The Benefits of Deadlifting
Deadlifting has numerous benefits. It’s a functional exercise that can help improve your posture, increase your overall strength, and even boost your metabolism. It’s also great for building muscle mass, especially in the lower body and back.
How to Perform a Deadlift
- Approach The Bar: Stand facing the barbell, legs about shoulder width apart, with your toes either pointed forward or slightly outwards (whichever is most comfortable). The bar should be positioned directly over the middle of your feet.
- Grip The Bar: Bend at the hips and take a mixed grip on the bar (one hand overhand, the other hand underhand). You should be gripping the bar directly outside your legs, typically at the start of the knurling (the area on the bar with the serrated grip), so that your elbows are just touching the outside of your legs.
- Get Into Position: Bend your knees slightly forward, so that your shins are touching the bar. Bring your hips backwards, so that your thighs are above your knees in a half-squat position, and lift your chest up so that your entire back is tight and flat.
- Brace Your Body: Take a deep breath, flex your abdominal muscles, and tighten your lower back. Your head should be either in line with your spine, or looking slightly forward. You should also try to engage your lats (one good cue for this is to imagine that you are squeezing lemons in your armpits).
- Lift The Weight: Start the movement by pressing hard through your legs – as if you are trying to leg press the floor away from you. As soon as the bar leaves the ground, thrust forward with your hips, while continuing to press through your legs at the same time, keeping your core tensed and firm. The bar should slide up your shins and over your knees, until you are standing straight up looking forward.
- Lower The Weight: Hold this position for 1-2 seconds, before lowering the weight back down to the floor in a controlled movement, making sure not to round your lower back as you do this.
Remember, it’s important to learn the proper form to avoid injury and to get the most out of the exercise. It’s always a good idea to start with a lighter weight and gradually increase as you become more comfortable with the movement.
Lifting twice your bodyweight is an impressive feat, but it’s not necessary for everyone. It depends on your fitness goals, your current strength levels, and your overall health.
- Strength Gains: Lifting heavy weights can lead to significant strength gains. If you’re a powerlifter or a competitive athlete, deadlifting twice your bodyweight could be a good goal to aim for.
- Muscle Growth: Heavy deadlifts can stimulate muscle growth, especially in the lower body and back.
- Mental Toughness: Lifting heavy weights can also build mental toughness and confidence.
- Risk of Injury: Lifting heavy weights, especially twice your bodyweight, increases the risk of injury if not done correctly. Proper form is crucial.
- Not Suitable for Everyone: Not everyone needs to lift this heavy. For general fitness and health, lifting lighter weights with more repetitions can be just as effective.
In conclusion, whether deadlifting twice your bodyweight is good depends on your individual circumstances. If you’re a competitive athlete or powerlifter, it might be a good goal. However, for most people, focusing on proper form, gradual progression, and consistent training is more important than lifting a specific amount of weight. Always consult with a fitness professional or a doctor before starting any new exercise regimen or setting ambitious weightlifting goals. Stay safe and happy lifting!