There are many useful and beneficial weight lifting exercises out there. However, there is one in particular that really stands out. The Deadlift is an age old exercise. It was around before the Bench Press, and even before the Squat. This is probably due to the fact that the Deadlift has always been a useful movement. It’s a simple movement that involves picking up the object in front of you. But if it’s so simple then why do so many people avoid it?
If you walk into a commercial gym, you are likely see a lot of people on the bench press, the leg press, and even in the squat rack. Seeing someone on the Deadlift platform is a rare occasion, and the platforms themselves seem to be disappearing from gyms everywhere. Fortunately, there are still a few who see the value of this King of lifts.
Lift With Your Legs AND Your Back
The common phrase I hear before lifting a heavy object is, “Lift with your legs not your back.” While lifting with the legs is a wise move, eliminating the back from the movement is impossible. And the idea is absurd anyway. The back is made up of muscles that are meant for lifting things the same as the legs are. The Deadlift is essentially the ultimate core exercise that has great carryover to the rest of the body. Don’t think that Deadlifts are valuable? Just ask The Wolverine himself, Hugh Jackman!
The first and biggest problem is the a lot of people let their spine curve instead of keeping it straight. Nothing should be lifted that way. If you keep your back straight, the biggest issue you will most likely face is not being able to lift the weight. The second problem arises when people get lazy and don’t bend their knees while lifting. Bending the knees and dropping the butt down will allow the legs and lower back to work together to lift the weight. Because the weight is in front of the body, the back will still take on most of the work, but instead of getting injured, you’ll just get a great back workout.
Benefits of Deadlifts
One benefit of doing Deadlifts the right way is the improvement of posture. Having a strong lower back will allow you to sit up straight just like your parents always told you to. This is because they are a posterior chain exercise. Deadlifts are one of those exercises that are often neglected. In fact many exercises (such as Deadlifts) that exercise the posterior chain are often neglected. Too many trainees are worried about their pecs, biceps, or even their quadriceps.
The quadriceps (or ‘quads’) are the muscles of the front thigh. The Deadlift gives the quads a fair workout however it also gives a lot of attention to the lower back, and even the hamstrings which are on the back of the thigh. To some degree, the upper back also gets a workout. These are all muscles that are often overlooked in the gym.
Of course, not everyone avoids posterior chain exercises. Athletes that know what they’re doing will prioritize exercises like Deadlifts. All kinds of athletes can benefit greatly from doing them. Deadlifts are good for improving running, jumping, tackling, and getting tackled among other things. And they are a tremendous grip exercise which can be helpful in most any sport.
Rome Wasn’t Built in a Day
In the video above, I explain how to do the Deadlift properly. One difference that you may notice between the way I lift in the video and the way Hugh Jackman lifts is the grip. I grip the bar with both palms facing me, and he has one facing away and one facing towards his body. Both ways are acceptable ways of doing the exercise. I do however believe that most prefer to lift with the mixed grip.
Take your time with learning the Deadlift. All exercises deserve strict attention to form, but some are more forgiving than others. Learn the proper form by using ridiculously lightweight. Aim to master the movement rather than to just get an intense workout. Being sore the next day is not the ultimate goal. That can always come later.
The important thing is to get your muscles and nervous system used to moving the right way. Remember that the Deadlift is a King. It has the power to give you so much, but it demands the utmost respect. Give the Deadlift the proper attention that it deserves and you will yield great benefits.
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