DEADLIFT is on the rise, and more and more people are doing it—which is really a great thing.
Why should you do it?
1. Increase strength. This exercise is useful in particular for building strength in the hip, hamstrings and back.
2. Hormonal adaptations. There is an increased secretion of testosterone and growth hormone with exercises that utilize huge muscle groups. This phenomenon helps build muscle and lose fat.
3. Build resilience. So many people complain of back pain. This may be the exercise that may bulletproof your back.
How should you be doing it?
Typically we use different implements to learn the deadlift, but generally most people do this exercise with barbells. No matter what the equipment is, think of these major points:
- Align the barbell toward the center of your foot.
- Stand shoulder width apart, with the knees slightly bent. What may separate this movement from the squat is that the squat uses more of a knee bend.
- Grip the bar, using either an alternating, or overhand grip. Drive through the heels, bring the chest up as you lift the bar off the floor. Follow through with your hips.
- Slowly bring the barbell down.
Regardless of the goal, do not go more than six reps with this exercise.
A good rule of thumb is men and women should be able to deadlift at least 1.5x their bodyweight for a single repetition. As always, before embarking on any exercise program, consult with a professional.