Deadlift For Beginners: How Does It Benefit Your Body
By: Mirza Hamza Baig
Tags: Strength Training, Training, Beginners Guide, Deadlifts, Muscle Growth

What exactly is a deadlift?

Deadlifting has the same basic principle as weightlifting: you pick something up and put it down again. This is a shortened and oversimplified definition of exercise that supports muscle growth and strength building.

The deadlift is a controversial exercise. Many so-called *experts* believe it is bad for your back and can cause extreme damage. This misinformation is spread to this day, but this case can only occur if the exercise is not carried out correctly. Otherwise, deadlifts have a very positive effect on your back, legs, and overall health. Also, it is very popular in rehab sports and is often used there.

When done correctly, deadlifts will strengthen every bone in your body and train your back and glutes. It will put you to the test and show you how much you need to optimize your training to be able to lift heavier. For this reason, you should always start with light weights and only increase them when the lifting technique is perfect.

Deadlifts are also beneficial for anyone who exercises regularly. For example, the hamstrings, glutes, and quadriceps are heavily used and trained, which is useful for all sports that require strong footwork. These include football or athletics. These muscles are also indispensable in endurance sports such as swimming or cycling. The deadlift will keep you strong and in shape, which means a significant improvement in strength while also helping to prevent serious injuries. It should also not be forgotten that our body releases growth hormones and testosterone, which has a positive effect on bone density.

Is Deadlifting Dangerous?

Deadlifting exercise itself isn’t dangerous, but it’s also not good for your health if the technique isn’t right. Errors in execution, which then lead to injuries, can easily creep in. As a result, many are almost afraid of the deadlift and don’t even want to try it.

As long as you follow the professional descriptions and tutorials carefully and do not stress your body too much, the chance is very small that you will make gross mistakes and thereby damage your health. If in doubt, however, you should always have a professional take a look at the execution for valuable tips.

Which Muscles Are Used During The deadlift?

Almost every muscle is used. Arms, forearms, and hands hold the barbell firmly and ensure that it remains stable in its position and during the entire lifting process. The shoulders and trapezius muscles hold the weight. The back and torso tense the entire body to protect the spine. The back and gluteal muscles, as well as the legs, act as levers that lift the weight.

Even if it doesn’t seem like it at first glance, the deadlift is a variant of a movement that accompanies us all the time. Regardless of whether you take something from the bottom shelf when shopping or carry heavy packages, the exercise is more present in our lives than you might think. In turn, this means that if you master the deadlift properly, you will be in better shape with these everyday tasks and be better able to use and move your body. The result is fewer injuries, even at an advanced age.

This Is How To Correct Execution Works

First of all, it is imperative to warm up adequately before the deadlift. Then you can get into position. Ideally, your feet should be at hip width and point very slightly outwards.

Without moving the bar or your hips, you lean forward and reach for the bar. Your legs should still be straight at this point. Now you can move your hips down, your shins will touch the bar. The back should be flattened and brought into a neutral spinal position, which should be maintained during the entire lifting process.

Now is the time to start lifting the weights. After you’ve tensed your back and core and pushed your chest forward, you can lift the barbell. It is very important that the weight is on your heels and metatarsus. Now your body should move up at the same speed. So your butt cannot be faster than your chest. The latter should lead while the heels carry the weight.

In the deadlift, the arms are only there to hold on to the bar. They do not bend over or help lift. The bar should stay in contact with your body all the time, don’t let it drift forward. Tighten your glutes as you lift them.

At the end of the movement, you should be in a straight posture. Now it is very important not to over-stretch and lean back. As mentioned earlier, you want your spine to remain in a neutral position when you deadlift. In addition, body tension must not be lost.

To put the weights off properly, the entire body should sink at the same time. The hips and knees are unlocked while the barbell is slowly being put down. Be careful not to let go of tension too soon, or if you are careless, you could injure yourself on this section of the deadlift as well.

Bottom Line:

If you observe this process and listen to the signals from your body, the risk of injury is very low. But you have to do a lot more for building muscles. After a while of training, heavier weights can then be used. So if you are interested or just want to try something new, you should start deadlifting from now on.