One of the most famous exercises in the world: the deadlift. In our language it is more commonly called "deadlift" but regardless of the name, we cannot underestimate the importance of the benefits that this exercise offers to our body in terms of strength and musculature.
Currently common to many disciplines that use the barbell, the deadlift is an exercise that boasts several variations, thus allowing us to diversify the training by working different muscle groups at the same time.
On the other hand, such an important exercise could be risky if performed incorrectly, so we are going to see how to perform the deadlift flawlessly and illustrate a variation, but first we will list some of its benefits.
Benefits of the deadlift
If you're looking for a good reason to practice deadlift, we'll list a few here.
- Train different muscle groups: the deadlift is exceptional from this point of view, it allows us to train the back, buttocks, abdomen, legs, arms, shoulders and trapezes ... incredible!
- Power: the deadlift allows you to develop extreme strength while also improving grip strength. We can see how often in this exercise we come to work with very high loads.
- Cardiovascular health: being a multi-joint and particularly intense exercise, it will also help us improve cardio-respiratory endurance and cardiovascular health.
- Slimming: since, as we have seen, deadlifts train a large part of the body intensely, it will not be difficult to burn calories and this will help us from the point of view of weight loss.
- Postura: thanks to the work done on the back of the body and the movement performed, this exercise will also improve our posture.
How to do it?
First of all let's see the deadlift in its most classic and most used version. It is important to perform this exercise correctly as, if performed incorrectly, it can be especially damaging to the lower back.
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The only equipment you will need is a bar and some weights.
1. Stand in the center of the trap with feet hip-width apart and feet pointing forward.
2. Lower yourself by bending your knees so that you can hold the handles firmly at your sides.
3. Snap your hips, keep your back flat, push your chest out and attack your core.
4. Drive yourself up, as if you were standing up, pushing through the floor and ending up in an upright position. Remember to squeeze your buttocks up and keep your back straight.
5. Lower the bar to the ground, keeping it under control throughout the entire movement.
Common trap deadlift mistakes and how to fix them
Injuries can be very common when performing deadlifts so it's important to focus on technique. Remember to stay in control of the movement, take your time, keep proper form and you shouldn't go wrong.
Arching your back while detaching the trap will put a lot of pressure on your back, increasing the risk of injury.
The last thing you want is an injured back, as this will not only limit you in the gym, but in everyday life. Remember to keep your back flat or neutral and don't overdo the weight.
Variations of deadlift and alternative exercises
Among the many variations of this exercise, let's talk about the sumo version as it is an excellent alternative to the classic deadlifts. In fact, it will allow us to place less stress on the lumbar area, working with more emphasis on the legs but still offering us the exceptional benefits of the classic version.
Like the sumo squat, the sumo deadlift involves placing your feet in a wider (facing out) position with your hands on the inside of your feet.
The sumo deadlift shortens your range of motion, allowing you to lift heavier, while aiming at your quads, hamstrings, glutes, and traps.
Your starting position will be wide (wider than shoulder width) with your feet pointing outward under the bar. The arms should be below the shoulders, relaxed and inside the legs as you grab the bar.
Similar to the conventional deadlift, the only difference here is that you lift the bar off the blocks (plates). This will reduce the range of motion and lift more.
It is possible to use dumbbells instead of the barbell, the exercise will certainly be easier to perform but in the classic version it is certainly easier to use greater loads.
Make sure you perform the deadlift safely, relying if possible on an instructor who will guide you throughout the movement.
The trap deadlift (hex) is a great exercise to improve strength and physique by simultaneously targeting multiple muscles at the same time.
Trap bar deadlifts (hex) are the ideal exercise for everyone, but remember to use the correct technique and make steady progression over time.