Fitness: Your Comprehensive Guide To Deadlifts
- What is a deadlift
- How to do the deadlift
- What muscles do deadlift work
- Benefits of deadlift
- Deadlift variations
- Deadlift versus squat
- Rack pull versus deadlift
- Deadlift for women
- How much weight should I deadlift
- Beginner’s deadlift [rogram
- Deadlift equipment
- Proper deadlift safety tips
- Frequently asked questions about deadlift
A compound exercise is a type of movement that involves various muscle groups, such as the squat. The main benefit of doing this type of exercise is that it can help burn more calories, improve coordination and boost heart health. Furthermore, a compound exercise helps simulate real-life movements compared to an isolation exercise.1
One of the most commonly performed compound exercises is the deadlift, a movement wherein you’re lifting a certain weight off the ground in a static position. This simulates many real life occurrences, such as picking up groceries or moving furniture across the floor. Once you become proficient in doing deadlifts, these real-life movements will become easier and second nature for you.2
A deadlift is an exercise wherein you pick up a weighted barbell off the floor. It is considered to be one of the purest forms of weightlifting, simply because you’re lifting up something and putting it back down.3
The history of the deadlift is shrouded in mystery, and only modern records exist. The deadlift as we know it today is often credited to Hermann Goerner during the period of 1910 to 1920, as he was the first to bring this exercise to public notice. Weighing in at 290 pounds and a height of 6 feet, he became famous for doing various deadlifts, although the records were unofficial.4
By 1946, Bob Peoples, a famed 175-pound strongman known for his deadlift feats, lifted 651 pounds. By 1947, Peoples became the first man to officially lift 700 pounds. Two years later, he broke his own record, lifting 725.75 pounds while having a body weight of only 181 pounds.5
These days, the deadlift remains to be a popular exercise that is watched by millions of viewers around the world. Hafþór Júlíus Björnsson, an Icelandic professional strongman and TV actor, broke the world deadlift record by lifting 1,041 pounds with only a belt and straps for assistance.6 Clearly, the deadlift continues to be popular today and is used as a measure of overall raw power and athleticism.
Deadlifts look like they put a lot of stress on your body — and they do. But as long as they’re done properly, the risk of injury is minimal. The key is to practice good form, especially if you’re a beginner. Here’s how to do a beginner’s conventional deadlift:7
1.Place the bar in front of you. Keep your feet flat on the floor while your legs should be shoulder-width wide.
2.Bend your knees and grab the bar. Keep a straight back while descending.
3.Keep your arms relaxed and use your legs to lift the bar while driving your hips forward. Remember to keep a straight back and don’t hunch your torso. Pull shoulders back once you reach the top.
4.Slowly lower the bar to starting position.
Another thing to consider is to use light weights when starting out. Be conscious about keeping good form throughout the exercise, and work with a trainer to review and correct mistakes.8
The deadlift is possibly one of the most beneficial exercises you can do to improve your body’s strength and balance, all in one workout. This makes the deadlift efficient in both time and calories burned, as well. However, the deadlift should be done properly as improper form can lead to injuries that can set you back for a long time. Make sure you practice carefully with a trainer to check for any mistakes before bad habits that could cause injuries start to settle in.
The deadlift is a compound exercise that targets multiple major muscle groups throughout your body. According to Iron Man Magazine, deadlifts hit muscle groups such as:9
•Quadriceps — Commonly known as “quads” (since they are composed of four muscles), they are found in front of the thigh: rectus femoris, vastus intermedius, vastus lateralis and vastus medialis. They’re responsible for movement and repulsion, as well as extending your knee.10
•Erector spinae — The spinal erectors are a group of muscles that run the entire length of the back, from the sacrum all the way to the base of the skull. They are primarily responsible for flexing the spine, as well as extending it when needed.11
•Glutes — The glutes, which are found in the buttocks, are composed of three muscles: medius, maximus and minimus. They assist your leg muscles when it comes to rotating your leg, moving your hips or raising your thigh. They’re constantly used throughout the day whenever you move.12
•Hamstrings — The hamstrings are composed of three muscles: semitendinosus, semimembranosus and biceps femoris. They begin at the bottom of the pelvis and run down to the back of the thigh. Hamstrings are the opposite muscle of quadriceps, in that they are responsible for relaxing and straightening the knee.13
•Latissimus dorsi — The “lats,” which roughly translates to the “broadest muscle of the back” is not used in most daily activities, but plays an important role in physically demanding activities, such as pullups and swimming.14 It is a flat muscle that spans the width of the middle and lower back. Its connection points start on the upper arm and reach down to the spine and hip.15
•Trapezius — Also known as “traps,” this muscle covers the cervical to the thoracic region on the posterior aspect of the neck and trunk.16 It is mainly responsible for elevating, retracting and rotating your scapula, which is commonly called the shoulder blade.17
•Forearms — The forearms are some of the most crucial muscles, as they play a role in many activities and exercises. Training them properly can help improve overall grip strength, allowing you to lift heavier weights for your deadlifts. Strong forearms can also help in grappling sports, such as wrestling or judo.18
Many physical therapists, coaches and athletes assert that the deadlift is one of the best exercises you can do for your body, as it helps target many muscle groups at the same time. But are these claims substantiated properly? As it turns out, scientific research shows the benefits of deadlifts.
