Deadlift Body Transformation
I went from fat to fit in under a year because of the powerful benefits of deadlifts. I couldn’t believe how simple it was. Along with pushups, squats, and the elliptical, the deadlift is one of the best exercises to lose weight and get fit. I will tell you the finest benefits of performing deadlifts here so you don’t have to scour the web for reasons to deadlift.
Like many other people, I thought the deadlift was only for bodybuilders or powerlifters. Boy, was I wrong. The powerful deadlift is one of the best exercises anyone can do to get into shape – fast. Even if you are not doing heavy deadlifts.
Deadlifts can keep you lean, strong and functional. If you want to get back into shape and only have time for one exercise, let it be the deadlift.
My results are not special. Believe it or not, even if you are over the age of 50, 60 or 70, you are still not too old to start deadlifting.
1. Deadlift Benefits for Weight Loss
Eat real food daily
Walk/swim/bike/elliptical for 30 minutes 5 times a week
2. Deadlifts Work Your Entire Body
3. How the Deadlift Benefits Abs – Melt Your Belly
4. Sculpt Your Entire Core
5. Build a Powerful Back
6. Prevent Lower Back Pain
7. Strengthen Your Posterior Chain
8. Develop an Attractive Physique
9. Improve Your Grip Strength
10. Walk Taller and Improve your Posture
11. Deadlift Results Before and After
12. Health Benefits of Deadlifts – Even Over 50
The truth is that you can deadlift and get into a better shape, no matter what your age is. If you think that deadlifting over 50, 60 or 70 is not possible, watch the following videos.
Ric Flair was widely regarded as one of the greatest professional wrestlers of all time.1)wikipedia Watch Ric Flair Deadlift 400 pounds at the age of 67:
A Ric Flair Deadlift of 400 Pounds.
If you think Ric Flair’s deadlift is impressive, watch this 91 year old deadlift 286 pounds!
78 Year Old Lady Deadlifting – 5 Incredible Deadlifting Benefits for Seniors
13. Benefits of Deadlifts for Females
Watch this video of HangTightWMarcie deadlifting 235 pounds.
Notice that she is lean and strong, not bulky.
Here is an excellent post about the main benefits of deadlifts for women:
14. Squats and Deadlifts Require Little Equipment
All you need is a barbell and some plates. Dumbbells work too. You can set up a home gym with the following squat and deadlift equipment:
Read my Dead Wedge review here.
I use deadlift socks every time I deadlift. They save your shins and help you focus on form!
15. Benefits of Deadlifts are not Only for Athletes
Eat real food, add deadlifts, squats, and pushups, and your body will transform. You will start to look like an athlete, even if you are not. This transformation will happen over six months to a year, depending on how out of shape you are now.
Do not expect immediate results from the benefits of deadlifts. Be patient, be consistent, think progress, not perfection.
Eat Real Food and Conquer Your Own Mount Kilimanjaro
16. Deadlifts Are Great for Busy People
How much time do you have during the day to do a workout? You commute to your office, you help your kids with homework and you have errands. I get it, you are busy and have little free time.
Yet, if you can get to a gym, your garage or basement for 30 minutes, you can still reap the benefits of the deadlift.
- First, warm up for at least five minutes, either walking or on the elliptical.
- Then, start out with an Olympic size barbell and 5 pound bumper plates on either side.
- This is 55 pounds of weight.
- If this is too heavy, then start with dumbbells.
Proper Deadlift Form
- First, read my review of the Starting Strength 5 step deadlift setup. This is a must and is not negotiable. This will help you make sense of the rest of this section on deadlift form.
- Keep your feet shoulder width, put your left hand and your right hand on the bar in an overhand position.
- Start out with an overhand grip.
- Keep your back straight and pick the weight up off the floor.
- Grasp the bar with a strong grip.
- Keep your hips below your shoulder.
- Take a deep breath at the top and tighten your core.
- Hold a full breath into your abdominal to create more stability in your core.
- This will apply not only to the deadlift when picking up the weight, but to the squat as well.
