Deadlifts: you either love em or are afraid of em.
Heres what you gotta know about this not-so-deadly exercise.
Truly, the benefits are myriad and, lets be honest here, badass AF.
Deadlifts Make You a Badass.
Maybe youre not terribly impressed by the ability to lift groceries more easily.
(And if you want some inspiration, heres 40-something-year-old Huge Jacked-Man, a.k.a.
Wolverine, rocking this 410-pound deadlift.
Even long-distance runners could benefit from getting better at deadlifts and including strength training in general.
Plus, strong glutes are associated with a lower injury risk among runners.
Moreover, since deadlifts work numerous muscles, theyre a very metabolically costly exercise.
Youre not going to get crushed under weight, for one thing.
It turns out that picking things off the ground is alot moretechnical than what most people would instinctively do.
This flexion at the hip is referred to as the hip hinge.
Whats more, many people confuse this movement pattern with an actual squat.
Squat = maximal hip bend, maximal knee bend.
Most gym-goers would benefit from getting better at deadlifts, but not all.
At that point, they arent worth it!
Which is Better: Sumo or Conventional?
Should you pull conventional or sumo?
Feet stand at shoulder width apart and you just grip it and rip it.
Together, this makes it easier for some people to reach the bar.
Plus, sumo deadlifts tend to be easier on your back due to the nuances of their movement.
These structural variations canheavily influence our movements during weight trainingin general, and makes some movements harder or easier.
For example, if you have shorter arms or a longer torso, you might like sumo deadlifts better.
Its very straightforward and wise advice.
For beginners, it is fine to start deadlifting 1x per week.
After you feel comfortable with the movement, most individuals train it 2x per week.
Additionally, Jon-Erik notes that he prefers to do deadlifts on the days he trains his legs or back.
You should avoid going heavy on deadlifts until youve nailed down your form.
Omar also notes that using a belt too early and oftencan reinforce bad form.
Visualize getting your armpits above the bar and leave a few inches between your shins and the bar.
Your back rounds or arches:There are many reasons.
aligned), and/or having a weak back overall.
Once you work on this, youll be stronger with the neutral spine position.
Drop the weight lower until you could perform deadlifts at a certain weight like a boss.
There is no actual pulling action from the arms themselves.
Lock your arms straight and keep them close to your body through the lift.
Avoid emphasizing your back and instead imagine clenching your butt (to squeeze your glute muscles, duh).
So, keep practicing it, even without any weight.
All in all, the deadlift is a nuanced movement with many moving parts.
Its impossible to paint over the things that could go wrong with a broad brush.
Its the real icy truth of anything in life, especially fitness.
Practice, in the gym and outside of it.
See a box lying around?
Use the hip hinge technique and lift it!
See a dime on the ground?
Hip hinge and pick it up!
The more you practice, the more you might work on good form.
Enjoy, and may the force be with your deadlifts.
Illustration by Fruzsina Kuhari.
Stephanie Lee is a nomadic writer with a Sriracha problem.
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