Deadlifts may not be an exercise you perform regularly (or ever), but adding them to your weekly routine can have some serious benefits. In general, deadlift work out multiple muscle groups at once, making you stronger and more fit in less time.
As a functional exercise, deadlifts help you strengthen muscles you need to perform everyday tasks like bending down to pick up groceries or lifting your kids.
This article explains which muscles deadlifts target, how to perform them safely, and how to incorporate them into your weekly routine.
Table of Contents
What Muscles Does Deadlift Work? As Per the Experts
The Deadlift Is the Most Effective Exercise for Your Back, Abs, Arms, Legs, Chest, Traps, Biceps, Triceps, Quads, Hamstrings, Glutes, Calves, And Core. It also helps build muscle mass and improve posture.
When done correctly, the deadlift builds strength, endurance, and power. But if you’re not sure what muscles the exercise targets, here’s a breakdown of each major muscle group.
What Muscles Do Deadlifts Work?
Deadlifts work the following muscles:
- Hip flexors
- Lower back muscles
- Upper back muscles
According to the expert, deadlifts work muscles throughout the entire body when performed correctly. As your upper body holds the weight while your lower body raises it, the deadlift is a great strength-building exercise to include in almost any workout routine, says the expert.
Performing deadlifts properly is essential, as they can be challenging exercises. In this way, you’ll be able to get the most out of the move without getting injured. If you are not sure whether you are performing them correctly, ask a trainer or exercise professional for assistance.
Experts offer the following tips:
- Keep knees slightly bent: This helps to prevent injury.
- Keep your core engaged and your back flat and straight: Your torso should be almost parallel to the floor.
- Don’t let your back curve over as you lift the bar or weights: Maintain close contact with your body throughout the lift.
- Squeeze your glutes (booty) each time you stand up.
- Don’t just drop the weights at the top of the exercise; focus on controlling the weight throughout the exercise. Keep your muscles engaged as you lower them back down to the ground.
Adding Deadlifts to Your Weekly Workout Routine
An expert recommends starting slowly if you are new to deadlifts. Two of your weekly workouts should also include them, according to experts. To begin, perform three to four sets of eight to twelve repetitions. Once you master the move, you can increase the weight and perform them up to three times a week. Always give your body plenty of time to recover between strength workouts, though.
Note: Deadlift variations work for slightly different muscle groups. It’s important to mix up your workouts often so your muscles stay challenged and you avoid a plateau. Try adding different variations into your strength routine and switching it up often.
The Deadlift Workouts for Beginners
The deadlift is one of the most important exercises for building strength and muscle mass. It’s also one of the hardest lifts to master. In this article, we’ll show you how to perform the deadlift properly so you can build more muscle and improve your performance on the platform.
The Deadlift Workouts for Beginners
The deadlift is an exercise that requires both strength and technique. This article will teach you how to lift correctly to maximize your gains.
Start with a Warmup.
Before performing any type of lifting activity, you should warm up first. A good warmup includes dynamic stretches, light cardio, and mobility work. Dynamic stretching involves moving through a series of different movements while holding each position for at least 30 seconds. Cardio is performed by walking, jogging, running, biking, swimming, etc. Mobility work helps loosen tight muscles and joints.
Set up Proper Form.
To set up proper form when performing the deadlift, start with your feet shoulder-width apart, and your knees slightly bent. Next, bend your hips back as far as possible without rounding them out. Keep your chest up and shoulders down throughout the lift. Finally, keep your head neutral, and your eyes focused straight ahead.
If you’re looking to build muscle and strength, then you need to lift heavy weights. This will help you develop bigger muscles and stronger bones. You should aim to lift at least three times per week.
Stretch After Each Repetition.
To make sure you’re performing the exercise correctly, you should stretch after each repetition. Stretching helps prevent injuries and improves flexibility.
After completing a set of reps, take a few minutes to cool down by doing some light stretching. This will help reduce the chance of injury and keep your muscles warm.
- Rounding Your Back or Shoulders
- Lifting with Your Arms or Back
- Using Too Much Weight
- Partial Lifts
- Bar Too Far from Body
Safety and Precautions
The deadlift is an advanced weightlifting exercise and can be dangerous to perform without any professional guidance if you are just starting. So, it is always recommended to talk to a professional trainer or a healthcare professional to see if it is appropriate for you to start the deadlift workout if you have any injuries or conditions affecting your legs, knees, ankles, hips, back, shoulders, or wrists.
Be sure you receive appropriate guidance or coaching for the correct techniques to use as a beginner. Use light weights to start, and stop if you feel any pain. In pregnancy, it is best to use lighter weights, and you may wish to use the wider sumo stance.