- You must have a firm stable core to deadlift or squat.
- Take a deep breath and hold it to stabilize your core.
- Do not make the mistake of not holding your breath.
- I did that and immediately felt lower back pain, that was not good.
- Use the power in your hips, legs and posterior chain to lift the weight, not your back.
- Then lower the weight.
- Watch Mehdi from Stronglifts and learn how to do proper form deadlifts.
How to Deadlift Basics – Learn to Use the 5 Step Deadlift Setup
17. Deadlifts are a Perfect Illustration of the SAID Principle
What is the SAID Principle?
The SAID principle says that the human body adapts to imposed demands. In other words, given stressors on the human system, whether biomechanical or neurological, there will be a Specific Adaptation to Imposed Demands (SAID)2)http://coachsci.sdsu.edu/csa/vol21/sale.htm.
For example, Milo of Croton was a 6th-century BC Greek wrestler. To achieve his legendary strength, Milo began lifting a young bull. He continued to do this every day, and as the bull grew in size, Milo gained strength to match. This story of Milo illustrates the SAID Principle.
The SAID principle is a fundamental strength training concept. Your body will respond to the imposed demands of the deadlift. As well as any other progressive resistance training.
How to Implement the SAID Principle with Deadlifts
If 50 pounds is easy for you to deadlift, great. Go home and come back two days later. Do the same deadlift workout the next time. Five minutes for your warm up as mentioned above, but this time, add another five pounds to the bar.
Even if you could go up twenty pounds in weight, don’t.
Even if you only do one set of 5 deadlifts every deadlift workout, you will keep getting stronger. As always, make sure you focus on using great deadlift form.
Imagine if you rely on deadlifts for your main strength exercise, for an entire year. A 15 to 30 minute workout every other day, with weekends off. Increase your deadlift weight 5 pounds every week. At the end of a year, you can be deadlifting 250 pounds.
The benefits of deadlifts for runners and sprinters can have spectacular results. Read how the deadlift helped Allyson Felix become one of the greatest Olympic runners of all time.
18. The King of All Exercise
Fitness authorities know how to lose fat and gain muscle at the same time. Bryan DiSanto of http://leanitup.com is a fat loss and muscle building expert. Listen to what he says about the benefits of deadlifts:
“In the weightlifting realm, deadlifts reign king. Deadlifts and squats are far and away the best all-around exercises that exists. They build an all-around powerful, muscular, shredded physique faster than any other exercise. It’s cheating the weight-lifting system. Deadlifts are equally beneficial for women. Deadlifts shred body fat, and build muscle all over your body.”
19. Benefits of Deadlifts for Males – Boost Your Testosterone
If you are a man and have any interest in your health and sex, you should consider starting a deadlift program. As we age, our testosterone decreases, as well as our interest in sex, and the ability to perform. Living a longer life also becomes more difficult.
- Testosterone enables your body to build denser bones and prevent osteoporosis.
- Testosterone helps you build muscle mass. More muscles help you to prevent diabetes, which is critical for good health.
- Testosterone helps you prevent impotence. An active sex life is healthy and helps to prevent heart attack and stroke.
- Higher testosterone levels are important for weight control, energy, confidence, and ambition.
- Testosterone stimulates the male organs to develop and is what makes a man, a man.
- Weight lifting has a bigger effect on testosterone than almost any other exercise.
- A man must keep his testosterone levels in the normal range because of it’s importance to male health.
- The more muscles that you use, the bigger the impact that your workout will have on testosterone.
- Testosterone is beneficial to your body, your mental health and your spirit.
Improving your testosterone levels will have a positive impact on your health. Stop squeezing handgrips and start doing deadlifts.
20. Deadlift Instead of Testosterone Replacement Therapy
Before I started to deadlift, my testosterone was not in the normal range. Low T or low testosterone is common for a man over 50.
My doctor recommended that I begin testosterone replacement therapy.
