How and why do deadlifts?

The deadlift, an emblematic exercise in which almost every muscle is involved, is much more than just lifting weights. Along with the squat and the bench press, it is one of the three disciplines evaluated at powerlifting championships. In weightlifting, the deadlift stands as a pillar, a rite of passage for athletes in search of power and perseverance. Why and how do you include this discipline in your routine?

What are the advantages of the deadlift?

The deadlift is a strength exercise that involves the whole body. It offers a multitude of benefits to those who incorporate it into their training.

The deadlift is first and foremost a polyarticular movement that calls on numerous muscle groups, from the lower limbs to the trunk, via the hips and back. This exercise promotes the harmonious development of power, particularly in the hamstrings, glutes and the entire posterior chain. It also speeds up the metabolism.

Doing deadlifts strengthens all the muscles of the body, particularly in women, and contributes to greater joint stability. This reduces the risk of injury and improves your performance in other workouts. A strong back also means good posture. What’s more, the deadlift helps maintain proper form, which is essential for those who spend long hours sitting, especially in front of a screen.

This highly functional muscle-building exercise mimics the natural movements of everyday life, making tasks easier to accomplish. It prepares your body to meet the physical challenges of everyday life. Contrary to popular belief, this movement, when performed correctly, can help prevent injuries, particularly low-back pain. It requires total control of the deep muscles of the abdomen and pelvis, strengthening areas usually neglected.

How to perform a deadlift?

The deadlift is a key exercise in weightlifting training. It requires perfect technique to be performed safely. Before adding additional weights to the bar, it’s imperative to master the movement. Catch the weight with your feet flat on the floor, hip-width apart. Your knees are slightly bent, your legs engaged and your body inclined forward, with a straight back.

To begin this exercise, position yourself on the platform with your feet parallel and open. Keep your kneecap unlocked and your thighs active. Your shoulders should be aligned over the bar. The grip is pronated, at shin level, with the shoulder blades fixed along the back. Your abdominals must be strong to support your body.

When you’re ready to lift, flex your hips without bending your knees. Push firmly against the floor with your feet, keeping the load close to your legs. As you stand up, bring your hips forward and squeeze your glutes. Keep your arms straight and your back straight throughout. Once upright, hold the position for a moment before slowly lowering the weight to the floor.

This weightlifting movement effectively works the hamstrings and back muscles. The deadlift can be performed with disc bars or a kettlebell. To progress to a higher level, we recommend alternating movements, which also makes training more dynamic and less monotonous. Make sure you adopt the right posture for each phase. You can also try other variations, such as the Romanian deadlift or the sumo deadlift.

To ensure your safety when practicing these exercises, don’t forget to bring along essentials such as stretch bands and knee pads. At WODANDGO, all this equipment is available to enable you to perform your movements correctly.

Good to know: front squats and deadlifts are two complementary movements in weightlifting. While the former focus on the quadriceps by placing the barbell on the front of the shoulders, the deadlift targets more the posterior muscles. Both exercises require good posture, with a straight back to prevent injury. By incorporating front squats into your training, you strengthen the front part of your legs, which can contribute to better muscle balance and overall performance. Take a look at our article dedicated to this movement to find out more.

How to improve your deadlift?

Perfecting your deadlift requires a methodical approach and careful attention to technique. Here are a few tips to optimize this weightlifting exercise.

Use a weight belt like the one we offer to support your lower back, especially when handling heavy loads. Traction straps can also help when grip becomes a limiting factor in your workouts. Likewise, choose shoes with thin soles for greater stability on the platform. As you progress, gradually increase the weight to avoid injury.

Well-structured training will enable you to develop your strength safely and effectively. When warming up, prepare the muscles involved, such as the glutes, lumbar and hamstrings.

The deadlift is a complete exercise that benefits the body when performed correctly. Take the time to learn the technique if you’re a beginner. Whatever your level, don’t forget your safety equipment, which we provide at WODANDGO. They’ll help you maximize your results and minimize the risk of injury.