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What Is Deadlift ?

The deadlift is a compounds exercise.The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground.

What is the Motto of Deadlift?

“Come and  Picking up a Dead Heavy Weight from the Ground.”

Top 12 Essential Benefits of Deadlift Exercise

1. Reduce lower back pain.
2. Increase Lower back strength.
3. Release Anabolic Hormones (Having higher Testosterone levels and HGH ).
4. Deadlift Builds Stronger Legs.
5. Deadlift Burn more Fat.
6. Improved Grip Strength.
7. Activate your Hip Extensions.
8. Better Posture.
9. Core Activation.
10. Metabolism Booster.
11. Increase your cardiovascular ability.
12. Improve bone mineral density.

Which Muscles are work in Deadlift Exercise ?

Deadlift is Multiple Muscles Groups Training Exercises :

• Trapezius
• Hip
• Core
• Glute
• Back
• Hamstrings

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“Traditional Barbell Deadlift”

Traditional Barbell Deadlift exercise is divided into Three phases

Phase 1 (Starting Position)
Phase 2 (Upward Movement)
Phase 3 (Downward Movement)

Phase 1 (Starting Position)

1. Start with the barbell on the floor. Stand with your feet slightly wider than

shoulder-width with your toes under the bar.
2. Squat down and lean forward slightly.

3. keeping your spine in a neutral position.

4. Grasp the bar with hands slightly wider than your thighs. Pull your shoulders down and back with your chest up.

5.  keep your chest lifted and your head in line with your spine.

6.  Your core helps stabilize and protect your spine during the movement.

Phase 2 (Upward Movement)

1. When core engaged, push through your heels to start the lift.

2. Engage your back and keep your shoulders pulled back to avoid rounding the shoulders.

3. Stand and pull the bar so your hips and the bar rise at the same rate, keeping the bar close to your body as it moves upward.

4. Finish with a glute squeeze at the top of the lift, almost pressing your hips forward against the bar.

Phase 3 (Downward Movement)

1. Slowly lower the bar toward the ground.

2. While hinging at your hips and at the same time bending your knees so the bar and your hips lower at the same rate.

3. The bar in front of your legs, it forces you to push your hips back.

4. keeping your weight on your heels, further engaging your glutes and hamstrings.

5. Finish with the bar on the floor over your toes, with your, shoulders back,chest up, back flat,core also engaged.

Types of Grip use in Deadlift Exercise

There are three Types of Grip use in Deadlift exercise :

1. Double overhand grip
2. Mixed grip
3. Hook grip

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How to Improve Deadlift Grip Strength?

1. Use a Fat Bar/Fat Gripz

2. go without the Chalk

3. Do One-Handed Barbell Deadlifts

4. Perform Static Holds

5. Do Deadlift Chain

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Different Types of Deadlifts Exercises

1. Traditional Barbell Deadlift
2. stiff-legged Deadlift
3. Kettlebell Romanian Deadlift
4. Single-Leg Deadlift
5. Kickstand Deadlift
6. Offset Load Deadlift
7. Sliding Deadlift
8. Sumo Stance Deadlift
9. Resistance Band Deadlift
10. Single-Leg Resistance Band Deadlift

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Deadlift Alternative Exercise

1. Back Hyperextension
2. Cable pull through
3. Kettlebell swings
4. Glute bridge
5. Lying hamstring curl with band