Deadlifts are one of the most effective exercises that you can do to work your lower body, core, and back muscles.
You probably know this already, but did you know that they’re great for burning calories?
They can burn up to 600 calories per hour if you’re lifting at the right intensity!
Plus, deadlifts require excellent coordination and balance and will help improve your posture by stretching out your spine.
Whether you’re trying to lose weight or not, deadlifts should be an essential part of any workout routine.
In my personal experience, deadlifts are one of the best weight-training exercises you can do to build muscle, increase your metabolism, and even improve your posture.
How? Here’s how deadlifts can change your life
How Many Calories Do Deadlifts Burn?
The deadlift is a weight-training exercise in which a loaded barbell or bar is lifted off of the ground to hip height.
It is considered by many to be one of—if not the—best exercises for building strength and muscle mass in both men and women.
The deadlift can be safely performed with heavier weights than other exercises that involve similar muscles, because of its wider range of motion and due to its ability to work more muscle groups simultaneously.
Many trainers also believe that it leads to faster muscle growth compared with other similar exercises, as well as improved conditioning due to an increased demand for oxygen and energy (ATP) production.
As such, those looking to increase their lean body mass—i.e., bodybuilders and athletes alike—consider it essential for developing their physiques.
What’s more, it strengthens nearly every major muscle group in your body: hips and legs; back; shoulders; chest; arms…you name it!
A typical deadlift workout routine consists of performing 1-3 sets of 8-15 repetitions with enough weight so that you can only lift each rep once before your muscles fail completely until you cannot continue lifting without complete help from gravity.
The fact that you are using so many muscle groups when you train deadlifts means you will be burning a greater number of calories.
A few factors come into it to get an exact number.
It depends on your weight, how much weight you are lifting, and how many reps you do.
But out of all the compound lifts, deadlifts burn the most calories.
30 minutes of deadlifts will burn more calories than 30 minutes on a treadmill though.
So if fat loss is your goal, it’s time to add deadlifts into your workouts.
Do Deadlifts Make You Ripped?
There’s no doubt about it – deadlifts will make you bigger, faster, and stronger.
But does that mean they make you ripped?
Does doing them make your arms muscular and your waist tiny?
Of course not. In order to get really ripped, you have to do some cardio workouts (like running or cycling) in addition to strength training exercises like deadlifts.
Combining both is a great way to get lean while building muscle at the same time.
Just remember: You won’t grow bulky muscles just by lifting weights!
Your diet plays a big role in this you need to be in a calorie deficit to get ripped.
A balanced diet with a weight training routine full of compound exercises is a great start to burn body fat.
It’s going to get your heart rate up much faster than you think.
What Muscles Do Deadlifts Target?
Deadlifts target most of the major muscle groups, including your hamstrings, glutes, and back.
But one of the biggest benefits of deadlifting is that it works nearly every muscle in your body—in addition to burning tons of calories!
It is hands down the compound exercise that targets the most muscle groups.
On top of that, you can lift more heavy weights than any other lift.
The stronger and more mobile you are in your hips and core, for example, the easier it will be to perform a deadlift with good form.
Some experts even argue that you don’t need any other exercise but deadlifts if your goal is to become strong and build lean muscle mass.
Read on to learn how to do a deadlift safely.
Safety Tips For Deadlifts
If you’ve never lifted weights before, start with an empty bar to learn form and movement.
Once you’ve got your technique down, it’s time to load up.
Start by using a percentage of your body weight and increase from there (the more weight you can handle in good form, the greater stimulus for growth).
For a moderate progression, aim for at least 8-12 reps per set; for a faster progression, shoot for 5-8.
Perform 3-5 sets per workout once a week on nonconsecutive days to keep muscles guessing.
You may be wondering how much is too much when it comes to deadlifting or heavy lifting in general.
The answer is simple: just lift as much as you can while still maintaining good form.
How To Do Deadlifts
To deadlift, begin by gripping a barbell or bar with your hands about shoulder-width apart.
Keep your back straight and chest up.
Set your feet at hip-width and bend down so that you’re in a deep squat position.
