Did you ever dream that 7 deadlift muscles worked can change your life? The deadlift is only one exercise you might think, how good can it be? The truth is that the deadlift is more than a prescription for looking and feeling powerful. You can not only change your body, but even your life with the conventional barbell deadlift.
First of all, the simple deadlift, if done with proper form, can dramatically change your body.
You can go from a couch potato, jelly belly donut, to lean and strong. The reason that deadlifts are so powerful, is because the deadlift works most of the muscles of your entire body. From your head to your feet. Your entire upper body and lower body. Very few weight training exercises can match the muscles involved in a deadlift.
Even the great squat.
A progressive deadlift workout program will change your body. And changing your body is the first step to change your life. Deadlifts will build muscle, fight obesity, build confidence and boost your mood. You would become fabulously wealthy if you could package the extensive benefits of deadlifts in a pill.
But, you do not need pills, you just need to deadlift.
Deadlifts Will Do More Than Build Your Body
Deadlifts are greater than any antidepressant out there, I know, I used many. Deadlifting can help you fight obesity faster than you could ever imagine. The deadlift can help you rebuild your life if you are trying to recover from loss, divorce, breakups or estrangements. No matter what your age, you will benefit from deadlifts, even if you are over 70.
The deadlift is a primal and basic lifting exercise that builds muscle, strength and confidence.
A stronger you will be a greater asset to yourself and everyone you care about. This article will focus on the most important deadlift muscles activated. Read this brief article and you will understand why the deadlift is your greatest tool for mental and physical health and fitness.
What are the deadlift muscles worked in a deadlift workout?
Upper Body Deadlift Muscles Worked
Your Entire Back
The deadlift is not a squat. Squats will work your legs, specifically your front quadriceps. The deadlift is primarily a push floor, drive hips, pulling move, which targets your back muscles.
All of your back muscles. Build a strong back to prevent back pain.
Back pain is the second most common type of pain in adults, after headaches. Therefore, use the deadlift to strengthen your back, not to injure your back. So, you must deadlift with the best form possible. Keep your back straight and neutral when you deadlift. Never deadlift with a curved back.
1. Erector Spinae Muscles
The Erector Spinae muscle actually consists of three columns of muscles, the Iliocostalis, Longissimus, and Spinalis, each running parallel on either outer side of the Vertebra and extending from the lower back of the skull all the way down to the Pelvis.
The Erector Spinae provides resistance that assists in the control action of bending forward at the waist as well as acting as powerful extensors to promote the return of the back to the erect position. Source Credit: http://www.musclesused.com/erector-spinae-2/
The erector spinae muscles are among the main muscles used by a deadlift. These are powerful muscles, which help you to bend forward as well as return to a standing position. The erector spinae run down your back, from the base of your skull to the lower vertebrae.
When you deadlift, you are working your entire back, from your hips up to your head.
Warning: You must maintain a neutral back, a flat back, all throughout the deadlift. From when you lower your hips to grip the barbell through your deadlift and return to the floor.
Never, ever round your back.
2. Latissimus Dorsi Muscles
Besides the erector spinae muscles, the deadlift also works your latissimus dorsi muscles. Having strong lats helps to give you the coveted V shape in your back.
3. Arm Muscles
The deadlift muscles involved in the arm region include all the muscles in your arms, forearms and hands.
Strengthen Your Grip
The deadlift will tax your grip muscles like no other weight training exercise. As the deadlift weight increases, your grip strength will increase as well. There are two basic ways to grip for the conventional barbell deadlift:
- The pronated or overhand grip where both palms are facing you.
- The alternating grip where one hand is overhand and the other is underhand.
As your deadlift weight increases, you will likely begin to use the alternating grip to prevent unwanted rotation of the barbell. However, you need to be careful to not injure your biceps when using the underhand grip. The best way to prevent injury to your biceps is to keep your elbows locked and arms straight.
Never, ever try to pull the bar up using your arms alone.
The deadlift starts with a leg press off the floor, hip drive when the barbell reaches your knees, and the final pull by your entire back muscle groups.
4. Shoulder Muscles
The deadlift also targets the muscles of your shoulders. You develop stronger shoulders as you continue to deadlift. When you complete a deadlift, your shoulders are slightly pulled back and the trapezius muscle is also worked. World record dead lifters usually have tremendous trapezius and shoulder development.
5. Deadlift Muscles Used in Your Abdominal Core
The deadlift activates almost every muscle in your body including the abdominal muscles as well. According to Jody Braverman, a NASM Certified Personal Trainer and Writer – During a deadlift, the rectus abdominis and the obliques are both hard at work.
The rectus abdominis is a pair of long muscles that extend the length of the torso. The obliques extend along either side of the torso. Your abdominal muscles are recruited in the deadlift to stabilize your spine.
Lower Body Deadlift Muscles Worked Benefits
6. The Glutes
There are about 640 muscles in the body.
The largest muscle in your body is the gluteus maximus, one of the three gluteal muscles, also known as the buttocks.
The deadlift is an excellent exercise to train your glute muscles.
Keep deadlifting and you will look a lot better in pants.
7. Leg Muscles
The deadlift muscles worked in the legs include the quadriceps on the front of your thigh and the hamstrings on the back.
While the hamstrings only act as stabilizers during the deadlift; the quadriceps are the primary deadlift muscles worked in the legs.
Deadlift Muscles Worked Results Before and After 6 Months
You cannot compare the number of deadlift muscles targeted to most other weight training exercises.
Take the ever popular biceps curl for example.
Think of the size of your bicep.
Now, think of the size of your back.
Even though you cannot see your back, you know your back muscles alone are much larger than your biceps.
If the deadlift only worked your back muscles, the deadlift would still be superior to curls.
But, the deadlift works many more muscles than just your back.
This is why you should not waste your time doing curls only or even worse, squeezing a handgrip.
Yes, the deadlift will even work the muscles of your hand, and strengthen your grip.
So, if you want to strengthen your grip, deadlift.
One of the most powerful exercises you can do to strengthen your entire body is to deadlift.
The deadlift will work the largest muscles of your body.
Bottom line, these 7 deadlift muscles worked include most of the muscles of your body!
In a Crossfit Journal article on the deadlift, Greg Glassman, the creator of CrossFit, said “The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.”
The short answer to the question what muscles do deadlifts work is “all of them!”
If you only have time for one exercise, do the deadlift.
Deadlifts will add a layer of metabolically active muscle that burns fat everywhere.
You will change your body.
And you will change your life.
The deadlift will help you get leaner, get stronger and live better.
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 of your basement or garage with these tools for deadlifting and fitness.
Deadlifts helped me improve my mental and physical health and fitness after the age of 55.
They can do the same for you, no matter what your age.
Please share your story how deadlift muscles worked changed your body and life.