Deadlifting gets a bad rap because many people associate this movement with injury. Like anything, if you perform the movement with the proper mechanics, and not beyond your ability level, you should drastically reduce your risk of injury.
Most people tend to get hurt on this movement when lowering the weight. One way to avoid this is to drop each rep from the top of the lift (yes, yes most of you wouldn’t consider that a true rep, but everyone’s goals are different). Just recognize that a lot strength gain does come from lowering the weight, but if the risk of injury is higher than the strength benefit, just play it safe and work up to lowering the weight properly.
Whatever your feelings are on the deadlift (I LOVE them), here are the benefits of performing this movement. Tip: you don’t have to be restricted to only using a barbell. You can very easily substitute a kettlebell or perform dumbbell deadlifts and see the same benefits.
Improves Posture
Since this movement targets and strengthens the lower back, you should see an automatic improvement in posture as this is the area that most people tend to allow to relax. This movement improves the positioning of the spine.
Total Body Engagement
This movement is one of few that actually works every major muscle group. If you’re strapped for time, deadlifts are a great way to get in a whole body exercise routine in a short amount of time.
The Posterior Chain
No other movement targets this area better (glutes, hamstrings, adductor magnus and lumbar erectors). Hint: if you’re performing deadlifts correctly, your hamstrings should be sore the next day, not just your back. This area is especially important for explosive athletes, such as, sprinters or Olympic weightlifters or powerlifters.
Fully Functional Movement
This movement mimics everyday activity of picking things up and putting them down. Moms do this with their kids all day. You drop something on the ground? You have to pick it up. So why not work to strengthen the most commonly used movement in day-to-day life?
Improves Grip Strength
Your forearms have to work double time to keep the weight in your hands as your fingers are literally the only thing around the bar. Plus the deadlift is the first pull from the floor in a clean or snatch, both of which require decent grip strength, especially if you use a hook grip.
by Samantha Coogan, MS, RDN, LD
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