Mit Deadlifts zur Topform

A very important and equally strenuous strength exercise are the Deadlifts. In the German Deadlift These workouts have a very special influence on your training success. They are often avoided because they are very strenuous and their execution requires a high level of concentration. The success from exercising them is impressive. The deadlift is a full-body workout and strengthens a large part of all the muscles that you can train at all . In particular, the strengthening of the lower back is noticeable pretty quickly. Among the great strength exercises, the deadlift impresses with many benefits and the results you can achieve with it.

What are deadlifts?

Deadlift is an exercise where you lift a barbell with your upper body. You come out of the squat position and push yourself up with your legs first. During the movement phase, your back must form a straight line together with your neck and head. Hold the barbell by your outstretched arms and pull it up your body as you move upward. The arms will always remain extended up to and including the final position before you squat down again.
To begin the exercise, prepare a barbell and load it with sufficient weight. Stand hip to shoulder width in front of it. Your shins should form a straight line. If you can't do it for anatomical reasons, at least try to keep your lower legs as straight as possible. Squat down and bend forward. Grasp the bar with outstretched arms. The position of the shins should not change. Press your buttocks down as far as possible. To keep your balance better, you should use the cross grip. The back of the hand is up on one side and down on the other. To avoid losing tension, immediately go up from this low position. Push yourself up with your legs or feet and make sure your back is straight, as you will be putting enormous pressure on the lumbar vertebrae. The deadlift must be done slowly and absolutely smoothly. Fast and especially jerky movements lead to incorrect movements and can cause injuries.

What are the advantages of the deadlift? What is it good for?

Deadlifts bring with them a number of advantages. For one, there's the fact that you train the entire body with deadlifts. From the calf and thigh muscles to the torso and upper body to the arms, all areas are covered. Due to the movement sequence with lifting a heavy weight from the floor, you have an optimal workout for many everyday situations (lifting the sofa etc.). Your brain releases a lot of hormones that you need not only for muscle building. Since the deadlift is a classic basic exercise, its practice is important for many sports. If you perform the movements optimally, you will achieve a better posture and at the same time improve your coordination and body control. Thanks to the enormous concentration you have to exert, the deadlift is also a very good mental exercise. Just by doing the deadlift, you can already become very strong, even if you can't do much else. This workout separates the famous wheat from the chaff and sometimes leads to gigantic strength gains.

Which muscles are trained?

As already described, you train all major muscle groups with the deadlifts. Especially your core muscles with abdomen and lower back benefit from this strength-sapping exercise. Provided you perform all movements as prescribed, the deadlift has an enormous effect on your core. It won't give you a six-pack. However, the strengthening of the muscles there leads to unprecedented stability when running, walking and standing. Thanks to the holistic nature of the workout, which includes a range of everyday movements, you also achieve a harmonious increase in muscle and strength throughout the body.

More information about Deadlifts

The deadlift is the final exercise in classic powerlifting and almost always tips the scales. With hardly any other exercise is the correct execution so important. Otherwise, serious injuries can occur, which would hinder you in everyday life and prevent you from training. It is not a beginner exercise. You need a lot of experience and strength to perform deadlifts. It comes in several variations. In addition to the classic execution described above, deadlifts with extended legs (preferred by many women) and sumo deadlifts with very wide legs are the most common.

Conclusion

The good old deadlift is practiced rather rarely. This is due to the difficult and energy-sapping execution. This is a pity, because this exercise is, next to the squats and the bench press, the most effective exercise there is. If you incorporate the deadlifts into your training program, you will notice the positive changes very quickly. Correct execution is a prerequisite.