Top 9 benefits of deadlift exercises you should know

Have you ever heard of something called “deadlifts”? They’re a special kind of exercise that can bring lots of good things for your body, especially if you’re a woman.

Deadlifts are like a secret potion for getting stronger and healthier. They make your muscles grow and make you better at things you do every day, like carrying stuff. And guess what? They even help your bones stay strong, like a shield against getting hurt.

woman in motion doing barbell deadlift

Let’s explore all the benefits of deadlifts for you and how they can make you become super strong and full of energy.

What are deadlifts?

Deadlifts are a compound exercise that engages major muscle groups simultaneously, making them a great exercise for improving strength and functional fitness in your lower body.

The compound movement primarily targets the muscles in the lower back, glutes and legs, while also engaging the core, arms and upper back muscles – your entire posterior chain.

Benefits of Deadlifts

Deadlifts offer a range of advantages that can positively impact various aspects of your fitness journey. Here are some key benefits:

Works the entire body

Deadlifts use a large group of muscles. Few other exercises use as much as the deadlift does including traps, lower back muscles, hip flexors, glutes and calves.

Enhances functional strength

You use the deadlift motion in everyday life without thinking about it. You use the movement when bending down to pick up and move objects off the floor, picking up your kids and just picking up a piece of paper off the floor.

Increases strength

Regularly incorporating deadlifts into your workout routine and using progressive overload can continue challenging your muscles and promote continued muscle growth and strength gains, leading to increased physical performance.

Improves posture and balance

Deadlifts can improve posture by strengthening the muscles of the lower back, glutes and legs, which are responsible for maintaining proper posture.

Builds core strength

Deadlifts engage your core muscles, which help stabilize the spine during lifting. You can increase your core strength and core stability which is useful in and out of the gym.

Improved grip strength

Deadlifts require a strong grip to hold onto the weight. By regularly performing deadlifts, you can increase your grip strength as the muscles in your hands and forearms adapt to the increased demand.

Hex bar deadlifts benefits

The benefits of the hex bar and barbell deadlifts are very similar in that they work nearly every muscle in the body. However, there are a few key differences here:

hex bar dealift

Easy to lift with good form

The neutral grip and the design that places the center of gravity in line with your feet instead of in front of your body puts you in a better position to lift with proper form and makes it easier for you to keep a neutral spine.

You can lift heavier weight with a trap bar

The weight is evenly dispersed by the bar with you standing in the middle of it versus with a barbell and the weight that is respectively in front of you. This allows you to lift heavier weights that you may not be able to achieve with a conventional deadlift and Olympic bar.

Less pressure on your lower back

The design of the hex bar changes how the weight is loaded during the lift. The hex bar deadlift will help reduce your risk of injury and alleviate lower back pain that can sometimes occur with a traditional deadlift.

Popular deadlift variations

You will achieve deadlift benefits by using any one of these types of deadlifts to your strength training routines

Sumo deadlift

woman in sumo sdeadlift

Sumo deadlifts allow you to maintain a more upright torso and put more stress on the glutes and quads. You stand with your feet wider the hip width and your ties angled out so your shins are flush against the bar. When holding the bar your hands also are inside your hips.

Hex bar deadlift

The hex bar or trap bar deadlift is another great option that takes stress off of the lower back and puts it onto the legs. In fact, the hex bar deadlift acts as a hybrid between traditional squats and deadlifts, giving you the best of both worlds.

Romanian deadlift

Romanian deadlifts (RDLs) put a greater emphasis on the hamstrings and glutes. RDLs are not the stiff-legged deadlift. You want to maintain a slight bend in your knees and then hinge at the hips while maintaining a flat back.

Keep your back straight and lower the bar just past your knees. Use your legs to pull the bar back up.

Kettlebell sumo deadlift

Kettlebell sumo deadlifts are sumo deadlifts. The movement pattern actually resembles more a trap bar deadlift motion, almost like a squat with the weight in your hands.

You typically will use lighter weight and the movement allows you to maintain more of an upright torso.

Single leg deadlift

The single-leg deadlift is a variation that involves one leg lifting off the ground and extending out behind you. The movement works even more core muscles as well as the standing leg, which helps to improve balance.

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