Saturday, 14 July 2012

The Deadlift - Part of The Big Three

I've finally found time to write the last post in the mini-series, about the The Big Three; the Deadlift.

The Deadlift is a big compound move, just like the Squat and Bench Press, but I rarely see anyone doing this at the gym. Granted, I've just recently joined a gym, but then again, it's difficult to find a good spot to do deadlifts at my gym.

But why should you deadlift ?

Well, if you're into weightlifting or power lifting, it's one of the only exercises where you lift a massive amount of kilos or pounds, primarily using only your bare hands.
Another simple reason is that it's a compound move, and that should be reason enough. Remember, in compound moves, you use many muscles, and through that, you can lift more, you can burn more calories (than doing isolation exercises), and you work more muscles in less time.
The last reason I'll give; You get better technique and is less prone to injuries, when needing to lift heavy boxes, such as when you're moving and need to move furnitures, boxes full of movies or books, or at your work.

So, what muscles are you working when deadlifting ?

There list is semi-long, since it's a compound move
  • M. Erector Spinae (Spinal erectors)
  • Mm. Quadriceps
  • Glutes (most m. gluteus maximus)
  • Hamstring
  • Gastrocnemius
  • Lower back
  • Middle and Upper Trapezius
  • Abdominals and Obliques
  • Lats (mm. lattisimus dorsi)
  • Flexors of the forearm
So doing a deadlift is like combining leg press, back extension, lying leg curl, crunch, and a gripping exercise.. Imagine how much time that'll save you at the gym.

How to perform the deadlift

Well, I could do as I did in the previous to posts and write how to do it, but I've managed to find a video that explains it pretty well.

Well, I hope you learned something, especially about why it's important to deadlift.
If you have any thoughts or questions you'd like to share with me and the other readers, then please leave a comment.