Yes – Deadlift is the King of the all exercises. But it doesn’t even look very complicated and basically ‘deadlift’ means the action of lifting a dead weight of the floor. Why is it called the “King of all Lifts?”
I’ll explain to you why:
It is one of the multi-joint exercises that works nearly every muscle group at the same time.
Deadlifts strengthens so many muscle groups that it helps to prevent injury in the knees, ankles, hip and lower back. It corrects the posture by strengthening the muscles around the spine, core, lower back supporting muscles, around the hip and the waist that are responsible to correct posture.
Deadlifts allow people to burn a lot of calories by working with a lot of muscles, as well as boosting the testosterone and growth hormones that make it easier for body to build muscle and lose fat.
How to perform Deadlift
- Stand over the barbell with feet slightly wider than shoulder-with apart, toes pointing slightly outward or straight ahead. The bar positions over the centre bridge of the feet.
- Bend down and grasp the bar with arms touching the outside of each leg. Keep head up, eyes looking forward, back flat and chest out.
- Keep the bar close to the body – exhale as you work – straighten the legs, drive through the heels and bring the weight up past knees. Keep the core engaged all the time in the movement. Finish by thrusting the hips into alignment with the feet and squeezing your glutes.
- Reverse the movement and lower the weight back down in a controlled motion.
Keep the rules and technique for setting the weight back down.
The muscles works with the Deadlift:
– Gluteus Maximus (butt)
– Hamstring (thigh-posterior)
– Quadriceps (thigh-anterior)
– Adductor Magnus (thigh-medial)
– Soleus (calves)
– Gastrocnemius (calves)
– Erector spinae/sacrospinalis (spine)
– Rhomboids (back)
– Levator Scapulea (neck)
– Rectus abdominis (abs)
– Obligues (abs)
As I have explained above, the Deadlift is the great exercise when performed properly. However you have a risk of injuring yourself if you don’t use the correct technique. Many people underestimate the complexity of the deadlift. Is deadlift just grasping the barbell and raise it up? The truth is there is a lot more to it.
Here is the most common deadlift mistakes and how to avoid them:
Keeping the bar too far from your shins: By having the barbell too far forward you have an injury risk because your position will force you to engage your lower back too much.
You need to stand above the bar, your feet should be halfway through with your shins 2-3 inches from it. Your shins should come in direct contact with the barbell.
Rounding your back: Rounding your back is very dangerous for your lover back. If you find it very difficult to keep your back straight reason might be poor hamstring flexibility or glute strength.You might also try to lift more than your capacity.
Your hips are too low: By keeping your hips too low (in line with your knees) you can’t properly engage your hamstring and glutes to assist you in the lift.
Keeping your hip slightly above from your knee level will allow you to engage your posterior chain properly to perform deadlift.
Shoe choice: Deadlift is a complex exercise that requires a stable base to perform. You shouldn’t wear running shoes, it can lead to instability during a heavy set. With deadlift you should wear flat soled shoes.
You’re pulling instead of pushing: Instead of focusing on pulling the bar off the floor, you should initiate the movement by pressing through the floor with your legs.
Bending the arms: Your arms should be straight through the entire movement – from start to finish.