The deadlift is a leg exercise that mainly works the hamstrings and glutes, as well as activating the lower back and abdominal region, promoting the strengthening of these muscles and the gain of resistance and muscle mass.
The deadlift, also called deadlift, is normally carried out with a bar, to which washers can be added. Depending on the person’s objective, the instructor may recommend more or less repetitions and more or less load, and variations may also be recommended, such as the sumo deadlift.
It is important that the exercise is carried out under the guidance of a physical education professional to ensure that the exercise is done correctly and prevent injuries.
What is it for
The deadlift is used to:
- Strengthen the muscles of the leg, mainly glutes and back of the thigh;
- Improve posture and strengthen the muscles in the lower back, especially;
- Promote muscle mass gain;
- Contribute to improving muscular resistance;
The deadlift is an exercise in which several muscles are recruited, in addition to the leg muscles, and, therefore, this exercise helps to improve physical conditioning and promote greater fat burning.
How to do the deadlift
The deadlift step by step is as follows:
- Position the bar on the floor;
- Approach the bar and place your feet hip-width apart;
- Keeping your spine aligned, bend your knees and place your hands on the bar, in the same line as your shoulders;
- Hold the bar and lift it from the floor, up to thigh level, keeping your spine aligned and your abdominal muscle contracted;
- Then return to the starting position, placing the bar on the floor.
The number of sets and repetitions of the deadlift may vary according to the objective of the training and guidance from the physical education professional. It is recommended that the exercise be performed next to a mirror so that the posture and execution of the exercise can be observed, especially in the first repetitions, this way it is possible to make adjustments to the movement and reduce the risk of injuries.
How to do the sumo deadlift
In the sumo deadlift, the legs are positioned further apart and the toes pointed slightly outward. Then, the movement must be performed in the same way as the conventional deadlift.
Difference Between Deadlift and Squat
In the dead squat, the main muscles worked are on the front of the thigh and are done by performing the squatting movement, that is, throwing the hips back to descend and lift the load. On the other hand, in the deadlift, the greater emphasis is on the posterior part.
