Everything You Need to Know About Deadlifts

Everyone would agree that working out is extremely beneficial. There are literally thousands, maybe even millions, of pages on the internet dedicated to health and fitness.

With all of that information out there, it may be overwhelming when searching for certain types of workouts. In this article, I will simplify one popular and extremely beneficial exercise movement: the deadlift.

What is a Deadlift?

Most people have at least heard of a deadlift before. Many reading this probably perform deadlifts regularly or have done them in the past. The deadlift is considered by many to be one of the purest displays of strength and power. Deadlifts are one of three main powerlifting movements and are great for building strength and adding size to your physique.

The deadlift movement is performed when a loaded barbell is pulled from the ground up to the hips and then lowered back down to the ground. While the concept is simple, it is still quite a technical lift and requires some practice in order to do it correctly.

Where did Deadlifts Originate?

Where did Deadlifts Originate?

No one knows for sure who invented the movement itself. However, it was popularized by a man named Hermann Goerner sometime between 1910 and 1920. While the lift was not used in competitions at this time, Goerner regularly performed every conceivable variation of the deadlift.

Throughout the 1900’s, the deadlift became more and more popular with people setting impressive records every few years. Today, it is used in powerlifting meets and is a heavily practiced movement in most gyms.

Benefits of Deadlifting

The deadlift has many great benefits, especially if it is performed correctly. A single deadlift rep uses more muscles and muscle groups than any other workout or compound movement. It engages many muscles in the legs, core, back, and arms. That means that while performing this workout, you will also burn more calories per rep than any other workout (except maybe a squat).

Not only will you be building stronger muscles more rapidly, but you will also shred fat more quickly as well. The strength gained from deadlifts transfers more into everyday life outside the gym as well. Deadlifting increases your core strength, giving you better posture overall. Deadlifts also greatly increase your grip strength. If performed quickly, deadlifts really get your heart pounding which can be a light cardio workout.

Deadlifting Variations

Deadlifting Variations

Like many workouts, there are several variations of deadlifts to choose from. Each one has a special purpose. To get the best results deadlifting, many powerlifters will use a combination of these variations while training in order to improve on their main competition approved lifts. Conventional is what most people think of when they picture someone deadlifting. It is the most basic form of the lift.

The lifter starts by standing in front of the barbell with their feet roughly shoulder width apart. Then the lifter will bend down, placing both hands on the barbell so their knees are between their arms and perform the movement. Sumo style differs from conventional in that the lifter has a much wider stance and narrower grip.

This engages more muscles in the legs and is less pressure on the lower back. Romanian/straight leg/stiff leg deadlifts are another popular variation in which the lifter does not bend down into a squatting position while performing the lift. This variation engages the hamstrings and gluteus more than the other styles of deadlifts.

Deficit deadlifts or rack deadlifts are used to increase or decrease the range of motion. You can use either conventional or sumo grips/stances while performing deficits and rack pulls. Another less commonly used variation is the snatch grip deadlift. This movement uses an extremely wide grip and is used to help competitive lifters increase their pull strength while performing the snatch lift.

Some gyms have a piece of workout equipment known as a hex bar. The bar is shaped like a hexagon with handles and has a place to load weight on either side. When using the hex bar for deadlifts, the lifter will stand in the center of the bar and perform the deadlift with the arms at their side. In addition to stances, different grips can also be incorporated. An over under grip and double overhand grip are the most common and provide the lifter with the most power.

Conclusion

While there are many exercises you can perform in the gym, deadlifts should be one of your main lifts. It will help you build the most muscle and will help you improve in your other workouts as well. Before jumping in to this lift for the first time, it would be wise to practice it without weight first. Be sure to keep your back straight and take plenty of time to warm up so you don’t injure yourself. Now go hit the gym and get some new PR’s.

Tips to Prevent Injury While Training For Strength

Weight lifting is a great way for you to improve flexibility and strength. Unfortunately, a lot of people forgo weight lifting because they are afraid of getting injured.

You might have injured yourself in the past and refuse to do any strength training because of your experience. With any type of exercise,it is vital that you work your way up to a level that is comfortable for you. By doing this, you minimize the chances that you’ll get injured lifting weights.

Use Proper Form

Use Proper Form

The key to preventing injury during strength training is to always use the proper form. This means that if you’re bending from the floor, you bend your knees rather than using your back to lift up the weight.

When you’re doing arm lifts, you need to keep your back straight to prevent back issues later on. One of the main injuries involved in strength training involve the back, so it’s imperative that you keep your spine neutral when doing all workouts.

Know How to Properly Perform the Exercise

Instead of simply lifting up a weight and hoping that you gain strength, you need to know how to properly perform the exercise. Lifting a weight and hoping for the best just isn’t enough when you take this workout seriously. This is when it’s a good idea to get either a personal trainer or workout instructional involved when lifting weights. You can find a myriad of videos online to help you out or you can hire a local personal trainer.

Avoid Over-Lifting

We all want to get to our goal level of strength as quickly as possible, but this simply isn’t the smart way to go about doing things. If you over-lift, you risk a variety of injuries to both the muscles and the bones.

This is why it is important that you start out with the smallest weight you can handle and work your way up from there. As you become more comfortable with a particular weight, you can go up to another level that provides a challenge but isn’t painful.

