Deadlift Body Transformation: Introduction
Can deadlifts really change your body?
From my own experience, they absolutely can — and if they helped me at 55, they can help you too.
Here’s why:
Deadlifts are one of the most effective full-body exercises you can do.
Instead of spending 20 or 30 minutes doing curls, you can build far more overall muscle doing deadlifts because they train your entire body.
Arm curls, on the other hand, only target your biceps, a relatively small muscle.
Deadlifts, on the other hand, engage your legs, glutes, hips, ankles, back, lats, shoulders, and just about all your major muscle groups.
When you only have limited time to train, choose deadlifts!
Benefits of Deadlifts for Body Transformation
Your body will respond to the demands that you impose.
As long as you keep sitting on the couch, chair, or recliner, your body will not transform.
However, when you start deadlifting, you will be demanding tremendous effort from your entire body.
Specific adaptations to imposed demands are how deadlifts change your body.
#1. Weight and Fat loss
How does the deadlift transform your body? Because deadlifts work out your entire body.
As a result, deadlifts are great for building muscle, raising your metabolism, and weight loss.
True, you need to lose enough weight in the first place to start deadlifting.
But, once you are at a weight where you can start deadlifting, you can almost feel your fat melting after a deadlift workout.
I experienced a 75-pound weight loss over six months with the powerful benefits of deadlifts, squats, pushups, walking, and focusing on real food (as opposed to processed).
If you need to lose weight, deadlifts are one of the most powerful tools in your arsenal to accelerate weight loss.
The more muscle mass you have, the more fat you can burn.
You are never going to build muscle mass all over your body from doing curls.
However, you can create significant muscle mass all over your body by deadlifting.
This recruitment of nearly all your major muscle groups is how deadlifts transform your body from fat to fit.
Deadlifts burn plenty of calories and will boost your metabolism to burn a ton of fat, some of which inevitably comes from your lower back and waist.
Therefore, when it comes to getting rid of stubborn back and overall body fat, integrated with the right nutrition plan, deadlifts are hard to beat.
A significant increase in metabolism is how deadlifts can even sculpt a 32-inch waist from a 50-inch waist in only 6 months.
#3. Fitness and Improved Conditioning
Beyond weight loss and changing your physique, you want to be healthier and fitter.
Just do several sets of deadlifts with 3 to 5 reps, and you will see how fast you can fatigue.
If you keep your rest time between sets around 90 seconds to 3 minutes, you can feel as if you had a cardiovascular workout as well.
How Deadlifts Build Your Legs, Glutes, and Core
#4. Deadlift body transformation
Having mentioned weight loss, it is essential to note that deadlifts will not just help with weight loss.
Even more than losing weight, deadlifts will help you transform your body.
Also, if you are out of shape now, chubby, or even obese, you can experience a deadlift body transformation.
While you might not look like bodybuilder Franco Columbu, deadlifts can help you create a physique that will shock you, let alone your family and friends.
Deadlifts are a unique path to total body transformation if you want more than just weight loss.
#5. Muscle thickness development
Deadlifts will help you build a sheath of thick, muscular armor around your body, at least that is how you can feel.
Because the deadlift is a powerful compound exercise that trains multiple large muscle groups at once, it builds total-body strength and muscle density efficiently.
Be consistent, deadlift with great form, and respect the deadlift.
Your results will be a stronger, fitter body.
#6. Posterior chain
Deadlifts are going to help strengthen your glutes.
The gluteus maximus is the largest muscle in the human body.
It is heavily worked in the deadlift and helps drive the barbell from the floor.
Proper deadlift technique demands that you tighten your whole body before and through the deadlift.
This includes your glutes, and hamstrings.
By developing strong glutes to drive each lift, you will place less pressure on your lower back.
Use leg drive of your lower body muscles and hip extension to lift the weight up to a standing position.
Remember to think of your arms as hooks around the bar – lift with your legs, not your arms!
How Deadlifts Build Core Strength
#7. Core
You must keep your core very tight, braced, or ‘blocked’ when deadlifting.
This means that you take in a deep breath, hold the breath and keep your core tight.
You do not want to have a loose, weak core when deadlifting.
