Deadlifts How clean deadlifts strengthen your whole body
Deadlift – also called deadlift – is a real all-rounder when it comes to addressing as many muscle groups as possible at the same time with just one movement.
The whole-body exercise is extremely effective, as it strengthens and stabilizes the entire body. This not only ensures crisp muscles that look good. Deadlifts also make you really fit for everyday movements, such as lifting heavy objects.
Exactly which muscle groups do I train when doing deadlifts??
Hardly any other movement involves as many muscles as the deadlift, which even studies prove. Especially the big muscles like thighs, gluteus maximus (the big gluteal muscle), back extensors, lower back muscles as well as core, shoulders, neck and arms are challenged. This means you burn quite a few calories doing deadlifts, as other studies show.
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- Training and nutrition plan
- No equipment necessary
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What does the correct execution of deadlifts look like??
There are a few important points to keep in mind to train effectively and avoid injury:
- The Feet are in a firm, hip-width stance. The body weight is on the heels. Important: Wear sturdy shoes with the flattest, firmest soles possible! To lift weights, for example, this model is very suitable.
- The Knee are only minimally bent. Do not bend your knees, this will only increase instability and risk of injury.
- The buttocks is tightened firmly. Then push far back.
- The Upper body make long and tilt forward, pushing hips backwards at the same time.
- The Spine Make your back as long as possible (get into a hollow back) and in no case round your back.
- The Hands Grip the barbell shoulder-width apart and completely enclose the barbell.
- The Trunk are tight all the time. This is important to stabilize the entire body.
- The Shoulder blades Pull together tightly at the spine to build up tension in the upper back. Keep your eyes on the ground.
- With long Arms and straight Back straighten up, tighten your buttocks.
- Hold the barbell close to your buttocks Shins along.
- Another important point: train more often with a partner to have your posture corrected if necessary.
What are the most common mistakes in deadlifting?
Well, always the opposite of the above in each case. A common mistake: many people make a round back when doing deadlifts. This is dangerous, as it can quickly lead to spine and disc injuries.
Other common mistakes: If the knees extend beyond the feet or the distance between the weight and the body is too great, the joints and the back become unstable, which also increases the risk of injury.
How much weight is appropriate for women to deadlift?
You are really fit when you can lift your own body weight for 8 repetitions. But please never try this immediately! You have to work your way up slowly.
It is better to start with 40 percent of your own weight and increase by 10 percent each time you manage 10 repetitions cleanly and with absolutely correct technique with the current weight.
When it is better not to do deadlifts?
If you have lower back problems or a hip condition, you’d better stay away from deadlifts. Pregnant women in particular should also talk to their doctor in advance and clarify whether the exercise does not pose a risk to their own health and that of the baby.
How can I vary my grip when doing deadlifts??
Grip strength is often a limiting factor in the deadlift. Normally you hold the bar in an overhand grip (hands on top of the bar, palms facing you).
If you have the technique right and increase the weights, you can try the so-called cross grip: Position one hand in the overhand grip and the other in the underhand grip (palm facing forward). This way, the bar can’t slip out of your hand so easily.
When to exhale during the deadlift?
When strength training, the general rule is: In the concentric phase you inhale, in the eccentric phase you exhale. For deadlifts, this means you exhale as you raise the bar and inhale as you lower the bar.
The terms "concentric" and "eccentric refers to the way the muscles work. Concentric means overcoming a resistance, eccentric means counteracting a resistance, and . This principle is the same for all strength exercises. Therefore, you can remember it wonderfully for other exercises, such as bench press, squats and pushups.
What are the deadlift variations?
There are many different variations of the classic power deadlift. Trying out the different variations is worthwhile, as you will be focusing on a different muscle group each time. This challenges your musculature and stimulates fat burning. These variations are available:
- Sumo deadlift: You double your feet about twice as far apart as your shoulders are. Turn your toes outward at a 45-degree angle. Grasp the barbell (a kettlebell also works) centrally, with about 30 centimeters between your hands. Now lower the weight to the middle of your shins. This variation primarily works the muscles of the buttocks and thighs.
- Cross lift with extended legs: The movement is the same as for the normal deadlift, but in this variation you keep your legs extended and lower the barbell until your upper body is horizontal to the floor. This exercise primarily works the back muscles.
- Romanian deadlift: In the Romanian deadlift, you bring the barbell down tightly in front of your thigh and bend forward with your upper body straight until the barbell is just below your knees. The knees are a little less bent than in a normal deadlift.
- Single-leg deadlift: Here you shift your weight onto one leg while standing upright, holding the barbell in front of your thighs. While bending forward with a straight upper body, simultaneously lift the other leg backward until the upper body and the leg form a straight line. With this variant, your lower back and your large gluteal muscle are primarily trained. By the way: The best workout for the buttocks we show you here.
What is the alternative to the deadlift?
Deadlift is a complex exercise where small mistakes can easily creep in. Therefore, especially for beginners, it is recommended to strengthen the back muscles with simpler exercises beforehand.
A safe alternative exercise is, for example, bending forward on the back extensor, also called hyperextension. On this machine, you hook your feet under a pulley, lean your hips against the height-adjustable pads and bend over with your back straight.
Another great exercise to learn the cross lift movement is the so called "Hip Hinge". This involves holding a wooden or PVC bar vertically behind your back against your spine and bending forward with your upper body straight. When you feel your back touching the bar from top to bottom, you automatically know you’re doing the exercise correctly. If only your middle back touches the bar, your back is too round.
The deadlift is the most effective move for the entire posterior muscle chain, but requires clean technique and concentration. With a strong training partner who corrects your posture from time to time, nothing can go wrong.