The deadlift is one of the best exercises you can do to build strong muscles, especially in your back, legs, and core. But just like other Gym exercises, it’s really important to use the right form when you do it. If you don’t do it right, you could end up getting injured.
At first, the deadlift might seem pretty straightforward – you just bend down, grab a bar on the floor, and stand back up, right? But there’s a lot more to it than that. The way you hold the bar, where you put your feet, the angle of your back, and how you move your hips can all make a big difference in how the lift feels and how effective it is.
You need to avoid some of the most common mistakes people make when they deadlift. That way, you can be sure you’re deadlifting safely and getting the most out of the exercise for your muscles.
How to Do Deadlift Properly?
The deadlift is an exercise that requires proper form to perform safely and effectively. The wrong deadlift technique can lead to lower back pain, injuries, and limits on the amount of weight you’re able to lift.
1. Get Ready to Lift
Stand with your feet roughly shoulder-width apart and point your toes slightly outward for better balance. Place the barbell on the floor in front of you, centered over the middle of your feet. Bend your knees and bend at your hips to lower your body, keeping your back straight and your chest up. Grip the barbell with your hands a little wider than shoulder-width, using an overhand grip.
2. Brace Your Core
Take a deep breath and tighten your belly muscles to brace your core. Maintain good posture by pulling your shoulders back and down, and bringing your shoulder blades together. Keep your back straight throughout the whole time.
3. Lift the Barbell
Push through your heels and move your hips forward as you stand up. Keep the barbell close to your body, moving it in a straight line. Fully straighten your hips and knees at the top, squeezing your glutes. Be careful not to lean back too much or arch your lower back.
4. Lower the Barbell
Bend at your hips to lower the weight, keeping your back straight and your core tight. Control the movement all the way down until the barbell is back on the floor.
Important Tip
Remember, proper form is crucial for the deadlift to be performed safely and effectively. Take the time to master the technique, and you’ll be deadlifting like a pro in no time.
How many deadlift reps should I do?
The number of deadlift exercises included in strength training plans can be quite different. Here’s a general overview:
Beginner Routines: Beginners usually start with 1-3 sets of deadlifts. This helps them learn the proper form and build strength. As they get better, the number of sets may increase to 3-5 sets.
Intermediate/Advanced Routines: More experienced lifters often do 3-5 sets of deadlifts. Some programs may include 4-6 sets, especially on days focused on deadlifting.
Powerlifting-Oriented Programs: Powerlifters focus a lot on deadlifts, so they may do 4-6 sets. Some powerlifting routines have 5-8 sets of deadlifts on dedicated deadlift days.
Bodybuilding-Focused Routines: Bodybuilders do 3-5 sets of deadlifts, focusing more on muscle growth than pure strength. They may do fewer sets compared to powerlifting programs.
Olympic Lifting Programs: Olympic lifters often do 2-4 sets of deadlifts as a complementary exercise. This helps develop the pulling strength needed for Olympic lifts.
The best number of deadlift sets can also depend on factors like experience, recovery, and overall training volume. Many coaches recommend gradually increasing sets as strength and technique improve.
Types of Deadlifts for strength training and muscle growth.
1. Trap Bar Deadlift
The Trap Bar Deadlift uses a special bar shaped like a hexagon. You stand inside the bar and hold the handles on the sides. This type is easier on your lower back because you can keep your body more upright. It’s a good choice for beginners who want to learn how to deadlift safely.
2. Sumo Deadlift
In a Sumo Deadlift, your feet are wide apart, and your hands grip the bar inside your legs. This stance reduces the strain on your lower back and puts more focus on your legs and hips. It’s useful for people who have trouble with the conventional deadlift stance.
3. Snatch Grip Deadlift
The Snatch Grip Deadlift has you place your hands very wide on the bar. This makes it harder to lift but works your upper back and grip strength more. It’s great for building a strong back and improving your grip.
4. Romanian Deadlift (RDL)
The Romanian Deadlift, or RDL, involves keeping your legs almost straight while you bend at the hips to lower the bar. This move targets your hamstrings and glutes. It’s excellent for improving flexibility and building the muscles on the back of your legs.
5. Conventional Deadlift
The Conventional Deadlift is the most common type. Your feet are hip-width apart, and your hands grip the bar just outside your legs. This lift works your entire body and is very effective for building overall strength.
6. Deficit Deadlift
In the Deficit Deadlift, you stand on a small platform, which makes you lift the bar from a lower starting position. This increases the range of motion and helps build more strength. It’s a bit more challenging and is good for advanced lifters.
7. Single Leg Deadlift
For the Single Leg Deadlift, you lift one leg behind you as you bend forward to lower the weight. This exercise improves your balance and strengthens your core muscles. It also targets your hamstrings and glutes.
