Detailed Explanation On Benefits Of Deadlift
What Is Deadlift?
- Deadlift is a compound movement that works your upper body and lower body muscles.
- Whole-body structure works while performing deadlift which is an excellent way to burn more body fat from your body.
- Adding Deadlift to your daily workout routine can be a really beneficial thing as it develops strength in glutes, hamstrings, trapezius and lower back.
- Your whole posterior chain works while deadlifting.
Deadlift Involves More Muscles
If you compare Deadlift with the “king of exercises” i.e., “Squats”, Deadlift involves more involvement of the muscles as compared to the Squats. Squats help you in building more muscle mass and cutting the fat from your body, but just look at the muscle involvement of the deadlift and you will see that more muscles are worked while performing a deadlift, giving more chances of muscle development, functionality and fat loss to every individual.
Muscles worked In Deadlift
Deadlift works mostly all your muscles and to understand it better, let’s see what are the Muscles Worked In Deadlift majorly.
- Gluteus Maximus – Hip extension function is done by gluteus maximus while deadlifting.
- Hamstrings – Three out of four head of your hamstring muscles are involved in deadlifting.
- Trapezius – More of your upper trapezius and middle trapezius are involved in deadlift.
- Erector Spinae – Whole posterior chain, upper and lower erector spinae works in deadlift.
- Quadriceps – Quadriceps or the upper front muscle of things also work when you are performing a deadlift.
- Core – Rectus abdominous and the obliques muscles both works when you do a deadlift.
- Forearms – Deadlift improves your grip strength and your forearm muscles get some here.
- Adductor – Deadlifts in a wide stance, works your inner thigh muscles or the adductors.
- Calves – Both the muscles of your calves’ gastrocnemius and soleus are worked to some extent while deadlifting.
Benefits Of Deadlift
As you know Deadlift involves many major muscle groups of your body so clearly you will experience more “Benefits Of Deadlift”. Take a look at some of the best benefits that can be derived from deadlift.
Faster Fat Loss Results
If you are a person with an excessive level of fat percentage on your body then performing Deadlift, you are going to experience faster fat loss results as more muscles are getting targeted in one single exercise and thus involves more time to recover which will burn more calories from your body.
More Muscle Gains
Similarly, if you are performing deadlift it will help you to gain more lean muscle mass. If you are putting stress on your muscle groups, they are going to need more protein in your calories to recover from extreme workout thus helping you in gaining more muscle mass at a faster pace.
Apart from fat loss and gaining muscle mass, deadlift is an exercise that improves more functionality of your body and you are more likely to be productive at tasks that duplicates the function of deadlift, for example, picking something heavy from the ground requires strength in your body which is similar to deadlifting.
Deadlift is one of the best exercises to build strength of your overall body just like other big compound movements. If you are deadlifting from a regular time you will experience a much stronger handgrip, strong posterior chain, and a very strong lifting ability.
If you are performing deadlifts on higher reps you are challenging your muscular endurance and it will indirectly help you in your cardiovascular exercises. This is another not so common advantage that you receive while deadlifting.
Safeguards From Injury
People are afraid that going heavy in deadlift can cause injury and this fear itself is the main reason why most people in the gym are not performing deadlifts. Gradually you will develop more strength in your lower back, posterior chain, hamstrings, arms, quads and other muscles that you will see the connecting ligaments and tendons has developed more strength in the period of time which helps in the prevention of injury.
Increases Bone Density
Your whole body musculature works while performing a single rep of deadlift and going for 6-8 reps in 3-4 sets is definitely going to benefit you by increasing your bone density and your joints become much more stable and powerful than before.
Benefits In Other Exercises
You are going to witness an increase in power and more stability in your core muscles while performing any kind of standing exercise if you are consistent with heavy deadlifting. It will benefit you in powerlifting and weightlifting and of course, you will be able to lift more weight above your shoulders as your lower body and core are stronger than before.
“Benefits Of Deadlift” can be more as compared to its limitations. People complaining about the lower back pain from deadlift and any other issues are not performing this exercise in a correct form and posture.
Proper Form For Deadlift
To achieve the proper form for deadlift you need to start with a “HIP HINGE” which is very important to maintain a neutral spine while deadlifting. When you go down to pull the bar up do a hip hinge and go down. Once you are comfortable with the hip hinging than you can follow these tips to achieve proper form for the deadlift.
- Stand close to the bar go down with a hip hinge and grab the bar.
- Your feet should be hip-width apart and you grab the bar just close to your legs and shoulder-width grip should be there.
- Maintain a neutral spine and do not look up or down just maintain a stable neck position and look in the straight neck position.
- Retract your shoulders and keep your chest out.
- Before pulling the bar up tighten your core and handgrip by breathing in and pull the bar up.
- Do not lose your breadth and make yourself rigid until you go down with the bar.
- Once you put the bar down lose your breath and take another deep breath from another rep. Repeat the process in every rep.
- Your bar should never travel far from your legs, it should remain in contact with your legs.
Mistakes That People Do While Deadlifting
Some of the mistakes that people make while deadlifting results in lower back pain and sometimes the injury can be severe so it is suggested to keep the form correct and avoid ego lifting to avoid injuries while you deadlift.
- When you go down to after pulling the bar up many people throws the bar down instead of going down in a controlled way.
- Do not rack the weight down with a curved spine, the weight will go down with the gravity and if you all of a sudden go down with the weight, you can get a jerk in your spinal cord and sometimes even you may get some disc issues.
- Ego lifting while performing these kinds of exercises can cause severe injuries and maybe you won’t be able to pull deadlift in your life. So it is better to take the weight that you can actually pull off.
- Always perform the deadlift with a tight body and do not lose the tightness from your body in the whole movement.
- Do not place the bar too far from you and pull it up from that point, you may go down with the weight on the bar and hurt yourself.
- Keep your shoulders retracted all the time if your shoulders are leaning forward with the weight it can harm your rotator cuff muscles sometimes.
Final Words On Deadlift
Do not listen to any fake advice that performing deadlifts can harm you rather look at the brighter side and look at the “Benefits Of Deadlift” which is far more interesting than some fake piece of advice by people.
You can get injured while doing Triceps pulley pushdown as well if you are not aware of the correct form and posture so will you skip that exercise as well? As long as you are performing it with correct posture and form you are not going to face any kind of injury while “Deadlifting”.