Otherwise, you’re asking for trouble, particularly potential back pain or injury.
As a result of learning how to brace and engage your abs, deadlifts will help you build a stronger core.
#8. Lumbar spine
As long as you deadlift with a neutral back, you are helping yourself build a stronger and more stable spine.
Never round your back when deadlifting.
Instead, you must keep your back flat to reduce the risk of injury and protect your spine.
The best way I have found to fight round back is by practicing how to deadlift properly every single workout:
Proper deadlift setup
- Place your feet in a stance hip to shoulder-width under the barbell
- The bar should be directly above the middle of your feet
- Take a deep breath and exhale as you lower yourself to the bar
- Instead of bending over, hinge your hips backward to begin your descent to the bar
- Grip the barbell with both hands just outside of your legs
- Think of your arms as straight hooks holding the barbell because you never want to lift the bar with your arms
- Your shins should now be touching the barbell
- Engage your abs by imagining that you need to protect them and take a deep breath to create intra-abdominal pressure to support your spine
- And engage your lats by thinking of wrapping the barbell around your shin
- The last step of the setup is to push out your chest before you start the deadlift.
Emphasizing the push out of your chest is an excellent way to keep your back flat.
When you are in the right position, with a tight core and flat back, drive your feet against the floor to lift the weight, and when the bar approaches your knees, drive your hips forward, enabling you to stand up tall.
Focusing on proper deadlift form
Rich “Hashi Mashi” deadlifting at age 64
How Deadlifts Change Your Back and Posture
#9. Upper back
The lifting phase of the deadlift is more like a drag and pull up your shins, over your knees, and quadriceps.
Deadlifts will pack more muscle onto your mid and upper back.
#10. Total deadlift back transformation
You might be surprised that deadlifts are great for your back.
In contrast, deadlifts with lousy form are terrible for your back, just as any weightlifting is.
Except that deadlifting with bad form is more dangerous than other exercises.
So, make sure that you understand the proper deadlift form.
#11. Deep muscles of the spine
The deadlift contracts and strengthens the spinal muscles on either side of the spinal column known as the erector spinae.
#12. Trapezius muscles
Deadlifting will work your traps intensely, especially as you get to higher weights.
Your traps are heavily engaged when pulling the weight up to a standing position.
Remember that the goal of the deadlift is to stand straight with the barbell.
Not to hyperextend your back because that will add unnecessary stress to your spine that could result in injury.
Do NOT hyperextend or arch your back in the final standing position of the deadlift.
#13. Latissimus dorsi strengthening
The deadlift will help develop stronger lats, to give you that wider V look, as well as real lat strength.
Engaging your lats is one of the best tips you will learn for safe deadlifting.
#14. Improve your posture
Deadlifts strengthen your lower back, hips, glutes, your entire posterior chain.
Therefore, deadlifts will improve your posture so that you can walk taller and stronger.
If Lamar Gant who has scoliosis of the back can deadlift, so can you!
Arm Development – How Deadlifts Change Your Body
#15. Grip development
Deadlifting will help you build serious grip strength.
Especially when you use an overhand grip with both hands.
As opposed to a mixed grip where one side is overhand, and the other side is underhand.
While a mixed grip is useful for stopping the bar from rotating and lifting heavier weights, there is a greater risk of hurting your biceps if you attempt to lift the bar.
Don’t make that mistake.
#16. Growing your Forearms
Forearm muscles grow just like any other muscle in your body — by increasing weight.
Deadlifts are a great way to increase the strength of your forearms.
Stop using straps for deadlifts in order to increase your grip and forearm strength.
You have to demand more strength from your body to build muscle.
Therefore, you need to gradually add weight, so your body is forced to grow.
#17. Bigger biceps
Even though you are not doing curls, deadlifts still place demands on your arms.
The strong demand of deadlifts will help you to build more powerful arms.
Just be mindful as mentioned above, that if you use an alternate grip, one hand overhand and the other underhand, this might make you vulnerable to a muscle tear in the bicep.
Since I learned of this potential pitfall, I deadlift overhand, but then again, my poundage is not too high.
Please exercise caution when using an alternate grip.