8. Deadlift Bar
A Deadlift Bar is a special bar that bends more underweight. This makes it easier to lift heavy weights because the bar flexes and gives you a bit of an advantage. It’s often used by powerlifters to lift maximum weights.
9. Dumbbell Deadlift
The Dumbbell Deadlift uses dumbbells instead of a barbell. You hold a dumbbell in each hand and perform the same lifting motion as the traditional deadlift. This variation is good for beginners and helps improve balance and coordination.
10. Block Pull Deadlift
In the Block Pull Deadlift, you lift the barbell from raised blocks, so you don’t have to bend down as far. This makes it easier on your back and is good for building strength in the upper part of the lift. It’s a helpful variation for people with lower back issues.
11. Kettlebell Deadlift
The Kettlebell Deadlift uses a kettlebell instead of a barbell. You hold the kettlebell with both hands and perform the deadlift movement. This variation is good for beginners and helps improve grip strength and coordination.
12. Rack Pull
The Rack Pull involves lifting the barbell from knee height or higher. This variation focuses on building strength in your upper body because you don’t have to bend down as far. It’s useful for people who want to improve the top part of their deadlift.
13. Barbell Hack Squat
In the Barbell Hack Squat, you hold the barbell behind your legs and squat down to lift it. This exercise targets your quads and glutes. It’s a good variation if you want to focus more on your leg muscles.
Tips to perform proper deadlift
As a professional fitness trainer, here are some tips for performing a proper deadlift:
What Are the Benefits of Deadlifts?
1. Full-body workout: Deadlifts are a powerful exercise that works with many different muscles in your body. Your leg muscles do the main work, but your back, core, and upper body also play important roles in keeping the weight stable. This makes deadlifts a great full-body workout.
2. Power Increase: Deadlifts are excellent for boosting power, which can be helpful for athletes like basketball or volleyball players. Research has shown that 10 weeks of deadlifting can significantly improve people’s ability to jump higher.
3. Lower-Body Strength: Doing deadlifts correctly targets the glutes and hamstrings, which are two of the largest muscle groups in the body. Regularly training these muscles will increase your lower-body strength.
At first, you’ll see gains from your nervous system adapting, but after 6-8 weeks of consistent training, you’ll also see significant increases in muscle mass and power.
4. Back and Core Strength: Deadlifts can enhance your back and core strength, which can help improve your posture and reduce back pain. The exercise activates the muscles along the back of your body, promoting overall back health and core stability. But it’s important to do deadlifts with proper form to avoid injury.
5. Bone Density Improvement: Deadlifts can help maintain and improve your bone density through the mechanical loading of your muscles. This process stimulates bone development, making deadlifts particularly effective for enhancing bone strength and reducing injury risk.
6. Muscle Mass Increase: Regular deadlifting encourages your body to maintain lean muscle mass, which can help prevent the age-related decline of muscle tissue (sarcopenia). Multi-joint exercises like deadlifts provide significant stimuli to your muscles, promoting muscle growth and overall hypertrophy.
How deadlifts change your body?
Deadlifts are a type of exercise that works many muscles in your body, especially your back, legs, and core. When you do deadlifts regularly, your muscles get stronger. This means they can lift and carry heavier things.
Deadlifts also help improve your posture and balance. Over time, your body becomes more toned and defined from doing deadlifts. They’re a great exercise to build overall strength and fitness.
How much deadlift is good?
There’s no one-size-fits-all answer, as the “good” deadlift weight depends on factors like your size, gender, and training experience. But in general, a deadlift of 1.5-2 times your body weight is considered a very respectable lift for most adults. Of course, some people can deadlift much more than that.
Are deadlifts good for you?
Yes, deadlifts are an excellent exercise that offers a lot of benefits. They work your whole body, improve your grip strength, and can help prevent back pain if done with proper form. They’re one of the best exercises for building overall strength and muscle.
What deadlift works?
The deadlift primarily works your back, leg, and grip muscles. The main muscles worked include your hamstrings, glutes, quadriceps, lower back, and forearms. It’s a compound exercise that engages a lot of different muscle groups at once.
Why deadlift is the best exercise?
The deadlift is often considered one of the best and most effective exercises for several reasons. It works for so many major muscle groups, it’s a functional movement that translates to real-world activities, and it allows you to lift very heavy weights which leads to big strength gains.
Who holds the deadlift record?
The current world record holder for the heaviest deadlift is Hafþór Júlíus Björnsson, who lifted 501 kg (1,104 lbs) in 2020. Björnsson is an Icelandic professional strongman competitor and actor, best known for playing ‘The Mountain’ on the TV show Game of Thrones.
