If you want to take your strength and muscle mass to a new level, you need to include a deadlift in your exercise routine.
Not only is deadlifting a full body movement that improves the strength and endurance of your entire body, but it also has a multitude of benefits that will give you even more reason to dedicate yourself more to perfecting this exercise. To find out all the benefits of including deadlifts in your training plan, keep reading.
1. You will have more strength
A 2018 paper published in MY Yoga & Physical Therapy explored the benefits of performing squats, deadlifts and bench presses on strength and overall health. It was concluded that the physiological response to deadlift is whole-body strength, power, and athletic performance.
Compared to other exercises that load as much muscle as deadlifts, deadlifts allow you to lift heavy weights. You will become stronger in the hip joint position, but also make neurological power adjustments that are transmitted to other complex movements such as bench press and squats with weights.
2. You will work on your whole body
Premda mnogi ljudi znaju da mrtvo dizanje cilja vaš donji dio tijela, ono također obuhvaća i gornji dio tijela. Mrtvo dizanje zahvaća donji dio leđa i gornji dio leđa jer ti mišići podupiru torzo dok povlačite težinu s poda. Vaši bicepsi također će biti napeti jer podržavaju vaše ruke tijekom povlačenja, a ramena će naporno raditi kako bi vam ruke ostale na mjestu.
3. You will build strong muscles
Mrtvo dizanje stavlja veliki naglasak na donji dio tijela, uključujući gluteuse, lože i tetive koljena, što rezultira jakim i izgrađenim nogama. Dodavanje mrtvog dizanja vašem planu treninga podići će snagu vaših nogu na drugu razinu. Jedna studija je pokazala da su ispitanici koji su radili mrtvo dizanje dvaput tjedno tijekom 10 tjedana povećali svoj kapacitete zakretnog momenta u ekstenzorima i fleksorima koljena (poznati kao kvadricepsi i tetive koljena), povećavajući snagu vertikalnog skoka.
4. You will lower the risk of back injury
Having a strong lower back is important, especially as we age. Many people experience lower back pain due to weak core muscles, being overweight, and sitting at a computer all day. If a deadlift becomes part of your routine, it will help relieve lower back pain and prevent the development of injuries in the future. Just make sure to keep your lower back straight while performing the entire movement. Lower back crouching is a common cause of deadlift injuries so pay attention to your back position.
Deadlifting is a very functional movement, which means that it helps with many daily tasks. This will reduce the chances of getting injured whenever you carry groceries, change tires, carry furniture, etc. Also, as you exercise your whole body, strengthen your muscles and prevent muscle imbalance as you make sure to include both your upper and lower body.
5. You will burn more calories
Deadlifts involve a lot of muscle in your body, which burns more calories during your workout. The more calories you burn, the more fat you lose. Moreover, deadlifts help build muscle, increasing your basal metabolism (BMR) – the number of calories you burn at rest.
6. You will have better posture
Deadlifts improve your posture by keeping your shoulders, spine and hips level. Since deadlifts require proper form, you will need to keep your shoulders pressed back, your spine straight, and your hips moving. Combined, these factors result in better posture.
With all the benefits of deadlifts, it is important to note that this exercise is extremely important to be performed properly. If not performed properly, it can lead to lower body and back injuries. So pay extra attention to proper form in this exercise and enjoy all the benefits it brings you!
Your Gyms4you team
- Vecchio LD, Daewoud H, Green S. The health and performance benefits of the squat, deadlift, and bench press. MOJ Yoga Physical Ther. 2018;3(2):40‒47. DOI: 10.15406/mojypt.2018.03.00042
- Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; Munayer, Ibrahim K.; Mota, Jacob A.; Carrillo, Elias C.; Olinghouse, Kendra D. Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices, Journal of Strength and Conditioning Research: January 2015 – Volume 29 – Issue 1 – p 1-10 doi: 10.1519/JSC.0000000000000691