This is the first of what will be a regular monthly article exploring some great exercises that can be used by strength and conditioning coaches and personal trainers. Each month we will look in depth at the chosen exercise and why it is beneficial.
This is our choice at DO Training for the May exercise of the month.
The exercise that we today know as the deadlift refers to the lifting of dead (without inertia) weight, such as weights lying on the ground. The deadlift is believed to be the oldest exercise there is, and in ancient times the deadlift was performed as a test of strength. To carry out this test of strength, men lifted the largest rock they could find from the floor to waist height, exactly how a deadlift is carried out today albeit with a barbell instead of a rock.
The deadlift is solely a concentric movement, beginning at its most difficult point and without stored elastic energy, and is therefore considered by some to be a truer test of total strength, compared to more dynamic compound exercises. In most other lifts, the weight starts in the air or changes direction and other athletic skills such as balance and coordination are required and emphasized.
The Complete Full Body Workout
When carrying out the deadlift a person is actually using more muscles in the body than nearly all other weight lifting exercises. It is a compound movement (uses two or more joints in the body) that works all ¬of the prime mover and most of the synergistic muscles in the abdomen and lower body- with emphasis on the erector spinae, lower back and upper back, along with muscles of the quadriceps, hamstrings and gluteus maximus.
Gives You Great Glutes
Nobody wants a ‘Saggy Butt’ and ‘No Ass’ so putting deadlifts in your program is a must for building strong well rounded glutes (just check the picture above, who do you think deadlifts?). Research has found that the gluteals are massively activated during double and single leg deadlifts. This also translates to sporting performance with compound exercises shown to have a great impact on jump and sprinting performance with improvements from 5-15%.
Gives You Six Pack Abs
Everybody wants that washboard stomach, so isolating your abdominals is the way to go right? Wrong, research shows that deadlifts (and other compound exercises) have shown to achieve significantly greater trunk musculature activation than isolation exercises. What this means is they get your core musclesFIRINGand you can leave the Ab Roller alone!! Core strength also plays a pivotal role in sports performance, with greater stability allowing for greater force production and transference from the lower to upper extremities (legs to arms). A lack of core strength would be like trying to fire a cannon from a canoe, the results would not be pretty.
Promotes a Muscle Building Furnace
Large muscle group exercises such as squats, deadlifts, Olympic lifts and jump squats significantly increase the stimulation and release of anabolic hormones such as testosterone (TST) and growth hormone (GH). These hormones are needed for optimal gains in strength and hypertrophy (building muscle). The most advantageous training strategy for the release of TST has been reported as 3-5 sets of 5-10 repetitions performed close to repetition-maximum loads. Therefore you need to lift heavy to get results.
So now that we have convinced you of the benefits of the Deadlift, I’m sure you are eager to add it to your workouts? Well at DO Training we have got you covered, Click HERE for an in-depth tutorial on how to safely and effectively perform the deadlift.
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