The Deadlift: Pick Up A Forgotten Exercise

What happened to the deadlift? This used to be a staple exercise for all lifters, including bodybuilder types and athletes. Of course, this lift is essential for power lifters and typically they are the few that I see performing the deadlift in the gym. So why is this crucial exercise being excluded from training programs everywhere? There is a major risk factor, but only if you approach the exercise incorrectly. Its benefits when done correctly can result in some of the best strength gains for all exercisers.

The fitness industry is full of hype. Hype for the new, never seen, developed by the most brilliant minds to tone, tighten, and get you the body you’ve always wanted. Heard this before? Every few years a theme comes along and makes people believe this new workout regimen is the best and only way to workout. Almost all of these fads do not include the deadlift and just because we haven’t heard about it in years, doesn’t mean it is an obsolete exercise. In fact it is the best exercise to work the posterior chain muscles. Think of the major muscles on your backside: glutes, hamstrings, back. These will get a great workout along with the quads and stabilizer muscles (abdominal muscles, including the tva, and many more). Your back, especially erector spinae, will see major improvements in strength.

In fact these are commonly weak muscles with many people. Considering how we live or I should say how we sit, deadlifts can be a great exercise to strengthen those underused muscles neglected in our daily life.

This is also a great lift to learn how to pick up objects up off the ground (surpise!). “use your legs, not your back” This statement is halfway true in that people need to use their legs more, however your back must work in conjunction with your legs. Even when most people are conscious of picking up an object up off the ground using their legs, they still do it wrong. Deadlifting will train you to pick up an object correctly.

Deadlift benefits for all exercisers:

The Common Exerciser:

• Strengthen your posterior chain. (hams, glutes, back)
• Learn how to correctly pick up heavier objects
• Strengthen and protect your back
• Trigger a growth hormone release to build muscle and lose fat

The muscle builder/bodybuilder:

• Trigger a growth hormone release to build muscle everywhere!
• Heavy Lifting = Bigger Muscles (done correctly, is very true)
• Hit a load and rep range most bodybuilders do not tap into
• Help break muscle gain plateaus

Athletes:

• Posterior chain development is crucial for performance in almost any sport
• Emphasis on Strength vs. hypertrophy training
• Relatively explosive lifting
• Development of Fast Twitch muscle fibers (type IIb if <5 reps)

Powerlifters:
Do I need to explain why? It’s part of the sport.

The deadlift is a phenomenal exercise for all types. Proper form must be used however, to ensure the correct muscles are used and also to protect your lower back. Lower back issues are the main reason people refuse to do this exercise. With the proper coaching, almost anyone can perform the deadlift and benefit from it. If you are a beginner to the deadlift or have a back issue make sure you hire a qualified trainer or coach before attempting this exercise. Incorrect form can result in injury.

Located on 744 San Antonio Rd. Suite 2, Palo Alto, CA 94303: Breakthrough Personal Training. Expert personal trainer serving the Palo Alto, Los Altos, Mountain View, and Menlo Park area. Weight-loss, Optimal Aesthetic Results, Injury Prevention, Post-Rehabilitation, Nutritional Counseling, Downtown San Jose Bootcamp, and Fitness Services.