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How to Get Started With Deadlifting

February 20, 2024 3 min read

How to Get Started With Deadlifting

Introduction to Deadlifting

Deadlifts are one of the most popular exercises for weightlifters, bodybuilders, and athletes. It is a compound exercise that works several muscle groups at once, allowing you to lift heavier weights in less time. It also strengthens your core, increases stability and balance, and builds endurance.

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The deadlift is a basic yet effective exercise that can be included in any fitness routine. The main muscles worked during a deadlift are the glutes, hamstrings, lower back, lats, traps, and abs. It is an excellent movement for building strength and power, improving posture and protecting your spine.

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Benefits of Deadlifting

Deadlifting has endless benefits for your physical and mental health. Here are just a few of the many reasons why everyone should include deadlifting in their workout routine:

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  • Develops full-body strength and power
  • Improves coordination and balance
  • Enhances core stability
  • Increases muscle mass
  • Boosts metabolism and burns calories
  • Stimulates the release of hormones like testosterone and growth hormone
  • Reduces risk of injury by strengthening weak joints and muscles
  • Improves posture and flexibility

Types of Deadlifts

There are several different types of deadlifts that target different muscle groups. Here are the most common types of deadlifts:

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  • Conventional Deadlift: This is the most basic type of deadlift. You stand with the barbell on the floor in front of you and lift it to hip level. It primarily works your glutes, quads, lower back, and traps.
  • Sumo Deadlift: This variation involves a wider stance than the conventional deadlift. It is often used for those who have problems with their hip mobility. It mainly works your quads, inner thighs, and glutes.
  • Stiff-Legged Deadlift: This move targets your hamstrings and lower back. You keep your legs straight as you lower the bar down to your ankles. It’s important to use proper form when doing this exercise.
  • Trap Bar Deadlift: This is a great option for beginners because it’s easier on the lower back. It mainly works your upper back, glutes, quads, and hamstrings.
  • Romanian Deadlift: This is similar to the stiff-legged deadlift but with a slightly bent knee. It focuses more on your hamstrings and glutes.

Getting Started With Deadlifting

There are a few things you should know before getting started with deadlifting. It’s important to have proper form and technique. Here are a few tips to help you get started:

  • Warm Up: It’s important to warm up your muscles before any type of lifting. Start with dynamic stretching, foam rolling or a light jog to get your body ready for the workout.
  • Start Light: Beginners should start with lighter weights and focus on perfecting their form. As you become more comfortable with the movement, you can gradually increase the weight.
  • Engage Your Core: Make sure to keep your core tight throughout the entire movement. This will help protect your lower back from injury.
  • Focus On Form: Remember to keep your back flat and shoulders back. Don’t round your back or let the bar drift away from your body. Keep your eyes facing forward and drive through your heels as you stand up.
  • Listen To Your Body: If you feel any pain or discomfort, stop immediately. Don’t push yourself too hard and never sacrifice form for weight.

Common Mistakes To Avoid

It’s easy to make mistakes when deadlifting, especially if you’re a beginner. Here are a few common mistakes to avoid:

  • Rounding Your Back: This is one of the most common mistakes people make when deadlifting. Make sure to keep your back flat and engage your core.
  • Bouncing The Weight: Don’t try to use momentum to lift the bar. Instead, focus on using your muscles to lift the weight slowly and controlled.
  • Not Engaging Your Glutes: Make sure to squeeze your glutes as you stand up with the weight. This will help stabilize your body and protect your lower back.
  • Lifting Too Much Weight: It’s easy to get carried away and want to lift heavy weights. But it’s important to start light and focus on perfecting your form before increasing the weight.

Deadlifting offers countless benefits and should be included in any fitness routine. It’s important to take your time and learn proper form and technique to avoid injury. Start with light weights and gradually increase as you become more comfortable with the movement. Focus on engaging your core and squeezing your glutes as you lift the barbell. With dedication and practice, you’ll be deadlifting like a pro in no time!