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The Ultimate Guide to Deadlifting for Beginners

May 10, 2024 4 min read

The Ultimate Guide to Deadlifting for Beginners

What is Deadlifting?

Deadlifting is an impressive compound exercise that works practically every muscle in your body, allowing you to build strength and size quickly. It is a full body lift that requires you to lift a barbell off of the ground to a standing position. This type of movement is incredibly effective for building strength, power and muscle mass.

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Deadlifting also requires good technique if you want to get the most out of it. When done correctly, deadlifting is one of the best exercises for increasing overall strength and power. Unfortunately, if form is not perfect, you can end up with injuries or poor results.

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Benefits of Deadlifting

Deadlifting provides many benefits to those who perform it correctly. Here are some of the major benefits that come with incorporating deadlifts into your workout routine:

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  • Increased Strength - Deadlifting is one of the best exercises for developing all-around strength. It forces you to use multiple muscles to move a weight, which will lead to improved strength and power.
  • Improved Posture - The act of deadlifting will help improve your posture. When performing the exercise, you will be required to keep your back straight, your chest up and shoulders back. Doing this will help align your spine and strengthen the muscles around it.
  • Boosts Testosterone Levels - One of the main benefits of deadlifting is its ability to boost testosterone levels. Studies have shown that doing heavy deadlifts can cause an increase in testosterone, which is beneficial for both men and women.
  • Burns Calories - Deadlifting is an intense full-body exercise. You will be using many muscles at once, which means you will be burning more calories than regular exercises. The more you do, the more calories you will burn.
  • Increased Flexibility - Deadlifting encourages flexibility because it requires you to move through a range of motion. It helps stretch and lengthen the muscles, which can improve your overall flexibility.

Safety Tips for Deadlifting

It is important to practice proper form when doing any exercise, but especially when deadlifting. Improper form can lead to serious injuries. Here are some safety tips to keep in mind to ensure you are lifting safely:

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  • Warm Up - Before starting your deadlift session, make sure you warm up your body. This can be done by doing some light cardio for a few minutes, stretching or foam rolling.
  • Use Proper Form - Make sure you are using proper form when deadlifting. Keep your back straight, shoulders back and chest up. Don’t round your back or arch it too much.
  • Start Light - Start off light with the weight. You can gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Lift with Your Legs - Make sure to lift the weight with your legs instead of your back. Your legs should be doing most of the work, not your back.
  • Don’t Lock Out - Don’t lock out your knees when you are deadlifting. This can put unnecessary strain on them and possibly lead to injury.
  • Don’t Rush - Don’t rush through the lift. Instead, take your time and don’t forget to breathe. This will help you focus on maintaining proper form.

How to Do a Deadlift

Now that you know the benefits and safety tips for deadlifting, let’s go over how to actually do the exercise. Here are the steps for correctly performing a deadlift:

  1. Load the Bar - Place the barbell on the floor, preferably on a mat or carpeted surface for added protection. Make sure the bar is loaded evenly with weights on each side so that it is balanced.
  2. Position Yourself - Stand behind the bar with your feet hip-width apart. Bend over and grab the bar with an overhand grip, making sure your hands are slightly wider than shoulder width apart.
  3. Engage Your Core - Engage your core by tightening your abdominal muscles and pulling your hips down. This will help protect your lower back.
  4. Lift - Drive your feet into the floor and lift the bar off the ground until you are standing upright. Keep your back straight and your chest up throughout the entire lift.
  5. Lower - Once you are standing upright, slowly lower the bar back down to the floor. Make sure you keep your core engaged throughout the whole movement.

The Benefits of Adding Deadlifts to Your Workout Routine

Adding deadlifts to your workout routine has numerous benefits. Not only does it help you develop strength and power, but it will also help you build muscle, burn calories and improve your posture. It is also a great way to stimulate the release of testosterone, which will help you build muscle and burn fat faster.

Deadlifts are also incredibly versatile. They can be done with free weights or machines and you can incorporate different variations into your routine. You can also adjust the weight and reps to fit your goals.

Deadlifting is an effective exercise for building strength, power and muscle mass. It is important to practice proper form when doing the exercise to avoid potential injuries. Once you have mastered the basics of deadlifting, you can start adding it to your workout routine for maximum benefit.

By incorporating deadlifts into your routine, you will be able to build strength and muscle quickly, while also burning calories and improving your posture. With dedication and practice, you can become a master of deadlifting.