One of the most noticeable benefits of performing deadlifts regularly is reduced low back pain. In a study published in the Journal of Strength and Conditioning Research, 35 participants with low back pain did deadlift training with supervision from a physical therapist for a total of eight weeks. Results indicate that the test subjects experienced less disability, less pain intensity and higher performance.
Furthermore, the researchers suggest that deadlifts may help rehabilitate individuals with low back pain when done under supervision.19
For those who have time constraints, the deadlift can help you burn more calories in less time. According to research published in BMC Sports Science, Medicine & Rehabilitation, deadlifts target many muscles over large ranges of motion, such as the quads, hamstrings, glutes and hips.20 Another study notes that doing deadlifts may provide other benefits, such as:21
- Reducing effort in chair-raising tasks and lower of heavy items to the floor
- Boosting muscle mass and functional hypertrophy in contact sports
- Reducing the chances muscle atrophy prior to surgery
- Lowering the risk of sarcopenia in adults
- Increasing sprint speed and vertical jump performance
- Lowering risk of ankle, knee and leg overuse injuries
Once you’ve mastered the conventional deadlift, you’ll need to challenge your muscles in new ways so you can keep getting stronger and better. The good news is that there are many deadlift variations you can try. The following are some of the most popular variations that can be practiced under the guidance of an experienced trainer.
The Romanian deadlift is a slightly harder variation of the conventional deadlift, and is a good way to challenge yourself once you master the basic deadlift. It requires more hamstring, glute and back muscle activation than a normal deadlift. Another important difference is that in Romanian deadlifts, you lower the bar just below your knees, and stop at that point.22 To do the Romanian deadlift, follow these steps:23
1.Grab the barbell and lift it up with a pronated grip.
2.Keep the chest up and engage your core. Your back must have a natural arch.
3.Lean forward from the hips, pushing them until your torso is almost parallel to the floor.
4.Keep your arms straight and relaxed, sliding the bar down your thighs as your torso leans forward.
5.Activate your hamstrings and glutes to lift your torso, while pushing your hips forward until you return to the starting position.
The single leg Romanian deadlift helps strengthen your hamstring muscles. Training your hamstrings is important as it is one of the major muscle groups in your legs that gets used all the time. They’re responsible for running, as well as knee flexing and stabilization. Effective training of hamstrings can help increase your speed and agility.24 To do the exercise, follow these steps as instructed by Johnson Fitness:25
1.Grab the bar, keeping your arms relaxed and straight. Keep your feet apart at shoulder width.
2.Bend both knees slightly, then raise one leg off the floor, pointing it towards the back. Keep the standing knee slightly bent.
3.Keep a straight back and use your hips to lower your torso until it is almost parallel to the ground.
4.Squeeze your glutes as your torso becomes parallel to the floor. Raise your torso to the starting position using your hip muscles.
The single leg Romanian deadlift is an advanced workout. Here are some tips to follow before trying it:26
•For beginners, to practice good form by doing a simple balance and reach maneuver. Don’t use weights yet.
•When using weights, start with something light.
•Keep your neck in a neutral position.
•Keep your standing knee relaxed (do not lock the muscle).
A one leg (or single-leg) deadlift can help boost your balance, since you’re lifting the weight with one leg only. To do the exercise correctly, these steps should be performed correctly:27
1.Keep your feet together and make sure that your balancing foot is hard on the ground.
