Deadlifts are a popular strengthening exercise that targets your quads, glutes, back and hamstrings. Each time you properly bend and lift, you’re giving those muscle groups an opportunity to strengthen and become stronger than ever. Yet, the question remains: how much strain is this exercise putting on you—and how safe is it? Keep reading, and learn how to use proper form and precaution in order to give yourself a ‘safety’ head start—so you can reap all the benefits of this powerful exercise!
The Many Benefits Deadlifts Offer
Whether you’ve seen someone at your gym bend, squat and lift—or this exercise is already ingrained in your weekly workout routine, deadlifts offer your body some amazing benefits. Because it requires you to exert such force and is a high intensity exercise, your heart is forced to work harder than ever—as are your glutes, hamstrings, and quads. Do you want to get a sleek backside worth showing off this summer, or a slimmer frame? Since doing deadlifts target multiple muscle groups at once, you will raise your metabolism, strengthen your core and slim down all at once.
Achieving Perfect Form
Although many people assume the dumbbell position by using a barbell (as those male body builders are seen with) you have several options: barbell, dumbbells, or even kettle bells can be used. Your posture is crucial here, so when getting into position, slow it down. You’re not in a race, and when you ensure that your posture is correct, you’ll minimize your risk of injury.
Bend down by keeping your back straight and your hands gripped tightly underneath the bar or dumbbells. With your arms straight and your feet shoulder width apart, lift the bar so it doesn’t go any higher than your hips. Look ahead of you and maintain slow and controlled movements. Tighten your core as you lower the bar.
The Science Behind the Squat (and Why You Need It for Deadlifting)
Are deadlifts dangerous? If you (or someone you know) gets injured during a deadlift, chances are they weren’t squatting correctly—which is a fundamental ingredient in a successful deadlift. Before bending down and lifting, always make sure that your legs are shoulder width apart, your back is straight and you’re looking ahead. Place your hands out in front of you, palms facing down. Bring your hips back as you inhale from your belly and as you lower yourself down with your butt out, keep your chest and shoulders straight.
Easily minimize the strain and risk of injury of a deadlift by focusing on proper form. In no time at all, this powerful exercise will allow you to have a perfect physique—just in time for shorts season!