Deadlift work what muscles / Deadlift work muscles / Deadlift works what muscles / Deadlift work which muscles
Deadlifts train multiple muscle groups including the:
Deadlift world record / Deadlift world record by weight
Standard Equipped Deadlift (with deadlift suit and straps) – 501 kg (1,105 lb) by Hafþór Júlíus Björnsson. (World’s Ultimate Strongman Feats of Strength series, 2020) Standard Raw Deadlift (no deadlift suit or straps) – 460.4 kg (1,015 lb) by Benedikt Magnússon.
What does deadlift work out / What does deadlift workout/ What does deadlift work/ Deadlift workout?
The deadlift is a movement in which your hips hinge backward to lower down and pick up a weighted barbell or kettlebell from the floor. Your back is flat throughout the movement. Some benefits of performing deadlifts include strengthening and gaining more definition in your upper and lower back, glutes, and hamstrings.
Are deadlifts worth it?
The deadlift is great at building up back strength (upper and lower) which hopefully can reduce the incidence of back injuries later on in life. The deadlift is a structural exercise which means it effectively loads the spine & hip enabling it to help build bone density and prevent osteoporosis.
How many reps of deadlifts should I do?
Increasing muscle size lies in a rep range of about 6 to 12 reps over 3 to 6 sets with a rest period of about one minute. This is typically the favored choice for those interested in bodybuilding. A moderate rep and set range also helps to prevent injury.
Deadlift workout plan/ Deadlifts Workout Plan
Learn how to perform a proper deadlift exercise with this step-by-step tutorial.
The deadlift is an effective weightlifting exercise that works many muscle groups in the body. It also helps build strength and endurance.
Stand Tall and Reach Back.
To perform a deadlift correctly, stand tall with your feet shoulder-width apart. Bend at the hips and knees, then slowly lower the barbell down until it touches the floor behind you. Keep your back straight throughout the movement.
Bend at the Knee.
Once you’ve lowered the weight as far as possible, push through your heels to extend your legs and lift the barbell off the ground. Hold the position for 2 seconds before returning to the starting position. Repeat the entire set three times.
Squeeze the Glutes.
If you’re looking to build muscle mass, you need to focus on building strength throughout your body. One of the best exercises to do this is the deadlift. This exercise will help you develop strong muscles in your back, shoulders, hips, and hamstrings.
Pull the Barbell Straight up.
To perform a deadlift correctly, pull the barbell straight up until your arms are fully extended. Keep your chest up, and your head down as you lift the weight. You should feel the tension in your lower back and abs.
Lower the Weight.
Once you have mastered the basics of performing a deadlift, you can start adding more weight to the bar. Start by lifting the weight just above your knees. Then slowly raise the bar off the floor. As you do so, keep your body upright and your chest up.
Deadlift workout program
In this deadlift workout for beginners, we’ll show you how to do a proper deadlift exercise.
Deadlifts Workout for Beginners
The deadlift is an important movement that helps build strength in the lower body. It also builds core stability and improves posture. This video will teach you how to perform a proper deadlift exercise correctly.
Start with a good warm-up.
A good warmup should consist of dynamic stretches, mobility exercises, and static stretching. Dynamic stretches involve moving through a range of motion while breathing deeply. Mobility exercises help improve flexibility by loosening up tight muscles. Static stretching involves holding a stretch position for a few seconds before releasing.
Set up properly.
Before performing any lift, make sure you set it up properly. This includes making sure your back is straight, your knees are bent at 90 degrees, and your feet are flat on the floor. Also, make sure you’re standing tall with your shoulders back and chest out.
Lift the barbell off the floor.
Once you’ve got everything set up correctly, slowly lower the weight until it’s just above your knee level. Keep your core tight throughout the movement.
Squat down under the barbell.
Lift the bar off the floor with both hands. Bend your knees slightly and keep them close together. Stand up straight as you lift the barbell back up to your shoulders.
Stand back up.
Once you’ve lifted the weight, stand back up and lower the bar down again. Repeat until you reach failure. If you’re not sure what failure means, check out our article on the definition of failure.
- The deadlift is one of the most effective exercises for building strength, endurance, and muscle mass. It’s also an excellent exercise for improving posture.
- The deadlift works for every major muscle group in your body. It strengthens your back, abs, arms, legs, shoulders, traps, biceps (forearms), triceps (back of upper arm), quads (thighs), hamstrings (lower leg), glutes (buttocks), calves (ankles), and core (abdominal muscles).
- The deadlift also helps build muscle mass, which means more calories burned and more fat burned. This makes the deadlift an effective weight loss workout.
- The deadlift works for every major muscle group in your body. It strengthens your back, shoulders, hips, legs, abs, arms, traps, biceps, and triceps. You’ll even work your quadriceps, calves, and core.
- The deadlift also helps build endurance by strengthening your entire body. This means you’ll be able to lift heavier weights with less effort over time.
Related: What Is Restorative Yoga?