Whether you’re getting back into the gym after a hiatus, looking for an effective weight training program to support overall fitness, strength, weight loss, or aesthetic goals, the deadlift is one the most important compound movements to learn. Often referred to as the “king of all exercises”, it’s also one of the most complex movements performed in the gym, with many variations and styles, and it can take time to master. In this article we’ll cover the basics of the deadlift and why it’s such an essential exercise to add to your workout regimen!
Deadlift 101
First off, what is the deadlift? The deadlift is a compound, multi-joint movement that typically requires moving a dead weight (without any momentum) off the floor. It recruits a significant number of muscles, from every muscle group, including those of the posterior chain (which includes the back, core, erectors, glutes, hamstrings) and secondary muscles throughout the body (hands - for grip strength, arms, shoulders, upper/mid back, abdominals, obliques, quads, adductors, calves), requiring total body strength and athleticism. There are many variations of the deadlift, but it is often executed with an Olympic barbell, standard barbell, powerlifting barbell, hex bar (or trap bar), log bar, or in its single-leg variations, with cable machines or free weights such as kettlebells and dumbbells.
It’s functional AF - and a total body workout
The deadlift is considered an indispensable lift for many reasons. For one, it’s a functional movement, much like a squat, lunge, twist, push, or pull, and a commonplace movement in everyday life. Deadlifting well means you’re able to effectively recruit muscles for lifting anything, anytime, any place - whether you’re picking up your groceries, your child, or a heavy piece of furniture. When you practice deadlifting, you’re improving efficiency in the neural connections that integrate movement with many muscles in the body, allowing you to produce optimal force.
Torch body fat, all day long
Being a resistance exercise that has a very high energy expenditure, the deadlift burns many calories, both during and after the workout, due to elevated EPOC (excess post-exercise oxygen consumption), as the body repairs itself while restoring oxygen levels, releasing lactic acid, and creating new energy stores. This sustained, increased metabolic rate can support fat loss alongside a well-sustained nutrional plan and caloric deficit, making the deadlift a go-to exercise when programming for weight loss.
Protect against back injury & low back pain
If you’re concerned about having a weak back, low back pain, or back injuries in general, it’s worth noting that the deadlift can help mitigate risk for injury by virtue of its spine-stabilization requirements and both core and glute strengthening components - which also matter because a strong core and gluteal musculature help protect the spine. A back that is trained with the deadlift can withstand incremental spinal compression and shear forces, contrary to the myth that the deadlift is “bad for the back”, which Tony Gentilcore addresses in depth in his blog. In addition, the deadlift teaches proper biomechanics in the hip hinge, correcting any abnormalities in the lumbar spine (both in static posture and during movement) such as an anterior pelvic tilt.
It increases bone density too
Due to its high demands on the central nervous system, muscles, and structural load on the core and spine, as well as multiple joints in the body, the deadlift boosts production of anabolic hormones, testosterone & human growth hormone (HGH), for muscle gain and increased bone density - don’t worry ladies, the deadlift will not turn you into ‘Hulk’, and neither will it suddenly make you blocky (you might appreciate the side benefits of high energy and libido!) Maintained muscle mass and bone density benefits everyone, man or woman, at any age. And it’s never too late to start. The protective advantage of deadlifting is also particularly useful for those with aging concerns, as bone mineral content typically declines after 50 years of age, as bone breakdown outpaces bone formation processes in the body (this affects both sexes but women are at higher risk for low bone density due to smaller, less dense bone structure and the drop in estrogen levels during menopause).
Improve your posture
The deadlift also teaches good posture by pulling in the abdominals, lifting at the chest, and pulling back the shoulder blades. As part of a training program that also addresses mobility, Eric Cressey states that the deadlift is the single most powerful tool for improving overall posture. In addition, the case has been made that not addressing bad posture can actually create a scenario for low back pain. Not only does good posture protect you from dealing with back pain, it has been shown to positively affect mood, enabling emotions of positivity and confidence, and supporting affirmative self-perception, according to Daryl Bem’s research. The mind-body connection has been studied with regard to pain tolerance as well; in one study, participants who held dominant, upright poses exhibited higher pain thresholds (Bohns & Wiltermuth, 2012).
An integral core workout
We’ve learned that crunches are not the most effective core exercise and can actually be bad for your back, particularly if you’ve got tight hip flexors, which frankly, many of us have from sitting too much. Deadlifts require that your abs and erectors (core muscles just lateral to the spine) stabilize throughout the entire movement, working them synergistically and isometrically. They also require diaphragmatic breathing (breathing into your diaphragm, as opposed to chest-breathing), increasing intra-abdominal pressure and tension in the transverse abdominis muscles, which enable tremendous power transferance throughout the trunk of the body (to learn how to do this, have a look here).
The list goes on…
In addition to these amazing benefits, deadlifting builds muscle tone on the back, glutes, and legs, which can have an aesthetic appeal for both men and women. Getting that bubble butt? The Romanian deadlift, sumo deadlift, and deficit deadlift need to be a part of your glute-focused programming. Deadlifting also strengthens the pelvic floor, as Bret Contreras explains, which is beneficial for pregnant women, as they can benefit from faster labor and a decreased likelihood of soft tissue injuries. It also improves regularity of bowel movements thanks to intra-abdominal pressure improving peristalic contractions (wave-like muscle contractions that move food along the colon). Deadlifting has also been shown to improve athletic capabilities in every other lift! Finally, deadlifting can assist in having deep, restful sleep.
How can I take advantage of all the deadlift has to offer?
By practicing it, of course. So get to it! If you’re not sure where to begin, hit us up here at Custom Fit SF and we’ll set you up with a personal trainer, so you can start with a deadlift variation suited for your level, and you’ll have a second set of eyes checking your form as you practice the “king of all lifts”! 👊
About Custom Fit SF
Custom Fit SF is San Francisco’s premier personal training facility, with two studios totaling approximately 4,000 square feet. We’re located at 1844 Market Street. We have complimentary towels, a shower, lockers, air conditioning, great music, easy Muni access, street parking, and an incredible amount of natural light. We are never crowded and always clean. We have an arsenal of specialized equipment ready for your personalized program. Come check us out! Fill out the intake form here.
Written by: Christina Lim