Performing deadlifts is a great exercise routine that you can incorporate into your workout. It involves utilizing dead weight to engage numerous muscle groups in your body. If you are a beginner looking to try it out, then read this extensive guide for beginners. This article discusses deadlifts, the muscles involved in the craft, as well as the different variations and how to accomplish them.
Before diving in, there are two main things to remember. The first is to always wear the proper exercise gear to keep you protected. It is dangerous to lift heavy bars and weights without exercise gloves or the moisture-wicking outfits. The second reminder is to take it slowly and surely. Consult a professional trainer to assess your beginning weight, and then slowly work your way up. There are numerous drastic and irreversible effects on tackling weights that are well beyond your capabilities.
What Is A Deadlift?
As the name implies, this exercise routine involves carrying dead weight. Deadweight means any weight that does not have any momentum. In the gym context, this refers to heavyweights that are placed on the ground that you need to carry upwards and set down again. That counts as one repetition.
Deadlifts are one of the most basic moves in the world of weightlifting and weight training exercises. It is such a beneficial exercise. You can divide the move into two main moves. Concentric refers to lifting the dead weight from the ground. Eccentric involves lowering the bar with the weights to the ground.
What Muscles Do You Use During Deadlifts?
One of the reasons why deadlifting is such a favorite among fitness enthusiasts is because it can be used as a full-body workout. At first glance, it may seem like a glutes and legs workout. The truth is it actually involves so many more different muscle areas. It targets different muscle groups all over your body so it is a very engaging routine that you can try out.
The muscles involved in a deadlift depend on the type of deadlift variation you will perform. Normal barbell deadlifts involve the gluteus maximus, quadriceps femories, erector spinae, and the hamstrings. Other muscles involved may include the adductor magnus, soleus, and more.
How Do You Do A Proper Deadlift?
It is very important to maintain the proper form while performing a deadlift. A lack of knowledge in its proper execution can lead to severe and possibly irreversible injuries to the muscle groups involved.
Your execution depends on the type of deadlift variation you wish to perform. These variations were formed to increase the intensity or to target more specific muscle groups in the body.
This is characterized by the grounded-bar having modified start and end positions. You lift the bar with weights while keeping your legs as straight as possible, hence the name. You should also make an effort to keep the back straight and minimize any rounding possible.
Start by assuming a standing position where the bar should be lowered to about the height of your knee. This position maximally stretches your hamstrings without making your back curve or become rounder. Follow the natural bend of your legs. Stand upright and then do the repetitions. This is a unique deadlift because it starts from an upright position and then lowers halfway instead of a full stop. It poses a more specific challenge for your glutes.
This deadlift is just a variant of Romanian deadlifts. The only difference is that there are an added hip thrust and glute squeeze per repetition. This challenges your muscles even more so that you can tone them better.
This is another variant of the Romanian deadlift. This requires you to keep your legs straight but not necessarily locked at the knees. The absence of locking allows you to seamlessly do repetitions. Your back is also more rounded than usual, especially if your repetition calls for reaching the floor.
This is a deadlift variation in which the feet width is wider than the shoulder width. The bar must be gripped inside the legs. Lift accordingly, following the correct form. This unique position challenges one’s hamstrings, hips, quads, glutes, and traps. This also eliminates the impact on the spinal erectors and the posterior chain so as to limit body pains after routines.
Sumo deadlifting is heavily recommended for lifters with back issues. Another reason why it is such a crowd favorite is because of the shorter distance between the floors to the lockout.