2.Raise the other leg behind you until it is slightly hovering off the ground only.
3.Straighten the back leg you just lifted, dorsiflex the foot and push through the heel.
4.Keep your back flat with squared hips and shoulders. Inhale and slowly hinge at the hips.
5.Slightly bend the standing knee and push farther back with the lifted leg.
6.After reaching bottom position, pause for a second.
7.Pause at the top of the repetition and repeat for required number of reps.
As the name implies, the dumbbell deadlift is done using dumbbells instead of a standard barbell. This can be a convenient option for people who do not have barbells at home and only have dumbbells at their disposal. It’s also useful if the barbell is currently in use at the gym. To perform the dumbbell deadlift, follow this procedure:28
1.Grip two dumbbells and hold them at arm’s length in front of your thighs.
2.Spread your feet wider than your hips and slightly bend your knees. Engage your core.
3.Hinge at your hips and lower your torso until it is parallel to the floor. Ensure that the dumbbells stay close to you at all times.
4.Return to the starting position. This completes one repetition.
The dumbbell stiff leg deadlift is a slight variation on the regular dumbbell deadlift. You will need to keep your legs straight and stiff throughout the duration of the maneuver, performing a squatting motion. To do the dumbbell stiff leg deadlift, here are the steps:29
1.Pick up a pair of dumbbells with both hands and spread your legs shoulder-length apart.
2.Slightly bend your knees and engage your core.
3.Bend your torso at the hips until it becomes parallel to the floor.
4.Pause, squeeze your glutes tightly and ascend to the starting position.
The sumo deadlift gets its name due to its similarity to the squatting stance that sumo wrestlers adopt. Those who have big legs and hips who have trouble doing a conventional deadlift are more than welcome to try out the sumo deadlift, as it is more accommodating for their frame. Conventional deadlifts typically favor lankier lifters.30 Aside from these benefits, the sumo deadlift can offer other things, such as:31
•Shorter range of motion — Spreading the legs wider shortens the travel of the bar before lockout. Theoretically, this can help you lift more pounds.
•Less force on your lumbar spine — The sumo deadlift helps reduce the shear force experienced by the spine when lifting weights.
•Better ergonomics for others — Long-legged lifters may benefit from the sumo deadlift due to the exercise’s wider stance. Certain lifters who have hindrances from performing a conventional deadlift may also try this variation and see if it works for them.
•Improves your conventional deadlift — Performing a sumo deadlift can boost your conventional deadlift because it exercises new muscle fibers that are not normally targeted during regular deadlifts. Hence, when you return to the conventional deadlift, you’ll notice that you can do it better than before.
To do the sumo deadlift, follow these steps:32
1.Spread your knees out, with your feet wider than your shoulders. This helps engage your glutes more.
2.Grip the bar at shoulder width. Inhale and engage your core.
3.Lift the bar, while keeping your back flat and your lat muscles engaged.
4.Keep your knees out and drive the quads to assist with lifting.
The sumo deadlift high pull is an exercise commonly taught in CrossFit gyms. In fact, it is actually a “foundational movement” taught at a Level 1 certification course. A sumo deadlift high pull starts with a sumo deadlift, and explosively pulling the bar up just before it reaches the chin. If you want to give it a go, just follow this procedure:33
1.Start with a sumo deadlift stance by spreading your feet just wider than your shoulders with toes pointed out. Grab the bar with a narrow grip. Keep your buttocks low and your back flat.
2.Engage your core and pull the bar up your body. Once you reach full hip and knee extension, pull the bar high enough just until it reaches below your chin.
3.Let the bar fall back to the floor.
The trap bar, also known as an Olympic Hex Bar, is a type of gym equipment with the shape of a hexagon. It is primarily used for squats, shrugs and of course, deadlifts. It has large handles on either side, and you position yourself in the middle to lift it up properly compared to a regular barbell, which you pick up in front of you.34
According to research published in Men’s Health, the trap bar activates the quads more, compared to the standard barbell, which focuses on the hamstrings. Furthermore, the trap bar may help boost lifting power, since the center of gravity is closer to you.35 To do a trap bar deadlift:36
1.Position yourself in the center of the bar with feet hip-width apart.
2.Bend your hips and knees and reach for the handles on both sides. Inhale and tighten your core.