Pushing through your heels, stand up quickly while continuing to squeeze your glutes (the muscles at the back of your legs).
As you stand, squeeze your shoulder blades together (this will allow you to lift more weight) and straighten out your arms as you pull yourself upwards.
As soon as you are standing fully upright again, lower back down into a squat position again without letting go of the barbell.
Repeat. Take your time building up to heavy deadlifts though.
They do have a reputation for being unsafe.
Find out more here.
For me, every strength-training routine should have deadlifts in it.
It really is one of the best exercises for building muscle and burning extra calories.
How Many Deadlifts Should I Do A Day?
If you’re new to deadlifting, one set of 5–8 reps per workout is probably sufficient.
However, as you get stronger, your body will adapt and require more exercise.
It’s best to perform at least two or three sets in each session to ensure that you challenge yourself on each rep.
There are no specific rules for how many times a week you should deadlift—it really depends on your schedule.
A standard deadlift is probably fine to do once a week and you can add in different exercises like a trap bar deadlift or kettlebell deadlifts on other days.
Is Deadlifting Once A Week Enough?
For building muscle and burning fat, yes, you can likely get away with just deadlifting once a week.
But to build maximum strength, it’s best to follow it up with an upper-body pushing exercise (like a bench press) and an upper-body pulling exercise (like a chin-up).
For example, if you’re doing five sets of five reps for deadlifts, do about three sets of eight reps for each upper body exercise.
That’ll give your lower back muscles plenty of rest while still challenging your upper body to stay strong.
10 Ways To Achieve Maximum Results With Minimum Effort
Now that we’ve covered the benefits of deadlifts let’s look at a few ways to improve overall strength in your next lifting session.
If you’re new to deadlifting or looking for ways to amp up your routine, there are a few things you should know about achieving maximum results with minimum effort.
- Form Is Key: To maximize gains from deadlifting and avoid injury, it’s important to follow proper form throughout your entire workout. Keep an eye on your body and make sure your form is strong before adding weight to increase intensity
- Don’t Neglect Low-Back Work: Many people think of deadlifts as being a back exercise—and they certainly do target that area—but it’s important not to neglect work for other muscles in your body, especially those in your lower back, legs, and core.
- Do Pairing Exercises For A Better Workout: While most lifters typically focus on one particular muscle group during each day of their workouts, pairing exercises can help balance out different muscle groups and leave you feeling energized
- Get Plenty Of Sleep: Deadlifting requires intense focus and leaves little room for mistakes so getting plenty of sleep every night can help enhance recovery time after a grueling workout session
- Drink Plenty Of Water Throughout The Day Before Training
- Warm Up Correctly: One great way to warm up when lifting weights is by performing dynamic stretches, which will get your blood flowing through your body
- Consider Using An Elevated Deadlift Grip: By using an elevated grip, you can take some strain off your lower back
- Switch It Up Regularly
- Focus On Proper Technique Over Weight
- Always Remember You’ll Never See Results Without Dedication
Alternative Exercises To Deadlifts
Most people turn to deadlifts when they want to build muscle.
This isn’t surprising, because it is one of your best options for building strength and size in your lower body and upper back.
But you can get a similar workout from exercises that put less stress on your joints. Power cleans is one exercise, but there are more.
If you have any kind of injury or painful condition in your hips, knees, or lower back, try starting with an exercise like Bulgarian split squats instead of deadlifting.
You’ll still work for every major muscle group in your legs (including glutes) as well as some stabilizing muscles in your core, plus you’ll get more flexibility since you are bending over to do each rep with just one leg at a time.
And by doing so, you’ll be forced to fire up your posterior chain without putting undue pressure on other parts of your body.
For another alternative take a look at these machines:
Leg Presses and Leg Extensions.
They will not only get you gains but also come closer to simulating real-life movements such as jumping off boxes and running up hills.
Both are great variations that allow you to train hard even if something hurts due to knee problems or hip issues while still getting toned up quickly!
Remember there are always alternatives to whatever machine or movement you desire.
In fact, I would argue there is always an alternative; it’s just sometimes those alternatives aren’t convenient.