What muscles does the deadlift work?
Find out the answer, plus the different types of deadlifts to try adding to your strength-training routine.
Ever bent down to clean dog doo from the sidewalk?
Photo: Getty Images
You’ve donea deadlift.
Below, they answer, “What muscles does the deadlift work?”
The Benefits of Deadlifts
Why deadlift?
Two words: injury prevention.
Beyond that, the deadlift is a killer move for gains.
What Muscles Do Deadlifts Work?
No, that’s not an exaggeration.
“The deadlift is a true full-body movement,” says Luciani.
Notably, deadlifts work your:
For people with desk jobs, deadlifts are especially beneficial.
This imbalance increases the risk of injury in both life and sport.
(See also:What Exactly Is the Posterior Chain?)
In fact, the deadlift can replace the sit-up in your exercise routine altogether, according to Luciani.
you’re probably itching to mix it into your workout routine.
But first, master the conventional barbell deadlift.
Then, check out the other types of deadlifts below (including form tips for each).
If your lower back rounds at any point during the lift, lessen the weight.
If that doesn’t correct the rounding, it could be a mobility issue.
(See also:Barbell Exercises Everyone Should Master)
Looking for an additional challenge?
The elevation encourages a greater range of motion, thereby recruiting more muscles.
A.Stand with feet hip-width apart, barbell pressed up against shins, and core engaged.
C.Grip the bar with palms facing shins, hands shoulder-width apart.
Screw pinkies into the bar to engage lats.
(Think: rotate hands slightly outward).
D.Look straight ahead to maintain a neutral neck.
Conventional Dumbbell Deadlift
Time for a quick visualization exercise.
Think about a barbell with a big ‘ole plate on each end.
Now picture two dumbbells.
The handles on a dumbbell are much lower to the ground than a loaded-up barbell is, Luciani explains.
A.Stand with feet hip-width apart, one dumbbell in each hand, and palms facing thighs.
C.Continue lowering until the weights touch the floor or until tightness is felt in hamstrings whichever comes first.
(P.S.You should work on pistol squats, too.)
The first time you try this movement, don’t be cocky.
Start with way lighter weights than you think you’ve got the option to handle.
A.Stand with feet stacked under hips.
If using a dumbbell or kettlebell, hold weight in both hands in front of hips.
Shift weight onto left leg, right foot slightly behind, balancing on right toes.
A.Stand with feet about twice shoulder-width apart, toes pointed outward and angled at 10 and 2 o’clock.
Hex Bar Deadlift
Surprise, surprise!
The hex bar is shaped like a giant hexagon with handles on each side.
It could force you into better deadlift form.
You’re less likely to round or put undue pressure on your spine, she adds.
The more you know!
A.Step right smack dab in the middle of the hex bar with feet hip-width apart.
B.Push butt back and bend at knees until hands can reach handles with straight arms.
C.Stick chest out and pull shoulders back and down.
Then, keeping back flat and arms locked out, straighten legs to stand.
D.Keeping back flat, hinge at hips and bend knees to carefully lower bar back to starting position.
The result: hamstring gains.
Loading note: Donotload the barbell to the weight you’d use for the conventional deadlift.
Oh, and if you don’t have a barbell, no worries.
B.Engage core and tip torso forward to grab bar with straight arms, hands shoulder-width apart.
Keeping back flat, pull bar to standing.
This is the starting position.
C.Keeping knees soft and back flat, push hips back and lower the weight along the front of legs.
Instead of lowering weights all the way to the ground, stop when there’s a stretch in hamstrings.
D.Squeeze hamstrings and core to bring the bar back to starting position.
Squeeze glutes at the top of the movement.
“Don’t skimp on the rest.
Aback massagercan help ease some of the pain all the strain deadlifts can put on the back.
If you’re not sure how much to lift, start low and slow, says Shaw.
“A good goal for someone new to lifting is to work towards lifting their body weight.
Once you hit that, a good second goal is to hit 1.5 times bodyweight,” he notes.
Advanced lifters can lift two to even three times their body weight.