3.Stand up by straightening your hips first, then your knees. Keep a flat back and tighten your glutes at the top position.
The kettlebell deadlift is a great introduction before performing a standard deadlift as it can help you get used to the form.37 It’s also a great foundation exercise before moving on to other kettlebell exercises, such as the kettlebell swing. To do the kettlebell deadlift, here are the steps you should follow:38
1.Start with a basic deadlift stance and hold the kettlebell with the handle in alignment with the back of the arch. Place your arms down to your sides, and engage your shoulders, hips and core.
2.Hinge your hips back, hold the kettlebell firmly and lift it, driving the hips forward.
3.From the top down, control the hinge again and return the kettlebell to the floor. Return to the starting position without the kettlebell.
A deficit deadlift is a type of deadlift performed where your body is on a raised platform, typically 1 to 4 inches high, while the barbell stays flat on the ground. This increases the range of motion when lifting, which means more muscle fibers are engaged. In essence, you’re putting your body at a slight disadvantage, and this workout can play to your strengths if your anatomy can handle the exercise.39 To compute for the ideal deficit:40
1.Measure your height and wingspan (from one fingertip to the other)
2.Compute for the difference between the two.
3.Divide the difference by two and that will be your ideal deficit.
Note: For every inch added to the deficit, subtract 10% from the max weight you’re lifting.
Height: 67 inches
Wing Span: 64 inches
Height – Wing Span / 2 = Ideal Deficit
67 – 64 = 3 / 2 = 1.5
Start with a 1-inch deficit when trying this deadlift variation. If you accomplished this with a flat back, add another inch. Remember: as long as your back stays flat, you won’t injure yourself.
A hook grip deadlift is simply a conventional deadlift, but the main difference is how you hold the bar. This approach can help increase grip strength and ensure a successful lift. Lifters who have large hands and long fingers can benefit the most from using this grip. To do a hook grip follow these steps:
1.Wrap your four fingers over the top of the bar, then wrap them over the top of your thumb.41
2.The correct form should look like the second image posted below.
The suitcase deadlift specifically targets your oblique muscles, as this maneuver is done on either side of your core.42 If you want to have a strong and lean core that you want to flaunt, do not neglect your oblique muscles. They are important to the entirety of the core muscles because they help twist your torso, as well as help support back muscles and improving posture.43
The great thing about doing the suitcase deadlift is that aside from a barbell, you can use a kettlebell or a dumbbell, making it convenient for those who do not have a barbell at home. To start the maneuver:44
1.Grasp the weight on one hand by your side.
2.Hinge your hips back like you’re doing a regular deadlift and bring your hips forward to stand up.
3.Lift the weight as you rise while keeping your shoulders completely square. Reverse the process and repeat, then do the deadlift on the other side.
While the deadlift and the squat look like similar exercises that target the same muscle groups, there’s actually a huge difference between the two. The squat focuses on working out your legs more, as opposed to the deadlift, which focuses on hinging the hips to load the glutes. Another major difference is that the weight in the squat is loaded on the shoulders, while the deadlift starts from the floor.45
The question now is: “Which exercise is better?” The answer really depends on your current fitness goals. In squats, the major muscles involved include the glutes, quadriceps and hamstrings. As for the deadlift, it also involves the torso muscles.46 It’s best that you figure out what your current goals are and then structure your workouts to fit deadlifts and squats (if that’s what you require). You may certainly do both exercises, even on the same day.
A rack pull is a form of deadlift done with the assistance of a power rack. The idea here is that since a rack pull has a shorter range of motion, you can lift heavier weights compared to your normal deadlift workouts, thus helping strengthen back muscles further.
It is by no means an exercise to replace the deadlift. Instead, a rack pull is done to supplement your regular deadlift, since it doesn’t work as many muscles. If you think your deadlifts need improvement, adding a rack pull to your workout may get the results you’re looking for. To do them, here are the steps:47
1.Position the height of the rack just below your knee, above the knee or halfway up your thigh. The lower the height, the more glute muscles are activated.
2.Grasp the bar with palms at shoulder-width apart. Engage the hamstrings and push your hips back.
3.Keep the back straight, lift the weight and drive the hips forward while straightening your knees.
4.Pull shoulders back once you reach the top of the movement.