Instead, shortly after that check up I started the Fit Apprentice™ plan. I cut out processed food. When I lost enough weight and could bend down easier, I started to deadlift. I started to squat. I did pushups and began walking or using an elliptical 30 to 60 minutes daily.
Ten months later my testosterone had doubled and was in normal range. My doctor asked if I had been taking testosterone replacement therapy. I told him that I switched from processed to real food and started to deadlift.
The doctor was shocked. He said that the benefits of deadlifts for testosterone were better than testosterone replacement therapy.
21. Proper Form Deadlifts are Safe
22. Strengthen Your Activities of Daily Living
For example, the ability to lift heavy furniture or luggage, while avoiding injury. Start doing deadlifts and impress your friends, or your wife.
You might even impress your mother-in-law the next time you load her suitcase in the car.
23. High-Intensity Cardiovascular Workout.
Deadlifts work your heart and help raise your VO2Max. The VO2Max is your body’s ability to transport and use oxygen during exercise. This is an indicator of your level of cardiovascular fitness.
A little known benefit of deadlifting is the development of cardiorespiratory fitness.
Deadlifts will tax your cardiorespiratory system if done with enough intensity. This has positive ramifications for cardiovascular health.
High-intensity deadlifts workout your entire body. Next time you do a few sets of deadlifts with even only 5 repetitions, you will feel the workout intensity.
24.Boost Your Mood
25. A Call to Doctors: Forget Prozac, Try Prescribing Deadlifts
Maximize real food and reduce processed foods
Train six days a week alternating between your upper body and lower body
On lower body days, do squats and/or deadlifts.
On upper body days, do pushups, shoulder presses, bench presses, pull ups/chin ups and dumbbell rows.
Take a 30 minute to hour walk with friends/family or by yourself, get moving.
Once a week, take a break, spend time with family and/or friends, eat whatever you want (within reason.)
Please share this information with doctors and medical professionals. They can help their patients treat depression without antidepressants. This is important for your patients with treatment resistant depression.
26. Benefits of Deadlifts for Depression
27. Deadlifts and Nutrition to Fight Depression
28. A Measure Of Strength
- The deadlift is a true measure of strength, because deadlifts use most muscle groups of your body. As a result, deadlifts are a better test of full body muscle strength
29. Special Appeal
Deadlifts have a special appeal. Picking a weight off the floor, has a special primordial appeal. Deadlifting is like ripping a gigantic tree out of the ground. Standing and holding the massive weight also promotes a feeling of immense power.
30. Suicidal Ideation
Deadlifts are a great treatment for suicidal ideation. Before checking into a hospital, pick up a gym membership or make a simple gym in your garage, basement or extra room. Get the right tools that you need to immediately start training.
If your psychiatrist recommends antidepressants or Electroconvulsive therapy (ECT), you must try a nutrition and exercise plan first.
Start deadlifting 3 times a week. Make sure that you are also getting in a 30 minute walk every day.
Accept your problems. Depression or suicidal ideation will not fix the issue upsetting you. Of course, whatever you can do to rectify a situation, do it.
But, many times, depression and suicidal ideation are the results of circumstances beyond your control.
For example, you might feel suicidal because of a broken relationship. Or you might contemplate suicide after divorce, family estrangement or job loss.
Male suicide is a silent epidemic and exercise is a perfect solution.
Deadlifting helps you regain your composure. You’ll feel stronger than ever, and deadlifting progressively heavier weight off the ground will improve your mental health.
Training, exercise, deadlifting, are all under your control.
As a result, you will imagine and feel that the same way you are getting physically stronger in the deadlift, so too will you get mentally stronger to lift the dead weight of suicidal ideation out of your mind.
If your suicidal ideation is a result of antidepressants, consider using Hashi Mashi’s SIGECAPS as an antidepressant alternative. The only side effects from Hashi Mashi’s SIGECAPS is you will get leaner and stronger faster than you ever thought possible.
You will just feel too good to consider suicide an option.
An Important Reminder:
The Deadlift Can Change Your Body, and Change Your Life
References [ + ]
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