Deadlift works many muscle groups of the body and is important for strong back and leg muscles, spine and core stability. It can also help increase strength and muscle volume. Deadlift can cause serious injury if not performed with proper form, therefore it is recommended that correct form be learned by a trainer or experienced athlete before deadlifting. In summary, the deadlift is an important exercise in weight lifting that works many muscle groups of the body and is an important exercise for strong back and leg muscles, spine and core stability.
What is deadlift?
Deadlift is an exercise in weight lifting. In this exercise, weights such as barbells or dumbbells are lifted off the floor. The deadlift exercise works many muscle groups of the body, specifically targeting the legs, hips, back and abdominal muscles. The deadlift is performed in the starting position by bending the legs and pulling the hips back before the weight is lifted off the ground. Then slowly lift the weight up using the legs and hips and hold briefly at the top. The weight is then lowered back to the ground in a controlled manner.
Doing the deadlift exercise is often preferred in bodybuilding and strength training. Deadlift can help increase muscle mass and strength, as well as beneficial for spine and core stability. Before deadlifting, it’s important to learn proper form and technique. It’s also important to always choose appropriate weights, warm up and especially make sure you can lift the specified weight.
How to deadlift?
You can follow the steps below to deadlift:
- Place the barbell on the floor and stand with your feet shoulder-width apart.
- Make sure the barbell is exactly above your ankles.
- Point your toes toward the barbell.
- Keep your back straight, lift your chest and keep your head up.
- Begin squatting with the barbell, pushing your hips back and keeping your back straight.
- Place your hands on the outside of the barbell to catch it and lock your elbows.
- Inhale and lift the weight upwards by strongly extending your legs. Keeping your back straight, press your hips toward the floor and lock your knees.
- Controlly lower the weight and return to the starting position.
Correct form and technique are important when deadlifting. Keep your back straight, push your hips back, and keep your back straight. Also, do the movement slowly and in a controlled way, controlling the weight. Beginners should work with a trainer or experienced athlete to learn proper form and technique.
Deadlift works many muscle groups of the body and is one of the most basic movements of weight lifting. Deadlift exercise specifically targets certain muscle groups. “What muscles does the deadlift work?” We can say the following muscle groups to the question:
- Leg muscles: Deadlift works the leg muscles, especially the quadriceps, hamstrings and gluteus muscles.
- Back muscles: Deadlift works the trapezius and rhomboids, which are the back muscles under the shoulders. It also targets the erector spinae, which are lower back muscles.
- Abdominal muscles: The deadlift exercise strengthens the abdominal muscles, especially the core muscles.
- Arms and hands: Deadlift strengthens the arms, especially the forearm muscles and hands, by increasing grip strength.
Deadlift helps increase muscle mass and strength. It is also beneficial for spine and core stability. Therefore, the deadlift exercise is an important exercise for bodybuilding and strength training.
What does the deadlift move do?
Deadlift is one of the most basic movements of weight lifting and is used for many different purposes. Deadlift benefits:
- Increasing muscle mass: It works many major muscle groups and helps increase muscle mass. These muscle groups include the quadriceps, hamstrings, gluteus, back, and abs.
- Increasing the force: Deadlift exercise increases the overall strength level and strengthens the muscles. Increasing strength is important in weight-lifting sports, and deadlift is often used for this purpose.
- Improvement of core stability: It helps to strengthen the spine and core area by increasing the stability of the body.
- Moving more easily in daily life: It facilitates the movements needed in daily life. For example, lifting or carrying heavy objects.
- Slowing down the aging process: Deadlift exercise helps reduce the risk of osteoporosis by increasing bone density. It also reduces the risk of falls in old age.
- Correction of posture: It helps to improve posture by strengthening the back, shoulder and waist region.
- Increases fat burning: It promotes fat burning by increasing calorie burning.
- Improves sports performance: Along with increasing overall strength and muscle mass, it improves sports performance. In particular, it has a performance-enhancing effect in sports involving movements such as sprinting, running and jumping.
Deadlift movement, in addition to increasing muscle mass and strength, makes it easier to move in daily life and slows down the aging process. For this reason, the deadlift is an essential exercise for many different sports and lifestyles.
What should be considered while deadlifting?
It is important to use the right techniques when deadlifting, otherwise the risk of injury increases. Here are some points to consider when deadlifting:
- Get the form right: Correct form is important when deadlifting. Your back should be straight, your shoulders back, and your chest up.
- Push the hips back: You can activate your leg muscles and hips by pushing your hips back while deadlifting.
- Pull the bar close to you: It’s important to pull the bar as close as possible when deadlifting. This allows you to generate more force and maintain form.
- Don’t feel like you’re locking the knees: Don’t feel like you’re locking your knees completely while deadlifting. This can increase stress on your knees and increase the risk of injury.
- Breathing: It is important to use the correct breathing technique while deadlifting. Inhale as you raise the bar and exhale as you lower it. Do not hold your breath, this can increase blood pressure and harm your health.
- Increase the weight gradually: Gradually increase the weight while deadlifting. Avoid quickly gaining weight to reduce the risk of injury.
- Have a good rest: Rest well and warm up your muscles before deadlifting. Also, avoid doing any other exercise before deadlifting.
How many kilos should I start with in deadlift?
Beginners to do deadlifts should gradually increase the weight by choosing the right weight. This reduces the risk of injury and helps maintain form. The starting weight may vary depending on the age, gender, weight, height and fitness level of the person. However, a suitable starting weight for a person who is generally new to deadlifting is about 50-60 percent of their body weight.
For a person weighing 70 kilograms, the starting weight may be in the range of about 35-42 kilograms. Starting with this weight, the person can gradually increase the weight while maintaining the form. Also, working under the supervision or mentorship of a trainer can be beneficial for learning the techniques properly.