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If the goal of your training is to achieve muscle gain or toning, the deadlift is one of the best things you should do. In addition to chin-ups or burpees, the deadlift is a strength exercise that has incredible benefits. It is one of the exercises that bring the most benefits. By introducing this modality to your training session you will be able to develop your muscles and joints.
The deadlift requires the use of all major muscle groups. There is no more complete exercise. Would you like to know the benefits of training with deadlifts? We tell you.
Benefits of deadlift training
The first thing you should know is that it is one of the exercises that will help you the most when it comes to losing fat and gaining muscle. In other words, it is a complete exercise that not only serves to gain strength but also when you are in a phase of fat loss or definition (toning).
Among the muscle groups that help the most is the increase and strengthening of the buttocks and legs, which strengthens the hamstrings, and offers greater strength to the lower back and the muscles found in the spine. This makes it a wonderful exercise to strengthen your back and improve body posture.
Among the benefits of the deadlift are:
- Strengthens the core of the body. It is a workout that helps to strengthen the back, hips, glutes, and abs. This is the main core of the body and strengthening it will cause you to feel an increase in balance and strength.
- Strengthen the posterior chain. This exercise is also wonderful for getting more toning and development of the posterior chain. It directly affects the hamstrings, glutes, lower back, and calves.
- Movement of the muscles. It turns out that, despite what many people might imagine, deadlifting is the way to move more muscles at once. Many people think that this is achieved with squats. However, the most effective exercise is this. If you are looking for a fast but effective workout (due to lack of time) the deadlift should be at the top of your list.
- Cardiovascular improvement. It turns out that the deadlift, despite being a strength and toning exercise, directly affects the cardiovascular and respiratory systems. This will allow you to perform other exercises with greater intensity.
- Increased testosterone and growth hormone. It is curious but performing this training makes the body produce testosterone and growth hormones. These are based on the amount of muscle fiber. By moving most muscle fibers, more hormones are produced and thus more muscle and strength are generated.
- Gripping force. By holding the bar with the weight, you are forcing your forearms, wrists, and even fingers to work. Deadlift work makes your arms work hard and must adapt. You will improve your overall strength.
How to do deadlift exercises
- Place your feet on the ground, fully supported. The opening of the legs should be the same as the level of the shoulders and these should be slightly bent.
- Your arms should be straight, grasping the bar with a shoulder-level opening.
- The back must always be straight. The head and neck are an extension of the back, so they must be aligned with it. Avoid tipping it up or down entirely.
- The bar should slide in parallel. It must be attached to the legs and not separate from them.
- You should go down as if you were pushing the bar against the ground. The back always straight and blocking the hips. Bend your knees and keep your shoulders back.