Deadlifts may look intimidating for women, but if you’re a woman this exercise is safe and beneficial for you too. In addition, experts recommend that it become part of your fitness routine if you want to have well-sculpted glutes. Female athletes may also benefit from doing deadlifts, as it can strengthen your hamstrings, which can help increase foot speed.48,49 If you’re a woman seeking to try deadlifts, you can check out the many variations listed here.
The weight you can deadlift is important as it dictates how strong you are when it comes to performing this maneuver. If you’re just starting out, figure your one-rep max (1RM), which is the heaviest weight you can lift for one repetition. Here’s a guide you can use to gauge your power, according to Men’s Journal:50
•Novice — Less than your current bodyweight
•Average — 1.25 times your bodyweight
•Strong — 1.5 times your bodyweight
•Very strong — 2 times your bodyweight
Now that you know how to do a proper deadlift, how do you incorporate it into your workout routine? Here’s a simple program from T Nation that follows a strict three-week deadlifting routine where every fourth is a deadlift-free week. The rest period helps prevent plateauing once you return to the gym:51
- Week 1 — 5 x 5 x 70% (5 sets of 5 reps at 70% of your 1RM)
- Week 2 — 5 x 3 x 75%
- Week 3 — 5 x 1 x 80%
- Week 4 — No deadlifts, but do accessory movements (weighted back raises, good mornings at more than 10 reps each)
- Week 5 — 5 x 5 x 75%
- Week 6 — 5 x 3 x 80%
- Week 7 — 5 x 1 x 85%
- Week 8 — No deadlifts, but do accessory movements
- Week 9 — 4 x 5 x 80%
- Week 10 — 4 x 3 x 85%
- Week 11 — 4 x 1 x 90%
- Week 12 — No deadlifts, but do accessory movements
- Week 13 — 3 x 5 x 85%
- Week 14 — 3 x 3 x 90%
- Week 15 — 3 x 1 x 95%
- Week 16 — No deadlifts, but do accessory movements
- Week 17 — Retest your max weight
It may seem like the only requirement for a deadlift is to purchase a barbell, but there’s more to the exercise than simply acquiring a piece of metal and some weights. There are other things that should be taken into account so you can deadlift properly and minimize the risk of injury to you and to others.
You should also have a pair of weightlifting straps, as they can help support your hands and arms when deadlifting. Chalk can also help improve your grip on the barbell if your hands get sweaty during exercising. Just make sure to keep your space tidy and don’t spill chalk all over the floor.
A powerlifting belt may also help maintain posture when lifting, so find a size that fits your torso properly. Chains and resistance bands can increase the intensity of your deadlifts if you’re looking for an additional challenge.52
The type of shoe you’re wearing is important, as it can make all the difference in performing deadlifts properly. Typical running/gym shoes have lots of compression, which can cause imbalances when lifting weight off the floor. If possible, invest in Olympic weightlifting shoes, as they have zero compression to keep you stable.53
But what if you go barefoot? It’s certainly possible to deadlift without wearing shoes. According to Fitness Purity, deadlifting while barefoot may benefit you in different ways:54
•Strengthens your ankles
•Gives better stability
•Focuses more on your glutes and hamstrings
•Holds your back better
However, the downside to deadlifting barefoot is the significantly increased risk of injury. Shoes protect your feet, so you should wear them at all times. Don’t get used to weightlifting barefoot. Here’s the criteria for deciding on a weightlifting shoe:55
•Tight foot, ankle and heel support
•Offer side support when spreading feet on the ground
•Outsole must be tough enough to protect the feet
•The fabric must be of high quality, while offering breathability
•Inner soles must be thin
Deadlifts must be performed properly to help minimize the risk of injury. Improper form can put uneven pressure on your spinal discs, which can lead to bulged discs.56 Discs are composed of cartilage, acting as cushions between the vertebrae.57 A bulged disc can lead to back pain, leg pain, numbness and sciatica.58 To deadlift safely and properly, here are some important things to keep in mind when performing the exercise:59
•Stance — For a conventional deadlift, make sure your feet are hip-width apart. This helps create ample space in your arms so your legs do not block them when you lift.
•Feet — Beginners usually put the bar in front of their toes, but this is actually wrong because it puts the bar in front of your balance point and further away from your center of mass. Instead, put the bar midfoot because it will provide better balance when lifting.
•Grip — Novices should grip the bar shoulder-width apart. A normal grip is usually preferred, but as mentioned earlier, you may try using a mixed grip. Make sure to wrap your thumbs around the bar to make it easier to hold.
