Dead lifting – often avoided and a few understand this exercise, but this exercise is proven to increase the overall strength of the body, and getting muscle mass.
This movement “requires” to literally raise the dead weight of the floor. It has been proven that this exercise works better for the back than the exercises and machines intended for that muscle group.
The problem for many practitioners is that they do not practice this exercise at all. Training programs which don’t contain this exercise and contain squats make an imbalance between the front and back of the foot and between the lower back and abdominal part (stomach).
If you do not know how to perform this exercise, or simply do not want to do it, it is time to start doing it and we’ll explain how.
The problem with this exercise is that it’s not simple. Performing the dead lifting improperly can lead to a serious back injury. To properly perform it, first you need to know what this exercise actually is and which muscle groups it affects.
The movement of this exercise affects the following muscle groups:
- The spinal erectors
- The quadriceps
- The buttocks
- The lower back
- The middle and upper traps muscles
- Abdominal and side muscles
- The lats
- The calves
Constantly doing this exercise has numerous benefits.
For example, like other basic exercises (bench, squats) this exercise also allows the body to increase the natural secretion of testosterone. Increasing testosterone contributes to increased strength, increased muscle mass, and recovery which completely leads to a better body composition.
Using TestoFX during this exercise will help the body to secrete more testosterone, and the body will be in an anabolic state from morning until bedtime.
To properly do this exercise, it is important to keep the core muscles tight. Thus, you maintain a stable position of the lower back, you will have your back straight when you perform the exercise, which is extremely important. This will actually improve the stability of the core muscles of the body in order to help you perform basic exercises like squats better.
Increase the weight on the bench with dead lifting
If you’re looking for a way to increase the weight on the bench, dead lifting is your solution. Dead lifting requires to lift the weight from the floor, which actually requires more force. Lifting more weight allows a stronger grip, which will help you lift more on the bench.
Dead lifting improves the quality of life
Dead lifting is an important basic exercise for each type of a workout, which would mean that this exercise can help you be more flexible in performing daily activities and improve the quality of life.
For example, if you suffer from minimal pain in the lower back due to poor posture of the spine, dead lifting can help. The spine (lower back) which is used as a stabilizer will be stronger and more stable over time which will lead to a stronger back.
3 basic variations of dead lifting
- Stiff-legged Deadlift
- Romanian Deadlift
- Sumo Deadlift
With the inclusion of 2 of these 3 exercises in your training program you can achieve a basic muscular look. With all three kinds of dead lifting, the legs and the waist are the driving force and the back is a transmitter. The main muscles used in the Romanian Deadlift and Stiff-legged Deadlift are the same, but are affected in different ways.
How to perform the basic dead lift (Romanian Deadlift)
To perform this movement, stand up straight and spread your feet shoulder-width. The rod should be at arm’s length, and the grip is your choice (caught from below, from top).
The knees are slightly bent and the movement begins by pushing your hips back until the calves remain vertical and the weight remains on the heels. The back should remain straight, never bent. The rod descends down to where it’s possible, but it shouldn’t reach the floor.
Once you reach the bottom position, restore the movement by moving the hips and the torso until you’re standing straight. This is one repetition.
How to perform the Stiff-Legged Deadlift
To perform this exercise properly, the main movement begins like the Romanian Deadlift. But with this movement the knees remain pretty straight and the hips have a minimal. The rod also descends to the lowest point without touching the floor.
Those who have longer arms, i.e. have a greater range of motion, need to embark on a higher base to do the full movement. When the lowest point will be reached again go back to the original position in the same way.
How to perform the Sumo deadlift
The Sumo deadlift is perfect for those who have pain in the lower back. It helps to release the tension on the lower back and affects the quadriceps, the buttocks and the abductors.
First stand in a “sumo” position (legs spread wide, feet turned out and bent at the knees). The rod is caught between your knees and you lift it with your hips and torso simultaneously.
The rod should be kept as close as possible to the body. When you reach the top position, return down in the same way.
If you train the legs, then you have no excuse not to use these movements at least 2 times a week.
Do not forget to prepare your body with a supplement which contains nitrogen oxides as MusclePrime.