Deadlifts: Picking Up Weight & Putting It Down

Deadlifting is a weightlifting exercise that involves lifting a weight off the ground to a standing position. It is one of the most effective exercises for building total body strength and is commonly used in powerlifting, weightlifting, and general fitness programs. If you want to continue picking things up off the ground safely without hurting your back, deadlifts are you you.

The deadlift primarily targets the muscles of the posterior chain, which includes the lower back, glutes, hamstrings, and calves. Additionally, the muscles in the upper back, shoulders, and arms also engage during the movement to stabilize the weight and prevent it from pulling the lifter out of position. It's one of the most effective lifts because ultimately, it utilizes every muscle in the body for stabilization and strength.

Because the deadlift engages so many different muscle groups, it is considered a compound exercise that provides a great bang for your buck in terms of strength and muscle building. It can also improve overall body coordination and balance, as the lifter must maintain proper form and balance throughout the movement. Deadlifting can be performed with a variety of weights and equipment, making it accessible to people of all fitness levels.

To perform a deadlift with a barbell, start by standing with your feet hip-width apart and your toes pointed forward. The barbell should be centered over your feet with your shins touching the bar. Grip the bar with your hands slightly wider than shoulder-width apart, with an overhand grip. Engage your core, drive your hips back, and bend your knees to lower down and grasp the bar.

Once you have a firm grip on the bar, take a deep breath and engage your core muscles. Begin lifting the bar by driving through your heels, squeezing your glutes, and extending your hips, keeping the bar close to your body as you stand up. As you reach a standing position, squeeze your glutes and core and lower the bar back down to the ground with control while letting your hips drop back.

It's important to use proper form and technique when performing deadlifts to avoid injury. This includes keeping your back in a neutral position, engaging your core muscles, and avoiding jerky or sudden movements. Start with lighter weights and gradually increase the weight as you become more comfortable with the movement.

Deadlifting has many benefits beyond building strength, including improving posture, increasing bone density, and boosting overall fitness levels. You don't have to lift heavy to get the effects of deadlifting. It's always a good idea to consult with a certified fitness professional before incorporating deadlifts or any new exercise into your fitness routine to avoid injury, especially if you have pre-existing back or joint injuries.

Deadlifting is one of the key components of my exercise routine to help me prevent further damage to my back and maintain my strength. I can lift heavy objects and move in three dimensions without pain. The key is learning how to deadlift properly. It's one of the most functional movements I've found, which is why it's a part of almost every client's fitness routine.