•Arms — The arms must be vertical when looking at a front view. Lock your elbows and keep your arms straight when pulling.
•Bar — Make sure the bar lifts at the midfoot because that is where your center of balance lies. The bar must travel in a straight, vertical line to reduce the distance traveled.
•Hips — Hip position is key when starting with deadlifts. There’s no perfect position to follow, as it really depends on your anatomy. The best way to figure optimal hip position is to set up the bar over your midfoot, then grab it and bend your knees until your shins touch the bar.
•Shoulder blades — The shoulder blades must be above the midfoot when pulling the bar. Keep a straight line from the foot, to the bar and the shoulder blades for maximum efficiency when pulling.
•Shoulders — As for your actual shoulders, they must be in front of the bar when setting up a deadlift.
•Back angle — Make sure your back is constantly straight throughout the deadlift. For the ideal angle, simply ensure that your foot, the bar and shoulder blades are in a straight line.
•Shins — Your shins must not touch the bar when setting up your foot under it. When lifting, the bar should only touch them slightly. If bruising or bleeding occurs, your form may be wrong and needs adjustment.
•Knees — Remember to push out your knees when reaching the top of the deadlift. This also prevents the bar from hitting your knees on the way up.
•Head — Keep your neck neutral with your back. This means you should not look up when lifting.
Q: How much does a deadlift bar weigh?
A: The weight of a bar used in deadlifts depends on the type of bar you want to use. Normally, four are employed:60
•Standard bar — This is the most common bar, which can be used for a variety of exercises as well, such as bench press and squats. It typically weighs 45 pounds, but those with thicker grips can reach up to 55 pounds.
•Olympic weightlifting bar — This looks like a standard bar, but is built differently to help enhance the weightlifting capabilities of the user. It also weighs 45 pounds.
•Trap bar — A hexagonal-shaped bar that puts you on the center of gravity, this bar is easier on your joints. The bar usually weighs 45 pounds, but different manufacturers can have differing weights.
•Safety squat (yoke) bars — A standard bar with padded arms that protrude on the edge to help support the neck and shoulders, this item typically weighs heavier than a standard bar, at 60 to 65 pounds.
Q: Which muscles are used in deadlifts?
A: The deadlift is a compound exercise that works many major muscle groups in your body, such as your core, shoulders, hamstrings, glutes and quads.61
Q: Why is the deadlift the best exercise?
A: The deadlift is often considered the best exercise because it engages many major muscle groups at the same time. Doing it regularly can help build strength and stability, as well as improve your posture.62
Q: Is a deadlift bad for you?
A: The only time a deadlift is bad for your health is when you don’t use good form, which will subsequently cause an injury.63
Q: When should you do a deadlift?
A: The best time to do a deadlift depends on your preference. Some lifters like to do it when working out their backs, while others like doing it during leg day. Again, it all boils down to whenever you’re most comfortable doing it without compromising your other workouts.64
Q: Are squats or deadlifts better?
A: The answer depends on your fitness goals. Squats focus more on the lower body, while deadlifts emphasize body-wide benefits. Figuring out your goals can help you structure your workouts better for maximum results.65
Q: Is it normal for the lower back to be sore after deadlifts?
A: If you’re new to deadlifts, it’s normal to develop a sore back the day after your workout. The lower back plays a huge role in maintaining good form during deadlifts as it helps maintain stability. Allow the pain to completely subside before resuming deadlifts. If soreness still persists, you may have developed an injury.66
Q: Is the deadlift a back exercise?
A: Yes, the deadlift works out the back muscles, as well as leg muscles.67
Q: Can you do deadlifts and squats on the same day?
A: According to Elliott Hulse, a renowned fitness coach, it’s possible to do deadlifts and squats on the same day. He stresses that it’s important to structure your workouts in a way that you can do both without straining yourself, or else you won’t get the most out of your day. For example, heavy squats can be followed by lighter deadlifts or vice versa.68
Q: Can deadlifts help you lose belly fat?
A: No, but deadlifts can help build stronger muscles throughout your body. To effectively get rid of belly fat, you need to lower your overall caloric consumption while simultaneously eating a healthy diet that promotes fat loss. A ketogenic diet with intermittent fasting is a good way to take back your, get strong and lose body fat.69
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