What is Deadlift, How Is It Done, What Are Its Benefits?

You signed up for a gym and you’re trying to build a great upper body by lifting weights like crazy, but what about the legs? Unfortunately, many people, especially those who are new to weight lifting, do not work their legs enough or are not very enthusiastic about it. To make things a little fun, you can do the deadlift. To be more specific, you should actually deadlift.

Deadlift is a miraculous move. Not only does your legs and hips work and get stronger at full performance, they also work almost your entire body. Of course, don’t lift hundreds of pounds as you see in Instagram videos, but start as soon as possible and include this movement in your training program. Let’s see what is deadlift, how it is done and what are its benefits in all details.

For those who don’t know, let me explain; What is the deadlift move?

The deadlift, which is considered one of the most effective combined exercise movements, It is both a strengthening and muscle-building movement. It can also be done with dumbbells, but generally one piece long bar, barbell is preferred. The deadlift movement works almost your whole body, especially the leg and hip muscles.

What muscles does deadlift work?

• quadriceps
• hip muscles
• posterior hamstrings
• back muscles
• core muscles
• calves
• forearm muscles

Here are some of your working muscles when doing a basic deadlift. Even if not at first As you enrich the movement in the future, the number of your working muscles and the intensity of work will increase.

So what are the benefits of the deadlift movement?

• You gain muscle.
• Your testosterone increases.
• It is good for your bone health.
• It speeds up your metabolism.
• It makes your daily life easier.

You gain muscle:

Deadlift is one of the most important movements that increase the size of your muscles. To prevent muscle loss in aging, withdrawal from sports and similar situations and even the deadlift is recommended for reversing. In case of gradual overload, that is, by increasing the weight, sets and reps, you can achieve amazing results.

Your testosterone increases:

There are countless methods you can use to increase testosterone production in your body, but none of them are as effective as working your muscles. Deadlift works your leg muscles, the largest muscle group in your body. It will also increase testosterone production. Already, regular strength training directly supports the release of growth hormone and testosterone.

It is good for your bone health:

Deadlift has a positive effect not only on your muscles, but also on your bones. Because deadlift is a type of resistance training and has an improving effect on both bone mineral density and bone width. It has the feature of preventing mineral depletion especially during the aging period.

Speeds up your metabolism:

We all know that calories are burned during training, but many people forget that we also burn calories while resting. The most effective way to burn calories while resting, To increase the amount of muscle in the body. Since deadlift works the legs, the largest muscle group in our body, you will continue to burn calories for hours after a solid workout.

Makes your daily life easier:

Think about how many things you lift in a typical day? In fact, while lifting them, we do movements similar to the deadlift exercise. This is perhaps the greatest benefit of the deadlift movement. Because when you do this exercise regularly, the lifting movements you do in your daily life will be like child’s play and you will experience great convenience.

How to deadlift in 7 simple steps?

• Step #1: Stand in front of the bar with your legs shoulder-width apart.
• Step #2: Bend over the bar with your hips positioned as if you’re pushing something and your heels on the ground.
• Step #3: Grasp the bar as firmly as possible.
• Step #4: Keep your stomach tight and your shoulders in line with the bar.
• Step #5: Lift the weight with strength from your legs.
• Step #6: Don’t bend your shoulders back, but pull them back so the bar is at thigh level.
• Step #7: Release the weight by doing the movement in reverse.

That’s how simple it is to do the deadlift. Counting to yourself after lifting the weight Calculate how much you need to hold. You can also adjust the number of repetitions according to your own training intensity. Make sure you warm up well before the move and please don’t injure yourself trying to do sports.

When you want to do sports, don’t be out of your health; Here are some things to consider when deadlifting:

• Make sure you position your feet correctly.
• Adjust your back angle correctly.
• Be careful where you look.
• Keeping the bar right is extremely important.
• Proper breathing is the key.
• You can use supporting hardware.

Make sure you position your feet correctly:

Position yourself in the middle of the bar. Let your legs be shoulder-width apart, no more. Feet should face straight ahead. When lifting the weight, make sure your heels are on the ground. If you do not comply with these, you can lift the weight, but it is easy to get injured.

Get your back angle right:

Since deadlift is an exercise that works the back as well as the legs, the right angle is extremely important. When you lift the weight, you should pull your back back and get a nearly straight angle. However, it is not right to push the shoulders back too much. Your back doesn’t necessarily have to be straight, but a hunched stance will cause you to put the weight in the wrong spot.

Be careful where you look:

While deadlifting, many people tend to look at the weight, but this stance as it will not position your neck muscles correctly may cause you damage. Of course, look at it as you lift the weight, but once you do, lift your head and position your neck to face forward. If you think that your concentration is impaired when you look around, squint your eyes a little, but do not close them completely.

Keeping the bar right is extremely important:

You can hold the bar with your hand upside down or straight, but a straight grip is recommended at first. Hold the bar a few inches above your legs. Make sure your palms are touching the bar. You should do the grip from the top, not the bottom. Otherwise, you get the power from the upper arm and the movement works the wrong muscle.

Proper breathing is the key:

There are two different views on breathing. If you lift heavy weights with few reps take a few breaths before lifting and hold your breath. However, if you are lifting low weights with a lot of reps, inhale before lifting and exhale as you lift. It is recommended to exhale at first.

You can use supporting hardware:

Let’s face it, the deadlift is an exercise that can hurt many joint areas, especially with high weights. For this reason, the use of waist belts and knee pads is recommended. However, such supporting equipment is not necessary for the first time. Just make sure you don’t put a strain on your back and knees when lifting the weight.

Exercise that works the whole body, especially the leg and hip muscles What is deadlift, how to do it, what are the benefits We answered frequently asked questions such as: What we describe is for informational purposes only. Before doing deadlift, you should consult a specialist physician and also a specialist sports trainer.