It helps with injury prevention, enhances posture, and boosts metabolic rate so it’s an exercise everyone should do in some capacity. The deadlift has many benefits, but there are some you probably didn’t know about!
If your goal is to build muscle, lose fat, and further your athletic performance, the deadlift is one of the best exercises for you. In this article, we’re going to show you the top 7 deadlift benefits that will have you running to the gym to start adding this exercise to your workout routine
What are deadlifts?
Deadlifts are a compound exercise that works for multiple muscle groups in your body, including your legs, back, and arms. They are considered one of the best exercises for building strength and muscle mass. There are many different ways to perform a deadlift, but the most common is the conventional deadlift.
Deadlifts have a lot of health benefits. read on to learn more about the benefits of deadlifts and how to do them properly.
What are the benefits of deadlifts?
Here are the top 7 benefits of deadlifts that are great for both men and women:
1. Boosts Muscle Mass.
The deadlift is one of the best exercises to build both your upper and lower body—and it’s super effective for building muscle.
When you do a hip hinge movement like the deadlift, it causes your hamstrings and glutes to micro-tear, which is the breaking down of muscle fibers. When your muscles repair themselves, they become stronger and bigger than before.
2. Helps Your Core Stay in Position.
If you’re looking to sculpt your six-pack, the deadlift is a great lift to help with that! When your hinge at your hips, it helps to strengthen your core muscles.
When you perform the deadlift, especially with a barbell, you are forced to activate all the muscles in your core including the Transverse Abdominis; this is one of the most important stabilizing muscles that protect your spine. The stronger these muscles are, the more stable and more solid your spine will be.
3. Combats Incontinence.
Regular deadlifts can help prevent urinary incontinence (UI) in women.
Urinary incontinence or UI is defined as the unintentional loss of urine, and it affects about 25 percent of postmenopausal women; however, UI isn’t limited to this demographic. UI may be caused by a number of reasons including childbirth, obesity, and even certain types of surgeries.
Deadlifts are especially effective at combating UI because they work the muscles that support bladder function.
4. Prevents Injuries.
The deadlift is an exercise with almost unlimited benefits after you’ve reached a decent level of strength training.
The deadlift strengthens the muscles that support the spine, which is great for preventing injuries like back pain. It can also prevent ACL ruptures! Research has shown that powerlifters (a sport where you perform the deadlift) had a 79% less risk of suffering an ACL rupture than runners (who don’t typically do this lift).
5. Boosts Metabolic Rate.
Deadlifts are great for weight loss! Since they work for multiple muscle groups at the same time, you burn more fat and calories during a workout session. A research study conducted in 2012 by Brentano et al. found that female participants burned over 20% more energy after a total-body resistance training session than when they performed the same workout with dumbbells.
6. Builds Functional Strength.
Deadlifts build strength that will go beyond just your average day-to-day activities; deadlifting will help you to be strong for any activity such as shoveling, rowing, or even running! Since this lift targets multiple muscles, it also helps your body to be more efficient—so you’ll use less energy than if you were to perform an exercise that isolated single-muscle groups.
7. Deadlift is Great for the Glutes!
So many women struggle with a saggy butt, and deadlifts can help to lift and firm your booty. When you perform the hip hinge, it strengthens and tones your glutes, making them tighter and perkier than before!
The deadlift is far from a single exercise. In fact, there are a number of different ways to perform the deadlift, each with its own unique benefits.
The most common deadlift variations are the conventional deadlift, sumo deadlift, and Romanian deadlift.
1. Conventional Deadlift
The conventional deadlift is the most traditional form of deadlifting. It’s performed with a shoulder-width stance and a grip just outside of your legs.
The conventional deadlift is considered the “gold standard” of deadlifts because it allows you to lift the most weight. It’s also the best variation for building overall strength and power.
2. Sumo Deadlift
The sumo deadlift is performed with a much wider stance than the conventional deadlift, with your feet placed almost twice as wide. Your grip is also inside of your legs, rather than outside.
The sumo deadlift places less stress on your lower back and allows you to lift more weight than the conventional deadlift. However, it’s not as effective for building overall strength and power.
3. Romanian Deadlift
The Romanian deadlift is performed with a similar stance to the conventional deadlift, but your grip is only shoulder-width apart. Instead of keeping your back straight, you allow it to round slightly throughout the lift.
The Romanian deadlift primarily works your hamstrings and glutes, making it an excellent exercise for building these muscle groups. However, it’s not as effective for building overall strength and power.
There are a number of other deadlift variations, but these are the three most common. Give them a try and see which one works best for you.
Ready to start deadlifting?
Properly position your feet around hip-width apart with a slight toe-out.
Grab the bar overhand with hands slightly wider than shoulder-width.
Squeeze your glutes (butt), brace your abs, and drive through with your heels to pick up the bar.
Once you’ve lifted it all the way, squeeze your glutes at the top of the move.
Slowly bring your hips down to return back to the start position.
Repeat for 10-12 reps.
The bottom line
The deadlift is a compound exercise that works with a variety of different muscle groups. The primary muscles worked are the hamstrings, glutes, and lower back. However, the exercise also heavily involves the quads, traps, shoulders, and upper back.
The deadlift is an incredibly effective exercise for building strength and muscle mass. In fact, it’s often considered the best overall strength-building exercise.
The deadlift is a great exercise for a variety of different reasons. The exercise is incredibly effective for building strength and muscle mass, as well as improving your posture and grip strength. The deadlift can also help to improve your cardiovascular health.