The gym is loaded with people trying new exercises each and every day. I have seen some odd things before. It never ceases to amaze me how everyone tries to create new flashy exercises in order to look cool or stand out.
Fortunately though, most of the exercises that you need have already been created. This holds true especially if you are a beginner. Sticking to basic fundamental exercises will get you better results in much less time than any of these “new” exercises at gyms these days.
One of the best fundamental lifts that you should be doing is the deadlift. There is no other lift that will build strength and muscle better than the deadlift. Not only that but it transfers to your daily activities better than most other exercises.
Photo Credit: http://crossfittopshape.com/crazy-8
If you need to pick something heavy up of the floor, knowing how to properly deadlift will help to stabilize your spine. This will help keep you injury free in the long run.
As I mentioned, it is a great exercise for building muscle mass. If your goal is to get bigger or get that “toned” look that many are seeking, you should be utilizing the deadlift. It works pretty much every muscle on the back side of your body.
When utilizing all this musculature you will burn a ton of calories and secrete hormones like testosterone and growth hormone. These will help melt body fat and build lean muscle mass.
It is also time efficient. If you are pressed for time, and still want to get a great work out, you need to use your time wisely. Choosing exercises that work many muscle groups in a short period of time will get you better results in less time. This is where the deadlift comes into play.
This only scratches the surface of the benefits of this exercise, but I hope it’s enough for you to see how great it is. It doesn’t matter if you are a male or female, the deadlift will give you a huge bang for your buck. Now let’s talk about how to do it correctly.
If you are just starting out, I recommend using a dumbbell or kettlebell as it allows you to groove the technique before you work up to the bar. If you are more advanced, then go head and give the bar a try.
1) Set up.
– If you are using a kettlebell, set your feet about shoulder width apart with the bell between your ankles.
– If you are using a bar there are two main stances I will talk about, conventional and sumo, although there are more variations than this. In the conventional setup, the feet will be about hip width apart with bar almost touching the shin.
– The sumo position requires more frontal plane hip mobility. In the sumo position, the feet will be placed outside of the shoulders with the toes turned out. Again the bar will be placed very close to the shin.
The sumo deadlift shortens the distance you have to pull the bar since you are closer to the ground. This can be advantageous for some, especially taller individuals. I would try both to see which one you can do better.
2) Grab the bar or bell.
– You want to push your hips back and let your chest move towards the ground. This should feel like you are folding over at the waist. As you do this, bend your knees slightly so you can get down to grab the bar or kettlebell.
– The main thing you want to be aware of here is your back. It should remain flat through the entire movement. You also want to keep the chin down so that your neck stays in a neutral position.
Kettlebell Deadlift
Conventional Deadlift
Sumo Deadlift
3) Build tension and stabilize your spine.
– When you grab the bar, you should contract all of your muscles. This will feel like you are tense all over.
– Once you do this, take a big breath in through your nose to fill your abdomen. This will create intra-abdominal pressure, which is what allows you to stabilize your spine and lift heavy weight.
4) Lift the bar or bell off the ground and stand tall.
– So you have created tension and you have your breath. The next thing you want to think about is pushing the floor away from you to lift the weight.
– As the weight comes off the floor, you will push your hips forward to complete the movement. You should feel your butt squeeze as you stand tall.
Kettlebell Mid-Pull
Kettlebell Finish
Conventional Mid-Pull
Conventional Finish
Sumo Mid-Pull
Sumo Finish
5) Lower the weight to the floor.
– In order to put it back down, you will need repeat step 2. The only difference is that you will have the bar in your hands.
– Make sure to do this in a controlled fashion but not slow. Emphasizing a slow descent can lead to injury very quickly, especially as the weight gets heavier.
Here is a video of the sumo deadlift, so you can see it in action!
A little tip I like to give my clients comes from Happy Gilmore: “It’s all in the hips”. When your hips move backwards, that’s what lowers the bar. As they move forward that’s what raises the bar. You want your hips doing the work NOT your low back.
Try performing this movement 2 times per week in your training. Start by working in the 4-6 rep range with weight that is a little light at first. This will allow you to practice the technique more, so you can get better at the lift before you attempt lower reps and heavy weight. As you become proficient, you will need to lift weight that is challenging for you in order to get maximum results.
There you have it! A guide on one of the best exercises you should be performing. I hope that you see all the benefits you could be getting right now by doing this movement. It is a phenomenal exercise, and one I use with a lot of my clients.
When you first do it, it may feel awkward at first. Don’t let that stop you. Keep trying it over and over. I know that you will feel exhilarated once you begin to pick up heavy weight that you may have never imagined yourself doing. It really gives you a rush.
You will notice the benefits as you progress in your training. You will be stronger, feel better, and look better. Give it a try in your next trip to the gym!
If you are looking for a personal trainer in Savannah, contact me to set up a consultation.
And if you found any of this information helpful, or know of someone it could help please share with others!
