
Possible variations in the deadlift workout
Other possible variations can be cooked in the deadlift workout routine to suit the needs of a person or a fitness goal. These advanced and variable deadlifts workouts could be Sumo deadlift, farmers walk, Romanian deadlift, stiff-legged deadlift, single-leg deadlift, deficit deadlift, and hex bar deadlift. Some of these variations require the addition of extra weight while others require you to change your posture to workout different muscle groups, at high intensity.
While it might sound like a workout anyone can perform, not everyone can. It’s better to consult your physician before starting a deadlift workout to check if your body is in the shape to maximize your efforts or not. Or it will have any effect on the underlying health problems or previous injuries or not. Other than that:
- Always keep the back straight and avoid the rounding of the back or shoulders
- Though you will lift the barbell with your hands, actual pressure is to be exerted on your legs and hips. That’s why to keep your arms straight no matter what.
- Start with less, then go for more. Only lift the weights you can carry without straining your body.
- Keep the bar close to your body, not too far. Otherwise, it will lose its efficacy.
The deadlift workout offers a bunch of benefits in both the health and fitness department. And the variety that can be induced in this workout, can really step up your muscle and strength-building game. If you manage to keep your technique right and posture maintained, you can unlock all of its premium benefits to maximize your muscle endurance and strengthening.
I look up to fitness as a lifestyle and love to pen down about it. I have 2 years of experience in content writing and I am here to share my research and knowledge on health and fitness.