Anyone who is serious about lifting weights needs to learn how to deadlift. When done properly, deadlifts can work several large muscle groups simultaneously, making this an effective compound exercise that will revolutionize your workout, helping you to reach your fitness goals faster and better than cardio and isolated weightlifting exercises.

Compound exercises are great because they work the most muscle groups in the least amount of time. Unlike, for example, biceps curls that work one isolated muscle, deadlifts work your back, glutes, hamstrings, and core. Deadlifts can also help you build balance.

It can take a little time to master a proper deadlifting technique, but once you get the hang of it, it’ll probably become your favorite exercise. The personal trainers at Adventure Fitness Athletic Club are here to help you learn how to deadlift at our gym in Thornton, CO. Read on to learn the basics about what a deadlift is, how to do them, and what the benefits are.

What is a deadlift?

A deadlift is a weightlifting exercise that’s most commonly done with a barbell, but can also be performed with dumbbells, kettlebells, or even resistance bands. In its most basic form, a deadlift involves bending down, picking up a weight in front of you, and lifting it to about hip-height while keeping your arms straight. To perform reps, you lower the weight to the floor and lift it up to hip-height again.

If you’ve never done a deadlift before, it’s best to practice with a bar that has little or no weight on it so that you can learn the correct form.

How to perform a deadlift

There are several different deadlift variations out there, but let’s focus on the classic deadlift, also known as a Romanian deadlift or stiff-leg deadlift, using a barbell.

1. Stand behind the barbell with your feet hip-width apart and with your knees bent slightly. Put your feet halfway under the barbell, so that when you look down, your feet are cut in half with the barbell.
2. Bend down with your hips, keeping your knees slightly bent. Push your butt way back but lower than your shoulders, keep your back flat and straight, your neck neutral (don’t look up or ahead), and engage your core.
3. On the first rep, to pick up the barbell, you might need to bend your knees slightly more than you will on subsequent reps. However, don’t go into a deep squat — keep your hips above your knees. Your torso should be almost parallel with the floor. Keep your shoulder blades over the barbell itself.
4. Grip the barbell with both hands, placing your hands wider than your knees.
5. Press your shoulders down away from your ears and slightly rotate your elbows inward to engage your shoulders, which will help ensure that you’re using your shoulders and back to help lift the weight.
6. Keep your core tight, push through your heels, and lift the barbell, straightening your knees first as you keep your back flat. Then reverse the hinge at your hips to stand up the rest of the way.
7. Pause at the top of the lift and squeeze your glutes to make sure your hip flexors are extended and your legs are straight. Your pelvis should be directly under your shoulders, with no arch in your lower back. That’s one rep.
8. To lower the barbell back down to the ground, bend your knees slightly and push your hips back. Then lower the bar to the ground while keeping your spine neutral.

The key here is to make sure that you use your glutes and hamstrings to lift. Never round your back as you lift or lower the weight, as this could cause serious injury.

Benefits of deadlifting at the gym

Once you’ve mastered how to perform a deadlift properly, you can reap the benefits this exercise offers, such as:

• It will improve your strength — Deadlifts are the perfect exercise to do if you want to lift heavy. Once you’ve mastered the technique, deadlifts can help you build muscle mass and strength. A study at Texas Tech University showed that 10 weeks of deadlift training significantly improved strength and stability in male and female participants, particularly women who were new to lifting weights.
• It targets several different muscle groups — Deadlifts target multiple muscle groups in a single lift, which gives you a higher return on your investment than isolation exercises. Deadlifts build strength in your hamstrings, glutes, core, upper back, and shoulders at the same time. It’s essential for you to keep your core engaged throughout the exercise, and you’ll also use your shoulders, upper back, and grip strength to pull the weight up from the floor.
• It can improve your overall performance — Deadlifting has been shown to reduce muscle loss in older adults, increase bone density and improve jump performance for athletes, and has been used as an effective rehabilitation exercise for people with injuries in their lower limbs.
• It’s safer for your knees than some other exercises — Deadlifts put less pressure on the knees than lunges and squats, so they can be good for lifters with knee pain.
• It’s safer for your ankles than some other exercises — Since you’re using your glutes and hamstrings to do most of the work during deadlifts and not bending your knees much, this type of lift can also be good for people with limited ankle mobility.
• It can help relieve lower back pain — Studies have shown that deadlifts can be beneficial for reducing low back pain because they strengthen muscles that support the lower back.
• It can help improve your posture — Since deadlifting increases strength and stability in your core, shoulders, and lower back, it can help you maintain a good posture.

Mistakes to avoid when deadlifting at the gym

It definitely takes time and coordination to learn how to deadlift properly, and there are several common mistakes to avoid. The best strategy is to practice deadlifting in front of a mirror without any weight on the barbell so that you can check your form. You can also ask one of the personal trainers at AFAC gym to assist you.

Here is a list of don’ts to watch out for:

• Don’t round your back. Deadlifts should be performed with a flat back and engaged core, otherwise you risk injury.
• Don’t arch your back. The flip side of rounding your back is arching your back, which can happen if you thrust your chest forward and fail to engage your core when you lift the weight. You will risk injury if you allow your lower back to arch.
• Don’t bend your knees too much. Although you should avoid locking your knees, you should also avoid bending your knees too much, as this exercise is not a squat. Keep your knees loose and focus on the movement coming from your hip hinge.
• Don’t hold the weight too far from your body. Whether you’re using a barbell, dumbbells, or kettlebells, make sure to keep the weight directly under you as you lift and lower it. Let gravity do its work. You should be almost scraping your shins and thighs with the weight, so don’t use any extra energy to hold the weight away from you.
• Check with your doctor first. People with certain injuries and conditions should avoid deadlifts. Make sure to ask your doctor before starting this type of exercise program.

Deadlifting at AFAC Gym

At Adventure Fitness Athletic Club, we have all the equipment and personal training support you need to incorporate deadlifting into your workout program. After your workout, make sure to check out our cryotherapy chamber, which can help to reduce any inflammation and soreness so you can go back to training as soon as possible. Feel free to stop by and find out why we’re the best gym in Thornton or contact our gym owner, Susan at 720-849-0245 or susan@adventurefitness.club for assistance.

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