How Deadlifts Improve Activities of Daily Living
#18. Overall, body power and strength
I can vouch for the difference deadlifting can make for anyone over 50.
You do not want to feel an effort when you walk, stand, sit down, get up, climb stairs, or breathe.
Out of all the exercises I have done over the last eleven years, deadlifts, along with squats, have made the most significant difference.
#19. ADL protection
Activities of daily living protections – meaning by strength training, you are buying the best insurance to keep your muscles and bones healthy.
Deadlifts are one of the best tools to ensure that you can still function as you glide into life after 50.
Weight loss is never enough. You do not want to be ‘skinny’ without muscle.
You need muscles to move your body with ease and without discomfort.
If you need proof of the incredible real-life power of how deadlifts change your body, just read the article about Shirley Webb referred to in the related posts below.
Shirley is an 81-year-old grandmother who regained her mobility through the deadlift!
#20. Elimination
Believe it or not, the deadlift can help in the elimination department as well.
And, better digestion and elimination are critical for the long-term health of your colon and entire body.
You have to move toxins and waste out of your body.
Too many people over 50 suffer from constipation.
Deadlifts help train pelvic floor muscles.
This stimulates the colon to produce peristaltic wave contractions, which enables you to eliminate them effectively.
How Deadlifts Change Your Body for Athletic Performance
#21. Become a better runner
Deadlifts can help you get faster.
Read how Allyson Felix increased her speed by deadlifting under Coach Barry Ross.
He revealed his breakthrough deadlift program for runners in his book Underground Secrets To Faster Running.
Allyson went on to become an 11-time Olympic gold medalist.
And, even if you are not planning to run in the Olympics, deadlifting can make you better at running or whatever your sport is.
#22. Get leaner AND stronger
For a non-athlete, the deadlift is one of the easiest ways to get stronger.
Deadlifting is a full-body exercise that will build muscle over your entire body.
The more proper form deadlifts you practice, you will start to look and feel fit.
People might start mistaking you for an athlete, even if you are over 50.
#23. Deadlifts Prevent Back Pain
Prevent back pain? Yes, deadlifts can prevent back pain.
The last thing you think is that lifting hundreds of pounds off the floor will prevent back pain.
It is true that if you deadlift with bad form, you can kill your back.
So, you need to be very focused when you deadlift and have to use the best deadlift form possible.
However, if you deadlift with proper form, then you will strengthen your glutes and spinal erectors besides all the other muscle groups mentioned above.
Together, the stronger muscles of your glutes, spinal erectors, and entire back and core, will help you prevent back pain.
Deadlifting gets a bad rap as a potential lower-back killer.
Avoid the most common errors and learn to build a bigger, safer deadlift with Alan Thrall and Silent Mike of Untamed Strength.
Watch this video to learn about the best cues you can use to ensure proper deadlift form, and prevent lower back pain:
#24. Increase testosterone
If you are having trouble building muscle and melting fat, look no further than the deadlift.
Testosterone is a hormone that is responsible for muscle growth and repair.
Heavy deadlift training, which means at least 75 percent of your one-rep max, can increase your production of testosterone.
Especially if you are a man.
#25. Increase growth hormone
Growth hormone is produced in the pituitary gland and helps stimulate muscle growth, bone density, and fat loss.
Heavy and intense weight training can help stimulate your body to produce more growth hormones.
Who knew that the fountain of youth is lifting a barbell off the floor?!
#26. Lift your mood with the deadlift
Like other compound exercises, deadlifting increases endorphins, the feel-good hormones.
So, next time you have the blues, before reaching for Prozac, get to the gym and deadlift.
#27. Look & Feel Younger
You want to look and feel good, right?
Well, deadlifts will help you look and feel younger.
With more muscle, less fat, better functional movement, and posture, you are going to feel and look great.
Simple Deadlift Workout Plan to Change Your Body
You see the many ways how deadlifts change your body.
The question now is how to deadlift in the most effective way possible.
The first rule is always to respect the deadlift. Learn how to deadlift with proper form.
Never sacrifice form to lift heavier weight, ever.
You also know now that the body will only work its magic if you demand change.
