Deadlifts are one of the most popular exercises in the world of fitness and can be done at home, in a gym, or even while traveling. They’re a great exercise because they target some of the muscles we use most frequently. However, many people do deadlifts incorrectly and it’s important to know how to do them properly so you don’t hurt your back.
Why We Do Deadlifts
Deadlifts are an excellent full-body exercise that work almost every muscle in your body. Your back, legs, and abdominals all get a good workout with deadlifts. If you’re looking to build bigger muscles, add deadlifts to your routine. The deadlift is a low-impact exercise that can be done from a seated or standing position.
The Exercise: Basic Deadlift vs. Safety Bar Deadlift
The basic deadlift uses just your back and legs to lift the weight. It helps to use a spotter for this version of the exercise so you don’t hurt your back. The bar is placed across your shoulders, so you’ll have other muscles, like the biceps, help to support it. The bar will also be touching your hips when fully extended.
The Safety Bar Deadlift uses a spotter and weights for good support. The bar sits in a special frame that allows the weights to hang off to the side. The weight will be higher than the Basic Deadlift due to its set-up.
The one-legged deadlift is done using only one leg and can help you focus more on certain muscles. Adding weights onto a one-legged deadlift makes it more difficult and targets your hamstrings and glutes. The two-legged version of the deadlift focuses on your lower back, thighs, calves, and shoulders.
How To Do A Deadlift
The proper way to perform a deadlift is to keep your shoulders back, head up, and back straight. Keep your feet shoulder-width apart and lean forward just enough to touch the bar. When you’re ready, lift the bar until it’s locked out at arms’ length. Lower the bar under control until it touches the ground. If you end with a rounded back or knees that are bent too far forward, you’re putting yourself at risk for injury.
If you’re trying to build bigger muscles, it’s important to do lots of repetitions of low weight. Another option is interval training where you alternate lifting light weights and heavy weights throughout one workout. You can also alternate light weights with more reps, heavy weights with fewer reps, or a combination of both. The easiest way to learn how to do deadlifts is by watching some videos on YouTube, a guided workout routine from a fitness site like Warrior Fit Performance or taking a class at your local health club.
Aerobic Exercise Vs. Resistance Exercise
Aerobic exercise is when you move your large muscles in the arms and legs. It’s a sport or activity that keeps you moving for a long time. The muscle contractions are relatively slow and normally controlled by the smaller muscles surrounding them. Examples of aerobic exercise are running, swimming, and biking.
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Resistance exercises are more specific to building bigger muscles as opposed to just being physically fit for sports activities like aerobics. When you do weights or resistance exercises, your larger muscles are controlled by the smaller muscles. Resistance exercises build lean muscle tissues, which provide a better metabolism as well as more energy. In summary, aerobic exercise is good for your heart while resistance exercise boosts your metabolism.
The most important thing is to get started! Decide how you want to move and then find out what form of exercise you enjoy most. In addition, make sure any exercise you do is done with proper form to avoid injury.