What is a Barbell Deadlift?

A barbell deadlift is basically a weight training exercise whereby one lifts a loaded barbell from the floor to hip level and then lowers it. The muscles involved include, first and foremost, the lower back, glutes, hamstrings, and core, and secondarily, the upper back, traps, and forearms. This is a compound movement that is extremely effective in the development of strength and power.

How to Perform a Barbell Deadlift

Set Up Your Barbell

Place the barbell on the floor and load up with your desired weight. Secure the plates first.
Set your feet at hip-width, toes slightly outward.

Position Yourself Correctly

Approach the barbell so that it is in line with the middle of your feet.

Bend your body at the hips and knees, lowering yourself down enough to take hold of the bar with both hands-a supinated grip in which your palms face you, or a mixed grip in which one palm faces you and the other doesn’t.

Engage Your Core

Before lifting, contract your core muscles to protect your lower back.
Keep your back flat, chest up, and shoulders slightly in front of the barbell.

Lift the Barbell

With heels driving down into the ground, lift the barbell off the ground by extending knees and hips simultaneously.
As the bar passes your knees, draw your shoulders back and thrust your hips forward as you come to stand up straight.
Keep the barbell close to your body throughout the lift.

Lower the Barbell

To lower the barbell, first push your hips back and then bend your knees as you lower the weight back to the ground.

Keep your back flat and the bar in as close to your legs as possible.

Repeat

Move back into position and repeat for desired number of reps.

Benefits of Barbell Deadlifts

Builds Full-Body Strength

Deadlifts are one of the most important exercises in building up general strength because they encompass several big muscle groups. From the largest muscles in your legs and glutes to the core and upper body, all major muscle groups are worked.

Improves Posture

Deadlifts help strengthen the muscles in your back, which are very important for posture and therefore reduce the chances of back pain. Activating your core and upper back naturally cause you to stand up straighter and appear more confident.

Improves Athletic Performance

Whether you are into running, basketball, or any other sport that keeps you active, the deadlift has a high tendency to help improve your athletic performance. The power and explosiveness it builds helps you jump higher, run faster, and do anything better with regard to sports.

Burns Calories

Deadlifts are one form of compound exercise, meaning it burns a high level of calories in a very short period of time. Because deadlifting is working to engage several muscles, your metabolism increases-so does fat burning.

Boosts Hormone Production

Lifting heavy weights, as with the deadlifts, will stimulate the release of growth hormones and testosterone that are very important for growing and recovering your muscles.

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FAQs

Q: How often should I deadlift?
A: Well, that is depending on the goal; for most of us, once or twice a week is great.

Q: Can I substitute the barbell with dumbbells for doing deadlifts?
A: Of course! Deadlifts with dumbbells are quite a good alternative, mainly for beginners or if you deal with very basic equipment.

Q: What to do if my back hurts while deadlifting?
A: If this causes your back pain, then simply stop doing it and reassess the form. You can even consider taking guidance from a professional trainer or a physical therapist to ensure that you’re performing correctly.

Q: Is it okay to use lifting straps?
A: Yes, feel free to use a lifting strap if your grip is at or near failure and becomes a limiting factor, but sparingly so that you’re still building some of your natural grip strength.