Talk to a group of weightlifters about their favorite exercise, and there’s one you’ll likely hear mentioned frequently: the dead lift. This simple move isn’t overly complicated—and though it’s traditionally done with a barbell, you could easily adapt it to use some other form of weight. But for all its simplicity, it isn’t easy. It requires strength and helps build more strength, targeting many muscles throughout your body.
The deadlift is what’s known as a compound exercise, a move that uses more than one major muscle group to perform. This makes it a great option for developing overall body strength, sculpting an aesthetic physique, and maintaining your mobility as you age. Deadlifts can also improve overall athleticism by giving you more power behind jumping and running.
Deadlifts primarily target what are known as your hip extensors, the muscle group comprising your glutes and your hamstrings. In fact, although you might think of squats as the chief exercise for your glutes, deadlifts provide them with a greater challenge—and thus a greater opportunity for growth.
In addition to your glutes, deadlifts require secondary support from your quads and your calves. Your lower back, core, and shoulders will stabilize you as you draw the weight up off the ground. In this way, you end up using and maximizing strength throughout your entire body. Building this kind of muscle will even benefit your weight management efforts, as muscle mass boosts your metabolism and burns more calories.
Another bonus? Deadlifts pose less risk for injury than you might expect. Be sure to work with weight you’re safely able to handle while maintaining proper posture and technique throughout the move. Performing deadlifts will help build up your back strength so you’re much less likely to experience back pain on a daily basis.
Getting It Right
What does a proper deadlift look like? Here’s how to perform the exercise correctly, according to the National Academy of Sports Medicine:
- Stand with your feet shoulder width apart and toes pointed forward. The barbell should be lying in front of you, perpendicular to your feet
- Bend your knees slightly and hinge yourself at the hips so you can reach down to grab the barbell, palms down, hands planted about shoulder width apart
- Keep your back straight as you lift the barbell, maintaining the angle of your head and torso until you’ve brought the barbell to the height of your knees. Straighten your legs to stand up straight. Hold this position steady.
- Return the barbell to the ground by moving your body the same way—hinge your hips and bend your knees to lower the weight slowly and steadily.
- Repeat as many times as you can until fatigued while still maintaining proper form. Avoiding rounding your spine or shoulders, keep your head straight, and do not bend your knees too far.
- Although a deadlift is traditionally performed with a barbell, you can substitute a dumbbell or kettlebell in each hand, or you can use a sandbag with handles.
