Benefits of Deadlifting
Muscle Efficiency. The beauty of deadlifting is that it provides maximum muscle stimulation with minimum movement.Releases Growth Hormones and Testosterone. Like the squat, this exercise releases growth hormones and testosterone when done because of its incredible intensity. There is no other exercise better than the deadlift when it comes to releasing these beneficial hormones.
Building the Core. The deadlift directly stimulates all of the major muscle groups responsible for core strength, core stability, and good posture. Core strength and stability is important in all terms because it provides maintenance for your balance, and weight transference which is crucial in everyday life and your fitness life.
Injury Prevention. Building a strong back and hamstrings provides protection against many workout-related injuries.
Real Life Application. There is no doubt that the dead has real life application. It aids in lifting heavy objects off the ground, like furniture, by providing you with strength and a knowledge of proper form on how to do so.
True Measure Of Strength. It can be argued that the deadlift is the absolute true measure of one’s strength as it uses more muscle group than any other exercise and as it is such a simple movement.
Grip Strength. If you deadlift without wraps, your grip strength will increase like no other exercise movement due to the large amount of weight you are lifting off the floor.
How To Do the Deadlift Correctly
In the following video Mark Rippetoe demonstrate proper squat technique:50k-fitness: Deadlift technique - Mark Rippetoe (youtube)
Key Points to Remember!!!
- Look straight ahead
- Keep your back straight.
- Chest up at all times
- Squat down untill your legs are slightly above parallel.
- Feet and shoulder should be the same width apart.
- Arms should be just slightly outside your knees.
- The bar, when going up and down, should be roughly 1-2 inches from your shins.
- Do not shrug at the top.
- Do not bend your arms.
Common Deadlift Mistakes
- Rounding the back – This is the most common mistake. People have a tendency to round their back when starting. Rounding the back is a major mistake and can lead to serious injury. See picture for Explanation.
- Pulling with the arms – The deadlift should not involve your arms pulling at all. The arms merely stay connected to the bar, while the legs and the back do all of the lifting.
- Butt too low when starting – Many people make the mistake of putting their legs and butt in a low squat position. When starting your butt and hips should be higher than your knees.
