Gründe & Tipps für Deadlifts

When you Deadlifts If you have not yet integrated this exercise into your training plan, you should definitely change it, because there is hardly any other exercise that trains your lower body as effectively as the deadlift. Not least due to the fact that it is mostly men who perform the exercise with the use of sweat and strange noises, the deadlift does not have a good image among female exercisers. However, if you want to get a tight butt and toned thighs, you should use deadlifts to your advantage. To get you started right away, this article will tell you everything you need to know about deadlifts.

Why should I perform deadlifts?

As a multi-joint exercise, the deadlift has the advantage that a large part of your entire musculature is used due to the involvement of numerous joints. This affects not only the thighs and lower back, but also the butt muscles, which allows you to strengthen this area of the body, which is often referred to as a problem area. Furthermore, you benefit from the fact that deadlifts also involve your upper back, shoulders, forearms and abdominal muscles in addition to the primary target muscles. Consequently, deadlifting favors the strengthening of your entire body, which also results in a significantly higher calorie consumption at rest due to the resulting muscle growth. The general strengthening of your body not only has a positive effect on your training, but also supports you during your everyday life, so that you are, for example, significantly more efficient at work. Another not to be neglected side effect is the strengthening of your heart through the high load, which significantly reduces your personal risk of suffering a heart attack. By the way, your performance in "completely different areas" also increases, from which you personally benefit.

Tips for deadlift

Since the deadlift is an extremely complex exercise with a potentially high error potential and risk of injury, it is essential to master the technique cleanly and initially internalize it with the help of light weights. The basis of the deadlift is a stable stance, in which your feet should be slightly more than shoulder-width apart and rotated outward at 45 degrees. Also, make sure the bar is as close to your shins as possible during the start phase, so as not to put unnecessary strain on your spine due to an unfavorable angle of pull. As you lift the weight, you should also maintain a slight hollow back and make sure that you keep the bar as close to your body as possible. To ensure that your back does not round in during the execution, it is necessary to slightly pull back the shoulder blades and tense the chest muscles. As the bar approaches your hips during the end of the positive phase of the movement, you should push them slightly forward so that the lower back can be optimally loaded throughout the entire movement. In order to check the correctness of your execution, it is also advisable to either train sideways to a mirror or to have the technique examined by an experienced trainer or training partner.

Conclusion

Deadlifts are not only an effective exercise to strengthen your entire body, but also help you leave your princess image behind and break out of the social cage by giving you the opportunity to show everyone else in your gym where the hammer hangs.