What is the Deadlift
A deadlift is a strength training exercise that involves resistance (weight) from the ground to hip level, or lowering the weight downward.
It’s a compound full body exercise that uses many major muscles, including the glutes, hamstrings, quadriceps and the core (low back).
Deadlifts are a staple exercise that has been popular for a very long time.
You can do the deadlift anywhere anytime as long as you incorporate resistance.
Try to take the movement slowly, thinking about posture (form) and range of motion.
Identify the “sticky” or difficult part of the exercise and hang out there for awhile.
That will build muscle mass and bone density.
The common Deadlift exercise focuses on the low back muscles to do the move and if your core/low back muscles are weak, you might want to do the Romanian Deadlift instead.
Romanian Deadlift
The Romanian Deadlift focuses more on the hamstrings than the low back, which will still give you the benefits without the danger of injury.
Pay attention to posture/form, #ofreps, and speed.
Benefits of the Romanian Deadlift
- Strengthens lower bodyThe RDL is a compound exercise that strengthens the glutes, hamstrings, lower back, and calves. This can help improve athletic performance for runners and cyclists.
- Improves postureThe RDL strengthens the muscles that maintain proper alignment, which can help reduce the risk of injury.
- Stabilizes coreThe RDL requires core stabilization throughout the movement, which can help prevent arching or rounding of the lower back.
- Improves mobilityThe RDL can improve hip mobility and flexibility, which can help with explosive movements like sprints and jumps.
- Minimizes back painThe RDL puts less pressure on the lower back than traditional deadlifts, making it a safer option for people with back pain.
- Improves balance and coordinationSingle-leg RDLs can help improve balance and coordination.
- Easy on jointsThe RDL is a good option for people with knee concerns because it keeps the knees stable.
Important Tips
- Warm Up
- Use correct posture/form
- Gradually increase weight
- Listen to your body and avoid pain
- Incorporate supporting exercises such as …
planks
squats
good morning
bridge
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