For us, there’s nothing better for building strength than doing heavy deadlifts with proper form.
Deadlifts have multiple benefits as they target major muscle groups in your lower and upper body. You may already know that compound lifts are great for strength. Top of the compound movement list are deadlifts.
On the flip side, lifting heavy does have its risks too. Pushing your body to its extremes may cause niggles and injuries from time to time. The main risk with the deadlift is your lower back muscle groups. However, injuries tend to occur from faulty posture, so get this right and you’ll be on to a safe winner.
Weighing the pros and cons up, deadlifts have to form a part of your resistance training programme to help with muscle mass growth and strength gains.
In addition, there are various variations of the exercise that you can perform to train your entire body. So let’s get into the benefits of heavy deadlifts.
Benefits of Deadlifts in Resistance Training
The deadlift exercise works key muscle groups that make up a large part of your mass such as:
It’s a full-body workout that improves overall strength and athletic performance.
If you’ve been thinking about how to get some nice glutes and a good set of abs, you should certainly incorporate the deadlift into your intense weight training sessions.
Aside from that, if you deadlift twice per week, you can boast about having multiple leg day sessions in a single week!
As part of a strength training block I did, deadlifts featured twice a week. One session was with heavy deadlifts at 1-3 reps for 6 sets, and the other session was more volume with Romanian deadlifts at 15-20 reps for 3 sets. The results for me in terms of strength and conditioning, when combined with a good diet, were outstanding.
Here are 7 of the major benefits of heavy deadlifting:
1. Increase in Overall Strength and Muscle Mass
One of the most significant advantages of heavy deadlifts is the full-body strength they may develop. It is a compound lift, which means it works for many different muscle groups simultaneously.
The deadlift (particularly the conventional barbell deadlift) strengthens your tendons and stabiliser muscles at the same time, giving you more return on investment regarding strength training. It will hit all sweet spots in terms of strength and muscle hypertrophy.
If you’re wondering what you should be deadlifting, here are some deadlift standards KG to work towards.
2. It Helps to Correct Posterior Chain Imbalance
Most of us suffer from a few postural imbalances. This may be true in your lower body, where for example the quadriceps account for the bulk of the muscular mass in the legs.
If hamstrings and calves are neglected, you may be building a structure that lacks balance. If you have an incorrect posture, it can result in arched shoulders, weak abdominals and weak glutes in the long run.
Some believe that deadlifts are bad for you, but heavy deadlifts serve as a great weight training exercise to eliminate these shortcomings and offer you a more robust posture for optimal spine stability and a healthier back.
Not to mention, it will allow you to carry yourselves more confidently.
3. Stronger Hip Hinge
The deadlift hits multiple muscle groups in your pelvic region. This exercise targets the glutes, hamstrings and lower back muscles, three primary components of the extensor muscles. Strengthening this area will help you cross over into other hip-hinge movements, such as bent over barbell rows, pendlay rows and others.
When you do the Romanian deadlift, you mainly target your hamstrings. The Romanian deadlift also helps attain better core stability, which will help you in the long run. It also increases your grip strength, making you stronger in other exercises like the bench press.
4. Better Density in Bone Mineral
The key to increasing bone density is to conduct weight-bearing workouts that provide external resistance to the entire body.
Since the deadlift focuses on your hips, legs and back, combining it with other strength training exercises can increase bone density. Incorporate different deadlift variations to see maximum muscle growth.
5. Hits Your Core
Training your core and waist is a critical component of a well-rounded workout routine.
While several exercises improve the core, research indicates that deadlifts and other free-weight workouts efficiently engage and strengthen the muscles that support the spine, including the outer oblique, abdominals, and extensors.
6. Increase in Metabolic Rate
Traditional weight reduction strategies combine dietary changes to decrease caloric intake with increased physical activity to enhance caloric expenditure.
When it comes to successfully raising your metabolism via mobility, research indicates weight training exercises like the deadlifts are an excellent option.
All while spending less time in the gym. It’s quality of exercise that counts!
As long as you chalk out the exercise factors such as repetitions, intervals, and intensity appropriately, deadlifting can serve as a boon to improve hypertrophy (more muscle mass).
It incorporates your total body strength to complete the movement. This incorporation increases your basal metabolic rate (BMR).
As an outcome, your body will burn more calories at rest and help you lose weight due to the release of primary anabolic hormones.
Couple this motion with a cardio exercise at the end of the session and you’ll be seeing much better conditioning results fast!
7. Better Endurance
Because numerous muscle groups are engaged in the workout, deadlifts need a lot of energy.
Performing intensive exercises like the deadlift gets the heart rate to rise, which helps the body to burn more calories. The number of calories expended during this phase leads to Excessive Post-Exercise Oxygen Intake (EPOI), which is responsible for restoring the system to its initial state.
EPOI acts to restore oxygen content, reduce lactic acid formation, and produce fresh energy reserves in your body.
Conclusion on heavy deadlifts
Since the deadlift is a complex exercise, it works various muscles, including the quads, abductor muscles, hamstrings, spinal stabilisers and lats.
The advantages of heavy deadlifts are numerous. For us, they are definitely worth it.
This has seen it become a more popular weight training lift amongst all gym goers and not just powerlifters! The are a simple exercise but one of the most effective.
When lifting heavy it’s key to implement proper deadlift technique and even aid your grip through the use of lifting chalk and lifting straps.