In the present era, deadlifts are considered among strength training exercises. These are quite beneficial because they help achieve fitness goals. But, you can perform the deadlifts effectively using certain tools. Among these, you will come across the barbell as the most common one. So, in this article, we shall cover the benefits of deadlifting.
What are deadlifts?
In the arena of fitness, deadlifts target multiple muscle groups along with the lower back. The strength training exercise also makes the glutes, core, and hamstrings strong. Once you lift the barbell, you have to maintain proper form. Apart from bending your knees, your body has to be at an angle of around 30 to 45 degrees. Moreover, when you’re doing deadlifts, you must contract the core. This will keep the spine stable and avoid forming an arch. Beyond everything else, the exercise boosts power and is observed in the fitness realm.
Now, let’s check the main benefits of deadlifting.
Why incorporate deadlifts in your training programs?
#1 Activate your hip extensors
When you perform deadlifts regularly, they can target your hip extensors. These include lower back muscles, hamstrings, and glutes. In the long run, you will also be improving athletic performance and enhancing the ability to do daily tasks. Better posture is also maintained with stronger hip extensors.
#2 Reduces lower back pain
With time, deadlifts can reduce lower back pain. The exercise also makes the muscles around the spine stronger. The lower back will also gain additional support. Besides, spinal alignment is improved with deadlifts. But, it’s important to maintain the posture properly to avoid injuries. You also have to commence with light weights for the exercise.
#3 Enhances Jump Performance
Such a type of exercise improves jump performance. This is because the posterior chain muscles become stronger due to regular deadlifts. Moreover, the muscles also generate force for jumping. In addition, deadlifts help to accelerate quickly and change directions with ease. You will also not find it tough to jump high in the air.
#4 Improves bone mineral density
Among the benefits of deadlifting, the exercise can help stimulate bone growth. The bone mineral density is also significantly improved with the exercise. Once you start lifting heavy weights, your bones will also become denser. This is important because your bones become less dense as you grow older. Over a period of time, you will also be prone to osteoporosis. But, with deadlifts, you will be promoting bone health.
#5 Activate your core
Even though deadlifts target the lower body, they also make core muscles active. To maintain stability, your abdominals, obliques, and lower back must work towards supporting the spine. The pelvic region is also supported through these muscles. With time, regular deadlifts help improve core stability.
#6 Enhances metabolism
Boosting metabolism is also one of the benefits of deadlifting. During the exercise, a high amount of energy is spent as large muscle groups are involved. As a result, you tend to burn more calories even after the workout. Fat loss is also observed with a hike in metabolism. Furthermore, deadlifts increase muscle mass. This, in turn, leads to burning more calories even at rest. So, we suggest you perform deadlifts if you’re serious about improving overall fitness.
#7 Carry less risk for failed repetitions
Carrying out deadlifts regularly can enable you to lift heavy weights. But, in case you fail to do so, then you can drop the weight safely. You will also not be prone to any major injury. This is actually not true with bench press or barbell back squats. In case you fail to do them properly, then you have to bear the consequences.
#8 Simple equipment required
As deadlifts are minimalist, you need less equipment. Once you start developing a home gym, you have to source a barbell and plates. You may also need a kettlebell for carrying out the exercise. On the other hand, several exercises need a power rack along with certain equipment.
What are the variations of deadlifts?
If you wish to maintain good health, then it’s always better to perform deadlifts differently. So, to help you out, let’s go through some variations.
Sumo Deadlift
The Sumo deadlift is quite different from the usual deadlift. Once you get into the position, you have to keep your feet wide apart. The toes also have to point slightly outward. But, when you’re adjusting your feet, make sure that they are beyond the shoulder’s width. As soon as you start doing the deadlifts, the lower body will be strong. Inner thighs and hips are also strengthened with the position.
Single-leg Deadlift
This deadlift is nothing but a unilateral variation with a focus on one leg at a time. To perform this variation, you first have to stand on one leg. Later, you have to lower the dumbbell and keep your back straight. Ultimately, addressing muscle imbalance is one of the benefits of this deadlifting. It also strengthens the lower back and hamstring muscles.
Romanian Deadlift
Under this deadlift, you will focus more on glutes and hamstrings. As soon as you get into the position, you will stand with your feet wide apart. Instead of lowering the barbell right away, you have to lower your hips. But, you have to bend your knees slightly. Besides, you also have to lower the barbell just below your knees. Apart from improving the hamstring’s flexibility, you make your lower back stronger.
Stiff-Legged Deadlift
In this exercise, you have to keep the knees straight. Moreover, you must focus more on the hip hinge. This eventually results in considerable stretch in the hamstrings. Repetitive sets will also help target the muscles in the posterior area. Towards the end, you will enhance hamstring flexibility and strength.
Deficit Deadlift
During this exercise, you will first have to stand on an elevated surface. A bit later, you have to force yourself to lower the bar much further than the regular deadlift. Hence, you will engage the muscles more intensely once the bar is in its original position. Subsequently, you will improve strength off the floor. You will also target glutes and the lower back effectively.
Hex Bar Deadlift
Such a type of deadlift is also called the trap bar deadlift. However, the variation differs owing to a neutral grip and an upright posture. Stress in the lower back is also reduced substantially when the bar is around your body. Hence, you can perform this deadlift safely if you have lower back issues. It can also be considered as an alternative to enhance strength in the lower body.
What precautions must you take for deadlifts?
Certain tips have to be followed to reap the benefits of deadlifting. Let’s now check the tips ahead.
- Firstly, you have to ensure that your back stays in the neutral position. You also have to form an arch in the lower back and engage your core.
- Before you try deadlifts, you must do some stretching exercises. You also have to proceed with some warm-up exercises with light weights. These will later prepare the muscles for heavy weights.
- While you perform deadlifts, you must wear flat shoes. These will offer better grip and stability. In case the shoes have excess cushioning, then they can lead to instability.
- Always start lifting weights that you can easily manage. You must also focus on maintaining the position during the exercise. Later, you can increase the weight slowly as and when you gain strength.
- During the exercise, you must avoid jerking or bouncing the weight. This means that you need to lift the bar smoothly and gradually.
In the end, you must keep the bar close to your shins. This will reduce the strain on the lower back. The exercise will also be effective when you place the bar near the thighs.
Conclusion
Finally, many fitness enthusiasts can reap the benefits of deadlifting. Additionally, the variations can also target certain muscles. But, it’s safe to perform deadlifts only when you do it effectively. You must also not increase the weight beyond a certain limit. In case you try to surpass your abilities, then the exercise can cause strain. Various body parts will also start paining when you lift heavy weights at an early phase.
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