That’s right, like a genie in a bottle, your body will adapt to your demand for more strength.
You have to force your body to respond to new imposed loads.
Sample deadlift workout program
Here is a simple deadlift workout routine:
- 3 to 5 times a week:
- 5 sets of 5 deadlifts @ 50 – 70% of your one-rep max.
Warning: Do not attempt to discover your one-rep max by doing a one-rep maximum lift!
That is a sure way to get injured.
Instead, use Hashimashi’s 1RM calculator. This way, you can safely estimate your one-rep max.
Enter weight or reps
| % of 1RM | Weight | Reps |
|---|
Rest 1 minute between sets.
Then, superset chin-ups and dips, which means doing a set of chin-ups and then immediately following with a set of dips:
- Five sets of 5 chin-ups/dips with one-minute rest in between each set.
- Finish off with five sets of 10 reps of lateral raises, with one minute between each set.
- This entire deadlift training session should take no more than an hour.
- See this article by Chad Waterbury that discusses why this deadlift workout will increase testosterone.
As far as deadlift gear goes, deadlifting requires a small area and a minimum amount of equipment available in most gyms that have free weights.
Or you can set up a home gym in a small area with the minimum amount of deadlift equipment.
The Best Deadlift Setup for Proper Deadlift Form
You didn’t think that I’d leave you flailing in the wind without the best deadlift tutorial video, did you?
Now that you want to start a deadlift workout program, you must focus on perfect deadlift form as much as possible.
This is the best video on the deadlift setup that I have seen to date.
This 5-step deadlift setup from the classic barbell training book Starting Strength has helped me, so I thought you would be interested.
This deadlift setup is gold, do not miss it!
In case you cannot see the video below, read my review and summary of the 5-step deadlift setup:
The S.A.I.D. Principle – How Deadlifts Change Your Body
Specific adaptations to imposed demands are how deadlifts change your body.
Why deadlift 2 to 3 times a week?f
If you want to change your body, you need to let your body know that it must get stronger.
Also, the more you deadlift, the better you will get at deadlifting.
I know there are deadlift workout programs that call for deadlifts once a week.
However, you want to reap all deadlift benefits possible in the shortest amount of time.
Therefore, you want to increase your deadlifting volume by up to 25 to 50 reps per session.
In addition, you also want to increase the intensity by keeping the rest periods short, between 1 and 3 minutes max.
One minute is usually sufficient.
Your deadlift workout now becomes your base.
Do your deadlift training first, and then a few single-joint exercises like chin-ups, dips, and lateral raises for your upper body.
Now, you are pushing your body to change with one of the most effective activities in the world.
This is how deadlifts change your body, and even your life, in more ways than you can imagine.
How Deadlifts Change Your Body – Wrapping Up
Deadlifts are known as the King of exercises for good reason.
They work all the major muscle groups of your entire body – simultaneously!
And when it comes to finding a single compound movement that can give you maximum body transformation, deadlifts are hard to beat.
While there are deadlift variations like the:
- Romanian deadlift,
- Sumo deadlift,
- Stiff-leg deadlift, and
- trap-bar deadlift, the basics still deliver results.
Conventional deadlifts alone can strengthen your posterior chain muscles, improve bone density and give you amazing results.
Whether you want to increase overall strength, improve body composition or functional fitness, how deadlifts change your body is remarkable.
And you don’t need to use heavy weights to accomplish your fat-to-fit transformation goals.
Even if you lift lighter weights, as long as you lift consistently and practice good form, deadlifts are one of the most effective ways on the planet to change your body.
What’s Next
Now that you understand the power of deadlifting, you most likely want to know three things:
- Why are deadlifts so powerful?
- How to get started with the deadlift, and
- The best tips on deadlifting
Here are 3 articles that will answer the above questions:
- 7 Deadlift Muscles Worked That Will Change Your Body and Life
- How to Deadlift for Beginners – A Step-by-Step Guide
- 50 Essential Deadlift Tips and Tricks Every Beginner Should Know
What’s Next
Now you know how deadlifts change your body.
But what if you don’t want to or cannot deadlift?
What other alternatives do you have?
Try out any of these great options:
