LAST UPDATED: April 7th, 2021
There’s a reason why fitness trainers say deadlifting is the perfect exercise.
Not many exercises activate so many muscles.
Besides the gluteus, deadlifting activates the quadriceps, shoulders, core, and back.
This is the best exercise, especially for the back and legs.
How to do this exercise?
Lower the bar, bending at the hip joints and pushing the butt back as much as possible.
Next, lower your upper body until your back is parallel to the ground.
Your back should be straight the whole time.
You need to adjust the weight you lift so that you avoid possible injuries. (1)
Note: If you are a gym rookie, it’s best to do other exercises for a while to get in shape and then to start deadlifting in order to avoid injuries.
When should you deadlift?
Most of the guys at the gym do deadlifts on their back day.
And that is fine.
The deadlift is an effective exercise for lower back muscles.
But the deadlift is a complex exercise that involves the gluteus a lot.
So, I am doing deadlifts on my leg day.
No matter when you deadlift, on your back or leg day, I suggest you do this exercise at the beginning of your workout.
All muscle groups are rested then and you can count on them to do deadlifting right.
Besides, it’s important to lower the risk of injuries.
How many sets and reps?
Well, this is a strength exercise, so I suggest you do more sets and less reps. (2)
You should do 5 sets, ideally.
And do 1-5 reps per set, depending on weights.
You can calculate how much weight you should lift here.
6 Benefits of Deadlifting
1. Burns fat
Deadlifting combined with a proper diet is one of the best ways to burn those extra pounds, especially your fat layers.
2. Boost your testosterone
One of the best testosterone boosting workouts. (3)
More testosterone means more muscles and strength.
3. Increase your strength
Also, the best exercise to increase your strength. (4)
Furthermore, deadlifting builds different muscles important for the body posture.
4. A complex exercise
This is one of the most important benefits of deadlifting.
It engages more muscles than any other exercise, including squats.
All muscle groups are active when you deadlift.
5. Build your arms
One of the best exercises that will build your forearms. (5)
6. Boost HGH
Deadlifts boost the growth hormone, essential for muscle growth, especially lean muscles.
Deadlift mistakes to avoid
Although it’s one of the most popular exercises, a lot of guys make mistakes when they do it.
Those mistakes can cost you an injury and you won’t be able to continue exercising.
Plus, if you don’t do it right, you won’t get the results you want.
You pull more than you push
The point of this exercise is to lift as much weight as possible with your hands, but many of you make the mistake of focusing only on pulling the weight, and not using your legs to push.
Use your thigh muscles and try to push yourself off the ground.
This will make it easier for you to lift the weights, and at the same time, you will be able to lift heavier weights.
Lifting the weight too high
Many people think that they will increase the efficiency of the exercise by lifting the weight over the hips.
However, that’s not good at all, because that’s excess stress on the lower part of the back and your back can get injured and damaged.
The bar is too far from you
The barbell should be positioned so that your feet are below the barbell. If the bar is in front of your feet, then it means that it is too far away and that you will try hard to lift it.
This will also stretch your spine incorrectly.
Benefits of Deadlifting – Bottom Line:
Deadlifting is probably one of the best exercises for overall building your legs and lower back.
Deadlifting is excellent if your purpose is building muscles and improving your strength.
This is a very demanding exercise that activates practically all your muscles
If you are a gym rookie, then it’s best to do other exercises for a while to get in shape and then to start deadlifting to avoid injuries.
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My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.