Deadlifts Won't Kill You!
With a name like “deadlift,” it’s not unfair to think that it is a killer exercise. And it is. However, not in the way you think. Killer in this case is the vernacular for successful, impressive, and exciting, because the deadlift is actually one of the best ways to burn fat and build muscle. And even though it is often performed by body builders and powerlifters to gain lean muscle mass and improve their strength, it something anybody can do.
For one thing, the deadlift is a basic human movement. Other than the squat, there might not be another movement that is more “functional.” From the grocery store, to moving a piece of furniture, to picking your child up off the floor – you are deadlifting. As you build solid form deadlifting in the gym, your form for picking things up in real life will also improve.
This means you’ll be less likely to injure yourself now and later down the line (not only because you are stronger, but because your body knows how to properly handle the weight). And this goes further than just picking up objects – how you move while shoveling snow, doing yard work, and doing other basic everyday life tasks will all dramatically improve from deadlifting.
The deadlift works so well because it is a compound move that involves many body parts, including the hamstrings, quads, glutes, abs, traps, lower back, triceps, biceps, lats, calves and grip. Working all of these muscles with a sizable amount of weight on the bar is an effective way to build your strength. And strength training is important at any age, because life is just easier when you are strong: Carrying groceries? One trip. Children to carry? No problem. Car stuck in the snow? Push it out with ease. Plus, whether you’re 100 pound overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle.
Generally speaking, here is how to do a conventional deadlift:
Step up to and under a barbell with your feet hip-width apart.
Bend over and grip the barbell with both hands at shoulder width.
Bend your knees until the bar almost touches your shins.
With a neutral spine, flex your butt and brace your stomach.
Pick the bar up off the ground (It helps to think “press DOWN into the floor with your feet through your heels”).
Continue pressing down with your legs until the barbell passes your knees, then thrust your hips forward until you are standing up.
Reverse your movement until the bar returns to its starting place on the ground.
High five yourself for you doing a deadlift.
Deadlifts can also be performed with a kettlebell:
Choose a relatively heavy kettlebell; you’ll want some load to this.
Start standing slightly behind your kettlebell, feet slightly wider than shoulder width core tight.
Hinge forward at the waist and push your butt back, lowering your torso and grasping the kettlebell firmly with both hands.
Turn the pits of your elbows forward, powering up your lats and midback muscles. Maintain this tension.
Tighten your glutes and hamstrings, driving your butt a few inches lower. Maintain this tension.
Exhale and lift the kettlebell straight up.
Squeeze your glutes and shoulder blades. Slowly lower it back to the ground. That's 1 rep. Do 3 sets of 8 to 10.
You can also spend time doing isolated exercises that strengthen each of the muscles used to deadlift. Over time, this type of training will increase your maximum deadlift weight.
Deadlifts have a risk of injury like any other physical activity. The best way to increase safety is by using proper form. For that, we recommend you click the button below to set up a complimentary appointment with a Success Studio Trainer. Our trainers will show you how deadlifts can be killer!