Deadlifts are the exercise that offers something for everyone. Stay tuned in Glibchicks, I definitely have you in mind. At first glance, deadlifts look like you are just bending at the hips, picking a weighted bar off the ground. But there is so much more to it.
This is why deadlifts are awesome:
1. Activate your hip extensors
Deadlifts are among the best exercises for training your hip extensors. Your hip extensors include the gluteus maximus and hamstring complex. In other words, your ass and the back of your upper leg. This is important for their functional use.
Research suggests that deadlifts are superior to squats when it comes to training these muscles. (Forgive me Warty.) Deadlifts also work your quadriceps (the front of your leg). If you have screwed up knees, you likely can still deadlift even if you can’t squat.
2. Reduce lower back pain
While there are many causes of lower back pain that require differing treatments, research suggests that for mild mechanical low back pain, deadlifts can be an effective tool for reducing or reversing this ailment. I’ll also note strengthening your lower back is a great way to avoid back pain.
3. Improve jump performance
Jumping is a key skill for a variety of sports. Plus, the increased power reflected in the ability to jump transfers to other maximal power activities like sprinting.
4. Improve bone mineral density
Loss of bone mineral density is a common effect of aging and a major health issue facing older adults. Advanced loss of bone mineral density results in osteoporosis, which greatly increases the risk of fractures among older adults. Fractures can lead to a cascade of ongoing physical health problems related to loss of mobility.
Fortunately, a large body of research supports the use of resistance training to slow or even reverse age-related loss of bone mineral density. This includes the use of exercises such as the deadlift.
The key to increased bone mineral density is performing weight-bearing exercises that load the whole body with external resistance. The location of increased bone density is directly related to the area of the body being trained. Specifically, the area of the muscles that work to perform the given movement will experience the most improved bone mineral density.
Given that the deadlift targets your legs and hips, performing deadlifts in conjunction with other resistance exercises can be an effective way to reduce or reverse age-related loss in bone mineral density.
Not sorry to gender anyone, ladies this means you. I have seen what osteoporosis does to some older family members. Do what you can to avoid it.
5. Activate your core
Deadlifts are an effective way to activate and strengthen the muscles that stabilize your spine, such as the external oblique, rectus abdominis, and erector spinae.
6. Boost your metabolism
When it comes to effectively increasing your metabolism through movement, studies suggest that resistance training with exercises like the deadlift may be among the most efficient methods to increase calorie burn. Additionally, the muscle growth you’ll experience over time will help you burn more calories at rest throughout the day.
7. Carry less risk during failed repetitions
Deadlifts allow you to lift large amounts of weight without positioning the weight on top of you. In the event of a failed repetition, you can usually safely drop the weight without risking major injury. If you typically work out alone, deadlifts are a good way to safely train to failure.
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