Stretch Before and After Lifting

Stretch Before and After Lifting

It’s important that you stretch your muscles both before and after lifting weights. The reason for this is because it helps to keep the muscles warm and active for when you start lifting something heavy.

If you don’t properly stretch the muscles before lifting weights, it can be problematic for you in the long run and cause a series of injuries to happen. You will also find that it is more difficult for you to recover from weight lifting if you don’t properly stretch while working out.

Spread Out Your Workouts

One of the issues you might have when lifting weights is knowing when to workout and how long to do it. You shouldn’t be doing every single body part all the time and you need to give your body time to rest. You shouldn’t become a weekend workout guru, which means you only ever lift weights and exercise on the weekends.

This is too much strain on the body and doesn’t allow the muscles a chance to rest. It’s also easy to overdo the weightlifting when you’re trying to cram it all into two days a week. Instead, incorporate workouts into your daily routine throughout the week so that you are able to Instead, incorporate workouts into your daily routine throughout the week so that you are able to get in a good workout and know that you’re doing it in a healthy and safe manner.

Don't Workout the Same Area Every Day

Don’t Workout the Same Area Every Day

You should never try to workout the same muscle group every single day. Muscles need adequate time to rest between workouts, especially if you’re using heavy weights. Because of this, you need to incorporate different workouts into your week that work a variety of muscle groups.

For example, you might work your arms on Mondays, your legs on Tuesdays, your abs on Wednesdays and go back to arms on Thursday. This provides enough time for the muscles to rest between workouts and allows you to get in a better workout.

Strength training is imperative to keeping yourself feeling and looking great. Cardio is often not enough to burn fat and reach the physique that you’d like. Unfortunately, it can be all too easy to injure yourself while strength training, so it’s important that you incorporate these mentioned tips to safely train.

If you are continually having problems with injuring yourself, it might be a good idea to contact your doctor and talk about possible issues. You can also work with a personal trainer who can guide you through different workout routines to meet your needs.

Conclusion

There are lots of ways to strength train, but it’s important to always do so as safely as possible so that you aren’t dealing with injuries, sprains and strains that deter you from doing more.

An Introduction to Strength Training for Women

An Introduction to Women’s Strength Training

According to the National Center of Health Statistics, only 17% of women engage in strength training two or more times per week.

This means that the majority of women in the United States are not embarking on extremely beneficial routines that will help them lose weight, increase muscle definition and feel more healthy.

Continue reading An Introduction to Strength Training for Women

Strength Training and Building Muscle

Strength TrainingWhen entering the world of strength training, the mind being filled with different kinds of questions is not uncommon. If you count yourself as one who wishes to know more about strength training, which protein ranks as the best protein powder or which testosterone booster you should try or any other type of strength training supplements, this site shall serve as an excellent resource, one that you can rely on and turn to in order to find answers to all your questions.
If you are a complete novice, and wish to find out what strength training is, you’ve come to the right place. If you’re wondering what the difference between strength training, weight training, resistance training, and so on is, we’ll tell you.

Continue reading Strength Training and Building Muscle

Short Guide To Circuit Training Exercises

Circuit training exercises, as mentioned in a related post, involve you having to go through all the sets of a given exercise before you move to the next, and circuits can consist of anywhere in between 5 to 12 different exercises. Aimed at targeting all major muscle groups of the body, circuit training exercises can also involve you moving from one circuit to another in completing your circuit training routine.

Continue reading Short Guide To Circuit Training Exercises

Introduction to Circuit Weight Training

The popularity surrounding circuit weight training does continue to grow, especially when it comes to addressing weight loss, although its benefits in increasing athletic performance and overall fitness levels have not gone unnoticed.

Circuit weight training would have you turn to high intensity aerobic workouts along with weight training in helping you achieve your goals.

Continue reading Introduction to Circuit Weight Training

Weight Lifting Gloves

Worn by scores of weight trainers and weight lifters, weight lifting gloves or weight training gloves offer a number of benefits, and consequently, continue to get sold in large numbers. A good thing is a number of manufacturers of, both, weightlifting gloves for men and weightlifting gloves for women can now be found, and this gives you scores of alternatives to go through. If you’re wondering why to use them in the first place, read on.

Continue reading Weight Lifting Gloves

Working Out With a Weight Bench

Weight lifting benches, or weight training benches, offer a great yet cost effective way to work out, and if you can get one at home, you can do away with the need for expensive gym memberships. Given that you do not need too much space to get a weight lifting bench inside your home, and that it gives you an array of workout alternatives to indulge in, it should come as no surprise that this is one of the most sought after weight training equipment.

Continue reading Working Out With a Weight Bench

Introduction to Isotonic Exercises

When it comes to weight training and strength training, a majority of the exercises you come across will be isotonic in nature. Isotonic exercises rely on the shortening or lengthening of muscles when a constant external force acts upon them. What’s important is that the force that the muscle produces in carrying out the given task should not change (although, in practise, this is almost impossible to accomplish).

Continue reading Introduction to Isotonic Exercises

The Use of a Weight Lifting Belt

Weightlifting belts find favour with a number of lifters, although some choose to do without them, and each has their own reasons in doing so. If you’ve been meaning to use a weightlifting belt it is crucial that you know how to use it and how often you can use it, else, you’d be heading towards some kind of injury or the other.

Continue reading The Use of a Weight Lifting Belt