If you are seeking to add upper back thickness to accentuate your V taper and build a sturdy looking backside, deadlift should definitely be a staple in your routine as it’s one of the best versatile, and compound exercises that can help a person to develop several muscles of the body that make up your posterior chain.
As per the research, deadlift enables you to lift more weight when compared to any other free-weight exercises.
And this exercise is also a useful tool to use for improving explosive strength and vertical jump performance.
A deadlift is well defined when the weight is dead on the floor, and the person has to lift it from the floor.
This exercise works for the most crucial part of a human’s body, which is their core, and it’s not only worthful only for abs it is worthful from a person’s abs to their lower back. A deadlift is super intense, and you must learn how to respect the loaded barbell.
You can’t make mistakes. By doing it properly, with suitable weights and by admiring standard nutritions, one can increase its potential and its body strength as well.
The Research has shown that doing deadlift and squat for long term not only increase bone density but also maintain that in later stages of life.
How To Perform Deadlift
Many people do this exercise in starting with heavyweights, but the weights should be less and form a proper posture because avoiding these things may lead to severe injuries.
1. You should be in a neutral position with a barbell in front of you now bend your knees, and push your hips slightly back, keeping your head and chest up.
2. To further ensure that your spine stays in a straight line with your knees and hips bend forward and grasp the barbell slightly wider than the shoulder-width using an overhand grip.
3. Pushing your weight through your heels and while looking forward push through your feet straighten your knees and bring your hips forward keeping the barbell close to your body concentrate on keeping your head up during the movement and make sure you look forward to following your body in the correct position
4. When you reach the standing position the further upward points of the exercise, it’s essential to keep your shoulders back to help keep your back straight,
5. Now take a momentary pause and then return to the start position by bending your knees and pushing your hips back and down.
6. Concentrate on keeping a straight back throughout and keep the barbell as close to your body as you can by looking straight ahead. Remember, your primary focus should be on exercising it safely instead of focusing on weight.
Precautions you need to focus on
While performing the deadlift, you should focus on certain precautions to avoid injuries or any other body dysfunctions.
1. Bar Bisects the foot.
The first and most crucial step is when you are looking at your feet from your own eyes at that time, your feet should bisect from the bar.
2. The heel needs to be in contact with the ground.
Throughout your movement, your heel has to be in contact with the ground; and many people leave contact with the ground at the time of picking the bar. Avoiding this can be fruitful because this thing puts extra load on your knees when a person is pushing through the front part of their foot.
3. Keep your lower back tight.
The biggest and the most common mistake that most people make while performing the deadlift. If a person’s lower end is not strict or tight, then they can also face many back injuries.
4. Stick your chest out to create an arch.
Putting your chest in front and entirely outside will automatically create a perfect arch from your lower back.
5. Pull your shoulders back to keep upper back tight.
Throughout the movement, you need to pull your shoulders back a little., So to retract the shoulders, keep it tight throughout the movement, many people get this thing wrong. If you do not keep your upper back tight, then you will end up loading the weight on your arms.
6. Keep your arms super loose.
Keeping arms loose can help to avoid bending them in the mid of pulling the bars because if the arms are not straight and they are bent, then you can face many severe injuries in your arms.
benefits of deadlift
- If a person is facing a spine injury, then this exercise needs to be their priority in terms of exercises. The deadlift is an exercise that a person should have in their arsenal.
- If a person is overweight or has belly fat, then this exercise can be the best one to adopt in their exercise because deadlifts can help in burning fats more than by taking any diet or any aerobic exercise.
- Deadlift helps in adding better core stability, and it also helps in increasing core strength because it targets all the muscles which are responsible for a person’s posture.
- The deadlift works for both the lower body as well as your upper body. According to some exercise physiologists, this is the best exercise that targets most of the muscles of a human body. It works for most of the body parts, which include traps, hamstrings, lower back, forearm.
- Deadlift helps in improving grip strength.
- Doing ten reps can help in increasing cardiovascular ability.
- Performing 8 to 10 reps with significant weights helps in increasing the amount of testosterone in the body.
Myths of deadlift
Many people have myths related to this exercise, which are not true, and they also don’t have any proof which proves them right.
- Most people think that they lift the weight and then go down but don’t touch it to the field and then lift it back up. It’s not a deadlift exercise; this exercise is Romanian deadlift.
- Exercising more deadlift can help in enhancing the deadlift number, but it is a false statement. Only Romanian deadlift can help to increase the deadlift number.
- A deadlift is a low rep exercise.
- The mixed grip is the best form of lifting the bar.
- Squats and deadlift can’t be performed simultaneously in the workout.
- The deadlift is the exercise for the back, which is a myth. The deadlift is beneficial for the whole core covering up from abs to the lower back.