The Importance of Deadlifts
Deadlifts are arguably one of the most effective exercises when it comes to building strength in both the upper and lower body. Incorporating deadlifts into your regular training schedule will provide benefits for your health, physicality, and strength. The deadlift is so effective, successful, and powerful because it works so many muscles—just a few of those muscles include:
- Quadriceps
- Adductor Magnus (inner thigh)
- Gluteus Maximus
- Hamstrings
- Rectus Abdominis (abs)
- Obliques
- Erector Spinae (lower back)
- Trapezius (neck muscles, both upper and lower)
To perform a deadlift, simply grasp a free-weight bar set up with the desired amount of weight that you’d like to lift. Bend over and grip the bar with both hands at shoulder-width, then bend your knees until the bar nearly touches your shins. Keeping a neutral spine, flex your glutes and engage your core. Pick up the bar, pushing through your heels until you are standing up, thrusting your hips slightly forward. Reverse the movement, keeping the bar close to your legs as you lower it to the ground. Repeat for the desired amount of reps. So, what exactly are the benefits of deadlifts besides the obvious muscle gain and strength? There are dozens of reasons why you should train with deadlifts—here are 5 of them.
-
Increases metabolism and fat burning – it’s been proven in many studies that incorporating weightlifting into a training program burns more fat than just diet and cardio combined. Lifting weights and resistance training, like the deadlift movement, will kick your metabolism into high gear, giving you the results that you want.
-
Improved grip strength – Deadlifts are an incredible exercise for improving grip strength. Your fingers are quite literally the only things connecting you to the bar and lifting the usually high-amount of weight. Additionally, your forearms are also working hard to lift the bar, subsequently building grip strength over time.
-
Improved posture – Since deadlifts activate your core and build core stability, the muscles that are responsible for your posture are all being strengthened. Over time, you’ll find it much easier to maintain a straight back or neutral spine throughout the day.
-
Increases hormones – By performing 8-10 repetitions of deadlifts with significant weight can increase both testosterone and the human growth hormone in the body. When testosterone is produced, it increases muscle growth and improves muscle repair. The human growth hormone produced by your pituitary gland is responsible for bone strength, tissue healing, fat loss, and muscle growth.
-
Increased cardio performance – It might not seem like it, but performing deadlifts can significantly raise your heart rate. Doing just ten reps of deadlifts can help improve your cardiovascular ability. You might even find yourself short of breath.
Deadlifting without proper form can cause injury, so it’s important to perform the exercise in front of a mirror when possible. Consult your gym’s professional trainers for additional coaching.
