Deadlift: benefits, variations, how to do it –

The deadlift, or deadlift, is one of the most basic and complete exercises not only for the lower limbs (including to harden and increase the butt), but for different regions of the body — core, dorsal and trapezius muscles also benefit from it, you knew?

That is why it is widely used to increase performance, hypertrophy and reduce body fat in various sports, including CrossFit and bodybuilding.

WHAT IS EARTH LIFT

Also called deadliftthe deadlift is a movement that involves using the posterior chain to lift something from the floor to thigh height, with the hips back, core tight and spine straight.

Typically, people associate this exercise with using a barbell, dumbbells, or kettlebells. However, it really can be used in everyday life to pick up anything that is on the ground or in a lower place.

WHAT EARTH SURVEY IS USED FOR

Who explains each of the benefits is the personal trainer Waldyr Maciel, technical manager of the academy Les Cinq Gym:

1

STRENGTH INCREASE

“The deadlift is a very popular exercise for muscle strength gains, including being one of the powerlifting exercises (weight lifting)”, says the expert.

Still, because it’s a basic movement, it works several muscle groups, which maximizes our ability to generate strength. “And it causes an increase in anabolic hormones, that is, those that optimize muscle mass gain.”

two

HYPERTROPHY

As I said before, the deadlift is essential in the training of those who want to gain more butt. “It is very common to use deadlifts in the off-season phase, that is, in the phase in which the focus is on extreme muscle mass gain — and the diet is characterized by high energy intake.”

3

POSTURE IMPROVEMENT

“It works the lumbar and dorsal muscles a lot, which allows postural gains. However, it is necessary that the execution be done correctly, so that, instead of postural gains, there is no inappropriate muscle or joint overload with the movement”, warns Waldyr Maciel.

4

MORE STRENGTH

“As the exercise allows lifting large loads from the ground, the footprint (isometric force exerted on the wrists) is large. Therefore, it is common to say that the deadlift improves grip strength.”

HOW TO DO EARTH SURVEY

Stand with the midfoot under the bar Bend over and grab the bar with a shoulder-width grip Bend your knees until your shins touch the bar Lift your chest and straighten your lower back Take a deep breath, hold and lift with the weight

Hold the weight for one second at the top. Then return the weight to the floor by moving your hips back as you bend your legs. Rest a second on the bottom and repeat.

The lower back must remain neutral to avoid injury. Bending over during heavy deadlifts is dangerous for your spine. It puts uneven pressure on the spinal discs, which can harm them. Always deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.

EARTH SURVEYING VARIATIONS

Want a change? The staff lists some options:

1

JUICE

“This variation has a wider leg position than the traditional deadlift, and while it’s easier and has less range for some lifters, it actually requires more hip joint mobility,” he says.

In that case, good old stretching gives you more flexibility to perform the movement. And precisely because the feet are further apart in sumo (close to the washers), the muscles worked are different — he cites the quadriceps, hip adductors and glutes.

two

HEXAGONAL EARTH

“The hex bar provides more range of motion of the hips than the straight bar. This variation has less risk as the body assumes a squatting position and there is no danger of the barbell hitting the shins.”

Because it is more comfortable to lift weight with this type of equipment, the load supported tends to be greater. Not to mention that it is a good option for those who have a lumbar injury or less flexibility.

3

TERRA BODYBUILDING

Calm down, this is not an exercise just for bodybuilders. In it, the legs are relatively extended – with the knees slightly flexed -, and the bar does not touch the ground.

“In this variation, the lower back is more taxed, so be aware of any pain there.”

4

OLYMPIC LAND

Variation most used by Olympic lifters because it requires more knee flexion. “It’s similar to a squat and targets the quadriceps and gluteal muscles. But it is also performed with the barbell, so there is a greater risk of shaving the legs”, says the professional. If you want to avoid the problem, he recommends caution and the use of ankle socks or pants.

5

EARTH START

Much like the Olympic deadlift, the grip gap is wider. “The arms should be wide but comfortable. Start with a lighter weight than conventional deadlifts since the muscles required are different — pretty much your upper back.”

The exercise requires greater flexibility in the wrists and shoulders and may be more difficult for people with shorter arms.

6

DRUMBLES WITH DUMBS

“If you don’t have a barbell, try using a pair of dumbbells. The muscles worked are the same, as the movement is similar to that performed with the barbell, the only difference is that dumbbells are positioned in front of the legs.”

When you want to strengthen your lower body muscles, the following question often arises: which is better, squats or deadlifts?

The truth is that both are great exercises to work your leg muscles effectively, but to different degrees. Therefore, the ideal movement will depend on what goals you have and your physical conditioning.

To find out which one is best for you, check out everything about each of them below!

COMMON QUESTIONS

What is the difference between deadlift and squat?

The truth is that both are great exercises to work your leg muscles effectively, but to different degrees. Therefore, the ideal movement will depend on what goals you have and your physical conditioning.

Here we explain exactly the difference between each one and which one to choose depending on your case.

Is it normal to feel low back pain in deadlifts?

No.

If you feel any pain during the lift, stop the movement, realign it and make sure your technique is correct.

Lower the weights or just use body weight and see if that helps.

After the lift, if you feel any sharp, shooting, or burning pain, see a doctor for an evaluation.

How many sets to do on the deadlift?

If you want hypertrophy, you’ll need fewer reps than those looking to build resistance.

Increasing muscle size is in a rep range of about 6 to 12 reps for 3 to 6 sets with a rest period of about a minute.