The Benefits of Deadlifting
Deadlifts are described as one of the simplest barbell exercises and as one of the best exercises to build muscles. With one fluid movement—hinging forward at the hips with a neutral spine and bent knees, coming back up to standing, and repeating—you’re working major muscle groups in nearly every zone of your body.
Deadlifts Can Benefit Posture
If you’re looking to work your back body, deadlifts are one of the most effective exercises around. When a person lifts dead weight off the floor, the thoracic spine works hard not to flex. You can perform deadlifts to get a more defined, balanced, and strong upper body structure.
Target Specific Areas
While deadlifts are most definitely a full-body burner, they’re extra effective for certain muscle groups in particular—including your glutes and hamstrings. If you’re bored with squats and lunges, deadlifts are an effective way to take lower-body day to a more advanced level.
Helpful for Weight Loss
Like many strength-training moves, deadlifts trigger the production of anabolic fat-burning hormones in the body, particularly when lifting heavy. Challenging yourself with heavy weights will help increase your lean muscle mass, which, over time, will help increase your metabolic rate, making your body more efficient at burning calories.
Adapted for all Fitness Levels
Deadlifting might seem like an exercise for a bodybuilder and while this is one way to execute the move, you don’t need to be able to lift heavy weights to do a deadlift safely. One way to establish a technique for people who may not be able to lift a 35 or 45-pound bar is to start with dumbells. The amount of weight someone should lift depends on their body type and gender. If you’re able to execute the exercise with ease using a given weight, she says you can gradually increase your weight by 5-10 pounds per set. But any time your form starts to suffer or you feel pain, you should go down in weight.
Deadlifts require more focus than other exercises. By paying close attention to your body during the move in an exercise, it becomes mindful and can help you stay present in the moment. You also want to make sure your feet are firmly grounded into the floor, your neck and spine are neutral, and you’re squeezing your glutes as you rise up to standing, she adds.