The powerful benefits of deadlifts are what makes the deadlift the best exercise you can do to get into shape — fast. Even if you do not do heavy deadlifts. The reason is because the deadlift works the major muscles of your entire body, upper and lower. This is why the amazing deadlift changes your body, boosts your mood, and can even help rebuild your life. Deadlifts are the best exercise to transform your fitness fast.
The incredible benefits of deadlifts helped me go from fat to fit in under a year. I couldn’t believe how simple it was.
And neither will you. Like many people, I thought the deadlift was only for bodybuilders or powerlifters. I was wrong.
Best of all, my results are not special. Believe it or not, even if you are over the age of 50, you are not too old to start deadlifting. Deadlifts many benefits will keep you lean, strong and functional.
Here are the the most important benefits of deadlifts:
1. Deadlifts Before and After Results
If you want real body transformation results, look no further than the deadlift. You can get fantastic results with a consistent 30 minute deadlift workout 2 – 3 times a week. Start with a light weight. Warm up with a few sets at 50% – 75% of your one rep deadlift max.
For example, if you estimate your 1 rep deadlift max is around 200 pounds, then warm up with a couple of sets of 100 pounds.
2. Benefits of Deadlifts for Your Entire Body
What is the most common weight lifting mistake? Going to the gym to do dumbbell curls, or even worse, using a machine to do curls. Are you going to spend 30 minutes to an hour a day to work only one muscle group? Does that make sense? You want to change your body, you want to get stronger, right?
Don’t focus on one muscle only. To change your body, focus on the one exercise that targets and activates your entire body.
By now you know that is the deadlift, because the deadlift benefits your upper and lower body. Unlike the squat which targets the leg muscles. What muscles do deadlifts target? How about most of them!
How Deadlifts Change Your Body in 27 Ways
7 Deadlift Muscles Worked That Will Change Your Life
Deadlifting Can Even Boost Your Mood
The Best Exercise to Lose Weight
Romanian Deadlift Benefits
Benefits of Trap Bar Deadlifts
3. Deadlift Benefits to Shred Belly Fat Fast
No matter what shape you are in today.
4. Deadlifts Require a Small Area and Basic Weightlifting Equipment
If you want to get back into shape and only have time for one strength training exercise, let it be the deadlift. All you need is some basic deadlifting equipment and a good book on how to deadlift, squat and bench press, the basic powerlifting lifts. You can use either a conventional straight bar or a hex bar.
Read this post for more detailed information on the benefits of using a hex bar.
5. Benefits of Deadlifts to Sculpt Your Core
6. Deadlift Benefits to Build a Powerful Back
7. Prevent Lower Back Pain
8. Strengthen Your Posterior Chain
9. Develop an Attractive Physique
10. Improve Your Grip Strength
11. Deadlifts Improve your Posture
12. Deadlift Benefits for Weight Loss
The deadlift is an intense full body exercise, so you will burn plenty of calories deadlifting. But, the real benefits of deadlifts for weight loss begin after your deadlift workout. As your body packs on deadlift muscle, your metabolism will rise and your weight loss will accelerate.
Deadlift once a week, do push ups and jump rope every day, walk 10k steps a day, and eat real food. Here is a simple recipe for weight loss and amazing body transformation results:
Eat real food daily
- Remember, you can never out train a bad diet. Avoid processed food and eat real food, it is that simple.
Walk/swim/bike/elliptical for 30 minutes 5 times a week.
13. 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 a great professional wrestler.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 Starts Deadlifting and Regains Her Mobility
14. 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 females:
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, help your kids with homework and have errands. You’re busy and have little free time. But, if you can get to a gym, your garage or basement for 30 minutes, you can still deadlift.
- First, warm up for at least five minutes, either walking or on an 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
- 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.
- Hold your breath and keep your body tight
- If you do not hold your breath, you might relax your body too much.
- 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.
- Think of doing a standing leg press and when the bar gets close to your knees, drive your hips forward.
- Keep the bar going in a straight path down to the floor and up.
- 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 principlesays 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. This is where fractional plates are handy, 2.5 pounds on either side of the bar.
Even if you could go up twenty pounds in weight, don’t. It is much more effective to go up in weight 5 – 10 pounds a week. Increase your deadlift weight little by little to see the best results. 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.
18. The Deadlift – 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. See 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 its 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 hand grips and start doing deadlifts.
20. Deadlift to Increase Your Testosterone
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 Hashi Mashi. I ditched the 3 common habits that make us fat.
I cut out processed food, made a regular schedule of 4 real meals a day, and started to walk 30 minutes a day.
When I lost enough weight and could bend down easier, I started to deadlift. I started to squat, do 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. If you have low-T or low testosterone, consider the benefits of deadlifts for testosterone.
21. Proper Form Deadlifts are Safe
22. Strengthen Your Activities of Daily Living
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. An unknown 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. Deadlifts are a Natural Mood Booster
25. Forget About Prozac, Start Deadlifting
Maximize real food and reduce processed foods.
- Establish a schedule of 3 real food meals and a snack every day.
- Take a 30 minute to hour walk with friends/family or by yourself, get moving.
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.
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 people with treatment resistant depression.
26. Benefits of Deadlifts for Depression
27. A Classic Measure Of Overall 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.
28. 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.
29. Deadlift for Positive Thinking and a Better Life
There is way too much in the news these days about suicide. Suicide is now the 10th leading cause of death in the USA. 3)http://triblive.com/usworld/world/13736000-74/suicide-now-the-10th-leading-cause-of-death-in-us-cdc-says Deadlifts are a great way to prevent suicidal ideation and suicide. 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. Deadlift with light weights 3 to 4 days a week to perfect your deadlift form. One day a week work on your heavy deadlifts. 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 deadlifts are perfect solution for men and women. Deadlifting helps you regain your composure and even rebuild your life. 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 Hashimashi’s SIGECAPS as an antidepressant alternative. The only side effects from Hashimashi’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 Warning:
The Deadlift Can Change Your Body, Mind and Life. What if I told you that the benefits of deadlifts are not just for gym rats, bodybuilders, powerlifters or young folk? Lifting a seven foot 45 pound barbell with two 45 pound iron plates at each end off the floor looks and sounds intimidating, right?
How long have you used weight machines, treadmills and dumbbell curls but still find yourself to be overweight? Imagine if you can get lean and strong without spending hours in the gym. With every workout, you put on more muscle mass and blast away your belly fat.
Until you look and feel like an athlete. But right now, that feels like an impossible dream, doesn’t it? Your weight is higher than you want with no end in sight. You’re a few days away from throwing in the notion of ever getting fit and giving up.
But, it doesn’t have to be this way:
Once you know the staggering advantages of the barbell deadlift, you will no longer be shy. You will be ready to abandon the machines, go to the free weight area and tackle the deadlift, the king of all exercises. Did you know that the deadlift benefits weight loss and body transformation?
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