Deadlifts – The King of all Exercises
Some will say squats and some will say deadlifts are the king.
Because both squats and deadlifts work so many muscles of your body at the same time.
No matter which opinion is correct, deadlifts are an amazing tool to help make your body lean and strong.
Six months ago, in June of 2012, I started out with the 45lb bar alone.
In December of 2012, I was able to do one deadlift of 175lbs after 5 sets of deadlifts.
I started warming up with 125 pounds and did one rep and then added 10 pounds each set.
Now, in September of 2016, my 1RM, one rep max deadlift is 205 pounds.
Sure, not a big increase in weight, but who cares?
I am 60 and grateful that I can workout at all!
Also, I was not as consistent in working out, and these are the consequences.
Tips for Deadlifts
I have learned that it is real important to keep your feet fairly narrow.
Narrower than shoulder width or just shoulder width so that you have room for your arms at your side.
I have also learned that the best feel is when you crouch down and then make your back as straight as possible.
You must keep your back neutral.
You cannot leave your back rounded or loose.
Your entire core should be tight before you start lifting the weight.
I put the bar over my instep, smack in the middle of the foot.
When I crouch down, my shins are almost touching the bar.
Then, take a shoulder width hold on the bar with your hands.
Keep your back as straight and tight as possible.
Tighten your core by taking a deep breath and holding it in.
Stand up by lifting the bar with your entire back.
Push you hips forward as soon as the bar passes your knees to complete the move.
Do not arch your back in the standing position
Deadlifts and Breathing
The only thing that I am not sure of yet is the breathing which I admit is pretty important!
Do I exhale when standing up?
Hold my breath?
My guess is best to exhale, so if you know, please share.
I will search on it before my next workout which will be in about a week.
I alternate between squats and deadlifts and want to get in another compound movement one of these days after I learn more about them.
Deadlifts have not just been useful physically, and along with squats, I think they have added the most in terms of helping to transform my body from one with zero muscle to at least a little muscle.
But also figuratively, meaning I think one can become not just physically stronger from deadlifting, but emotionally as well.
When you see that you have the ability to keep getting stronger and deal with heavier weights, it can give you more confidence that we can do the same thing with all of the emotional challenges that we all face, be they small or large.
Read more about the remarkable benefits of deadlifts here.