December 09, 2020
Master the Deadlift with the 5 Movements
As one of the three must-do exercises for strength training, Deadlift is the common exercise that we have seen in gyms. It seems a little daunting and intimidating for most of the beginners but it is actually the fundamental of any weight or strength exercise program.
Benefits of Deadlifts
The deadlift benefits all other types of fitness training. Someone would think of it as a core exercise while someone would say it is more of a back exercise. From my perspective, it is an exercise for everything because it trains almost all major muscle groups of the full body including core muscle, lower-body muscles, hamstring, biceps, triceps, quads, grip power, etc.
Besides, the deadlift helps us maintain good performance in daily living. The deadlift engages all the major muscles. As you build up your muscles and strength through repetitions, the range of motion of your joints has also been improved. In this way after a period time of training, your body may become more functional in everyday activities including picking up an object from the ground, doing housework, or any other basic daily task at home or work.
On the other hand, deadlift lowers the possibility of muscle and joint injuries. As mentioned above, the deadlift not only tones up your muscles but also boosts the mobility of your joints. And your body has been handling more weights than your body weight so that you are stronger and more prepared for daily tasks.
Deadlift with More Variations
1. Conventional Deadlift
If you are new to deadlifting, then you better start with the most common and conventional deadlift, the barbell deadlift, which primarily targets the muscles of the lower back, glutes and forearms. To start, stand tall at hip-width apart with a barbell right in front of you. Bend down and hold the barbell with hands shoulder-width apart and the back kept straight and neutral. Brace your abdomen and glutes, press your feet into the floor, grip and pick up the bar until it passes your knees. Return to the starting position and take a pause.
2. Deadlift with Kettlebell
Unlike conventional deadlifts that are done with a barbell, the kettlebell deadlift is more suitable for the general population because it weights less and someone even does no have the access to a barbell. To start, Stand tall and face the kettlebell with your feet shoulder-width apart, bend over your knees slightly and hold the handle of the kettlebell with stable grip. Press down your feet into the floor and hinge forward your glutes while keeping your back and spine straight throughout the movement. Lift up the kettlebell until it reaches your knees. Make sure the major strength during the whole movement comes from your arms, hamstrings and glutes. Reverse the movement and return to the starting place and repeat.
3. Single-Arm Dumbbell Deadlift
Dumbbell Deadlift with one hand poses more challenges to your muscles of AB, glutes and arms, and it is also great for stability and balance training. To start, stand tall at shoulder-width apart with the dumbbell rested right before you on the floor. Bend over and hold the dumbbell with one of your hands with your knees bent slightly. Push your feet and knees into the floor and press your glutes forward until it reaches your waist. Return and repeat.