How to Do a Deadlift: Benefits, Types & Precautions

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If you are even remotely interested in strength training programs or powerlifting sports, you might already know the importance of deadlift workouts. If not, let us tell you that deadlift is a very common exercise found in all strength training programs. If you want to build strength, there is no way you can afford to ignore deadlift.

Every gym instructor and gym enthusiast talk so much about deadlift workouts that it actually becomes a daunting task for most beginners. While it is true that it takes effort to do a deadlift, it is not hard to learn deadlifting. In fact, with proper guidance, it just takes a few days of practice to know the exercise is done. The rest of the job lies in the effort you put into the exercise.

Today, we are going to talk about how to do deadlifts the right way. Along with that, we will also talk about the most important benefits of deadlift for your body. You will also learn about some variations/types of deadlift and some precautions that you need to take while doing the deadlift. So, if you want to increase your strength with this staple of almost all strength-training programs, you should read this article till the end.

Benefits of deadlifting

It is the huge list of health advantages of deadlift that makes it such a famous exercise amongst health enthusiasts. In fact, you will rarely find an exercise that has such a broad range of benefits. Here is a list of some benefits of deadlift:

Works on Entire Body

Among all the advantages of deadlift, this biggest advantage is that in a single deadlift, you target multiple muscle groups in your body. When you do a deadlift, you need your core strength to ensure that your whole body is stabilized while picking up the weight. This means that apart from building muscles, this is also a great exercise to work on your abs. It also increases your metabolism which makes it a perfect long-term way of losing more fat.

True Value For Efforts

When you go into the market, you try to find a product that gives you value for money. Similarly, when you do strength training exercises, you should try to find exercises that can give you true value for your efforts. Deadlift gives you true value for efforts by activating your muscles of hips, core, back, and leg. Instead of doing an exercise that focuses on these muscles singularly, you should do a deadlift that gives you more value.

Helps Prevent Injury

People who are new to strength training programs often fear doing deadlifts because they think that deadlifts might cause a back injury. Contrary to that, the experience of professional weight lifters and studies shows that exercise can actually be beneficial for treating the pain of your lower back. However, the trick here is to not jump into heavyweights without building muscles. If you are new to deadlift, you should always consult an expert to learn the posture and technique.

How To Do A Deadlift The Right Way

The only way to get results from this exercise is by doing it the right way. Otherwise, you might be just wasting your time and efforts on your workout at home. Here is your step-by-step on how to do a perfect deadlift using a barbell.

Stand on the ground with your feet at a hip-width distance to each other.
Bend your knees, keep your butt back, and grab the barbell.
While bending your knees, make sure that your back is straight and the neck is neutral. Also, you should keep your shoulders down and at a little distance from your ears.
As you try to lift yourself up, engage your core and squeeze the glutes.

Types Of Deadlift Exercises

As you can imagine, there are various types of deadlift. You can also call them a slight variation of deadlift since you use not only different postures but also different weights to do the exercises. Here is a list of some of the most famous types of deadlift:

Romanian deadlift
Single-leg deadlift
Sumo deadlift high pull
Rearfoot deadlift

Deadlift Precautions

This is a very powerful exercise to build muscles and increase your strength. But that also means that you need to be very careful while doing it as any mistake can cause strain on your muscles or any other type of harm to your body. Here is a list of precautions your need to take while doing this strength training exercise:

Always maintain a neutral spine while you lift the weight. Some people bend their back while pulling the weight but that is an incorrect technique to deadlift. It can put extra pressure on your spine disc leading to acute and even chronic injuries.
Never lift a heavier weight than what your body muscles are comfortable with.
If you have a history of chronic back pain, or if you recently have had any spine injury, it is better for you to avoid deadlift. However, if you are adamant about doing this exercise, you should first consult a licensed expert about your problem.

Getting The Best Out Of Deadlift

You do not need to always increase the weight to get more out of deadlift exercises. Sometimes, a few tricks can also do the same job easily. Here is a list of some of the tricks that will help you get the best out of a deadlift:

While lifting, always focus on glutes and hamstrings instead of back.
Most people forget the foot’s position since it is the easiest part. Always start the exercise by placing your feet hip-width apart.
If you want to see yourself doing the exercise, ask a friend to shoot it with a camera. If you try to look yourself up in the mirror, you might end up putting strain on your neck.
If you are afraid of the barbell falling on your feet, simply keep it over the center of your feet.

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