How to Deadlift

This Is the Exercise Move You Should Be Doing at the Gym

Relationship Nov 14, 2023 0 45 Add to Reading List

It doesn’t matter if you’re an avid gym-goer or you haven’t lifted a dumbbell since mullets were in style, there are a few exercises you simply must do if you want to get in shape and look your best: squats, crunches and curls. While all of these moves are indeed staples in almost any training plan, there’s a real standout you might be forgetting to add to the list. That is the deadlift.

We’ve all tried to deadlift — or at least that’s what we tell ourselves. In reality, however, many of us haven’t ever really done a complete set of deadlifts (at least not properly). The move looks cumbersome and goes against what we’ve been taught about lifting heavy loads with our legs and not our backs. But sometimes what you see isn’t a complete representation of what is really happening. We asked NASM certified personal trainer Kendall Wood, author of ‘Core Fitness Solution,’ to help demystify the deadlift so you can really understand what’s happening and why you need to start including it in your workout today.

“The deadlift is one of those exercises that resets your body and challenges your entire fitness level, forcing great results,” says Wood. Just like the squat, it harnesses your legs, but, like the curl, it’ll hit your arms as well. In addition to that, the deadlift will also target your core like crunches. If you’re keeping score, that means that the deadlift can do what all three of those other moves do.

While this isn’t an exercise move competition (and, sadly, this doesn’t mean you should stop doing any of the other workout staples), it’s important to note that the deadlift sits at the top of Wood’s list. “Doing proper deadlifts, true to form, will target more muscles, burn more fat and ensure greater strength and overall fitness.” Sounds like you need to start deadlifting.

How to Deadlift (Step by Step)

1. Stand with your feet shoulder-width apart. Keep your back straight and shoulders back.

2. Bend down at the knees. Keep your spine straight and head back until you can reach the weighted bar that should be directly in front of your feet.

3. Grab the bar with your hands just outside of your shins. Your knuckles should be aimed at the floor and your palms should be facing backward.

4. Rise up by straightening your legs and hinging at the hip to straighten out your torso. Brace your abs to stand upright. The bar should be in front of your thighs at the top of this movement.

5. Keep your head back and spine straight and return the bar to the ground, just as you started the rep. That’s one rep. Repeat up to 12 times per set and don’t do more than 3 to 4 sets to start.

Now that you know how to do the deadlift properly, Wood has a few pointers to make sure you get the most out of incorporating the move into your workout. Contrary to popular belief, this is one move you should not opt for dumbbells instead of a bar. “While many exercises are best done with dumbbells for beginners or just to stay true to form, the deadlift is a move that benefits most from using an Olympic bar so your grip stays strong and steady,” says Wood. She also advises keeping your chin tucked to your chest throughout the movement to make sure you don’t break form.

While there is a multitude of handy gadgets that boast better deadlifting in no time, there’s little that will help you excel at the move better than practice and focusing on form. If you do want to add in some specialty items to the mix to get a slight edge, you could opt for gloves that are specifically made for gripping the bar in these types of lifts, a weight lifting belt or an Olympic hex bar that allows you to stand in a boxed-in bar for easier lifting. No matter what you decide, you’re going to elevate your fitness routine – and the results that come with it – when you start deadlifting, so get to the gym and get started!

You Might Also Dig:

Read Original