Deadlifting is a classic strength training workout. However, not everyone knows how to deadlift correctly. When done correctly, you can work multiple large muscle groups which make this a great compound exercise.
Compound exercises give you the opportunity to train multiple muscle groups in the least time possible. When compared to isolated workouts such as squats, lunges or bicep curls, these exercises work in isolation and only work one muscle group. When it comes to deadlifting, they work your core, glutes, back and hamstrings. Depending on the type of deadlift you’re doing, it can also promote balance.
Deadlifting In A Nutshell
Deadlifts are a compound exercise that involves multiple muscle groups. The most common way of performing this exercise is by making use of barbells. However, if you’re new to the exercise, we recommend working on your form without weights before adding additional weight into the mix. Once you have got the form correct, you can look into using kettlebells, dumbbells, barbells, and resistance bands.
The Benefits Of Deadlifting
In addition to squats and chest presses, deadlifting is also a powerlifting exercise. It also strengthens your core, back, glutes and hamstrings all in one simple movement. As you make progress, you can add more resistance to the move but be sure to listen to your body and don’t take on more than what you can handle.
This workout is also ideal for people with knee injuries that can’t perform a lunge or squats, as you don’t need to bend your knees to deadlift. People with ankle issues can also benefit from performing this exercise.
Something else to consider is that deadlifting can also work your upper back and shoulders. By keeping your core engaged while deadlifting, you’re also able to strengthen your abdominal muscles. This will assist you in being able to lift the weight off the floor.
How To Deadlift
Select a barbell with a manageable weight. Stand behind it with your feet hip-distance apart with a slight bend in the knees. Bend forward from your hips, pushing your butt backwards while engaging your core, ensuring that your back remains straight and flat.
Pick up the barbell while maintaining your form, keeping your hands knee distance apart.
Keep your shoulders pressing down and rotate your elbows so that your shoulders and back can assist you in lifting the weight. Engage your core, push the weight down through your heels and lift the weight off of the ground, slowly straightening your body starting at the knees. Hold for a couple of seconds. After this, slowly lower yourself back down to the starting position. You need to keep your back straight. A rounded back can result in serious injury.
There are different variations of deadlifting which means that there’s bound to be an option suitable for you and your fitness/strength level. As you begin to progress, you can begin to take on more complex lifts such as the single-leg deadlift. This option requires balance as well as strength.
Deadlifting is a simple exercise that can provide a quick workout for multiple muscle groups. It’s important to work on your form before you start to add weight to the exercise – this includes making sure that your back remains straight at all times. Once you’ve gotten the hang of it, the humble deadlift will more than likely become a staple in your workout programme.
Contact Trifocus Fitness Academy
There are so many exercises – other than deadlifts – which will help you to maintain your fitness. Find out what these are on our Personal Training Diploma. Follow this link for more information.
