I'm going to take a minute to talk misconceptions. Specifically deadlifting, funnily enough it's only something I started doing at the end of last year but its one of the exercises I've seen the most progression & benefit in. I always stayed away from it because:
1. I didn't enjoy leg days
2. I didn't want to be bulky and associated deadlifts with strongmen & powerlifters
3. I didn't have heavy enough weights to fully test myself
So what happened, well I got imbalances between my upper & lower body. Even though I was doing a lot of cardio I wasn't building lower body strength. As I researched and got more into fitness I realised deadlifting isn't just beneficial for the lower body but upper too. Building lower body strength is also important for injury prevention which I was suffering a lot from.
That's why in my latest blog post I'm talking about which deadlifts target what part of your body, as everyone has different goals so will need to select one that best suits their program. It's something we all should be doing, no you won't look like a man if you do it, no you won't be bulky and yes you'll look a hell of a lot better if you do them.
During a deadlift you'll be working your glutes, hamstrings (through hip extension) and quads (through knee extension). Your lats and traps will also be working to stabilise the load. That's why before a big deadlift session I do a few pull ups to activate the lats. It's also good to remember deadlifts are highly taxing on your body and take a long time to recover so should only be done once a week with a heavy weight in a low rep range. It's best to do them with flat or no shoes and you can use a lifting belt and straps if you're lifting heavy. Sidepoint, if you are using straps its good to not use them for one heavy exercise to work your grip strength.
The main types are deadlifts are:
Hex Bar - Easy on lower back as you're more vertical when performing the exercise. I would recommend this to beginners that are looking to build proper form and lower body strength. As it's safer and you're less likely to cause yourself major injury.
Sumo - My favourite and one I include in my program, this is because it's harder on quads due to your back being in a more upright position. Because I include deadlifts on a leg day not a back day I do sumo deadlifts. You place your hands inside your legs and take a wider stance with your legs.
Conventional - Harder on spinal erectors (lower back) as your back is in a more horizontal position so it's a more hip dominant exercise.. You place your hands outside your legs with your feed forwards.
Romanian Deadlift (RDL) - This mainly targets your hamstrings as you'll be working hip extension (hamstrings, glutes). Unlike the deadlifts previously this starts from a rack (elevated) and usually the plates won't touch ground.
Single leg - If you've got any imbalances on your lower legs this is a good one to work. You take a heavy dumbbell and perform the lift.
Stiff Leg - Starts from floor (it's very similar to RDL movement) and the plates touch ground for the full range of motion.
Deficit - This is where it gets technical, so you maybe performing deadlifts but struggling with the lift off, performing at a deficit (increasing the range of motion) will help translate over to your deadlift strength. You create the deficit by standing on a raised platform.
Out of all of these it is personal preference to which you prefer and do. It's also worth to note you need to select one that will best fit your program because if you do multiple deadlifts throughout the week you're not in the most optimal training program. Remember to keep a straight back to avoid any injuries and if you're struggling watch the videos below or get someone to help you.
Hope you all have a good day, subscribe to the blog if you enjoyed.
Thanks
Cameron
Additional Sources:
Jeff Nippard - Build a Bigger Deadlift With Perfect Technique (Conventional Form)
(https://www.youtube.com/watch?v=VL5Ab0T07e4&t=111s)
Jeff Nippard - HOW TO DO ROMANIAN DEADLIFTS (RDLs): Build Beefy Hamstrings With Perfect Technique
(https://www.youtube.com/watch?v=_oyxCn2iSjU)
Jeff Nippard - The Most Effective Way to Deadlift for Muscle and Strength (Sumo Technique Explained)
(https://www.youtube.com/watch?v=XsrD5y8EIKU&t=83s)
Comments