“Deadlift: The only exercise that makes me question all my life choices… then want to do it again.”
“One lift closer to picking up my entire grocery cart.”
Why it’s important: Arguably the ultimate full-body strength exercise. It works your entire posterior chain (hamstrings, glutes, lower back), lats, traps, and grip strength. It teaches you to lift heavy objects safely using your legs and hips, not your back, making it highly functional. Variations: Conventional Deadlift (most common), Sumo Deadlift (wider stance, often less lower back strain), Romanian Deadlift (RDL – focuses more on hamstrings and glutes, less on lifting from the floor), Trap Bar Deadlift.
- The Name “Deadlift” is Literal: It’s called a deadlift because you’re lifting “dead weight” off the floor – meaning the weight isn’t moving (like in a squat or bench press where the lift starts with the eccentric/lowering phase or is already in motion). It’s a lift from a complete standstill.
- It’s the Ultimate Full-Body Exercise: The deadlift works more muscles simultaneously than almost any other exercise. It engages your glutes, hamstrings, quads, back (erector spinae, lats, traps), core, forearms, and even your biceps (as stabilizers). Some sources even say it works muscles from your “toenails to your hair follicles.”
- Ancient Roots: Forms of the deadlift likely existed in ancient civilizations for practical purposes like moving heavy objects for construction or farming. Strongmen in circuses popularized feats of “dead weight” lifting as far back as the early 1800s.
- “Healthlift” was an Old Name: Interestingly, in some historical contexts, the deadlift was also known as the “Healthlift” due to its benefits for overall well-being and strength. Some modern proponents even try to rename it the “Lifelift” for the same reason.
- The “Big Three”: Along with the squat and bench press, the deadlift is one of the three core lifts in the sport of powerlifting, used to gauge raw strength.
- It Boosts Hormone Levels: Performing heavy deadlifts (especially with 8-10 repetitions) can lead to a significant increase in the production of natural testosterone and growth hormone, which are crucial for muscle growth, repair, and fat loss.
- The “Afterburn Effect” is Real: Because it’s so metabolically demanding and works so many muscles, deadlifts contribute significantly to EPOC (Excess Post-exercise Oxygen Consumption), meaning your body continues to burn calories at an elevated rate for hours after your workout as it recovers.
- Fantastic for Grip Strength: Your fingers are literally the only things connecting you to the bar, so your forearms work incredibly hard to prevent the weight from falling. This makes deadlifts one of the best exercises for developing crushing grip strength that carries over to many other lifts and daily activities.
- Can Improve Your Abs More Than Crunches: While not a traditional “ab exercise,” the immense core bracing required to keep your spine stable during a heavy deadlift can lead to incredible core strength and definition, engaging deep abdominal muscles more effectively than many isolated core exercises.
- World Records are Mind-Boggling: The heaviest conventional deadlift ever recorded in a strongman competition is 501 kg (1,105 lb) by Hafþór Júlíus Björnsson (who played “The Mountain” in Game of Thrones). Women’s records are also incredibly impressive, with Lucy Underdown holding the equipped record at 325 kg (717 lb).
- You Can Deadlift to Poop Better (Seriously!): One of the more amusing, yet practical, benefits cited is improved digestive function. Deadlifts increase intra-abdominal pressure, which can stimulate peristaltic contractions in the colon, aiding bowel movements.
These facts highlight why the deadlift is so revered in the fitness world!
- The Name “Deadlift” is Literal: It’s called a deadlift because you’re lifting “dead weight” off the floor – meaning the weight isn’t moving (like in a squat or bench press where the lift starts with the eccentric/lowering phase or is already in motion). It’s a lift from a complete standstill.
- It’s the Ultimate Full-Body Exercise: The deadlift works more muscles simultaneously than almost any other exercise. It engages your glutes, hamstrings, quads, back (erector spinae, lats, traps), core, forearms, and even your biceps (as stabilizers). Some sources even say it works muscles from your “toenails to your hair follicles.”
- Ancient Roots: Forms of the deadlift likely existed in ancient civilizations for practical purposes like moving heavy objects for construction or farming. Strongmen in circuses popularized feats of “dead weight” lifting as far back as the early 1800s.
- “Healthlift” was an Old Name: Interestingly, in some historical contexts, the deadlift was also known as the “Healthlift” due to its benefits for overall well-being and strength. Some modern proponents even try to rename it the “Lifelift” for the same reason.
- The “Big Three”: Along with the squat and bench press, the deadlift is one of the three core lifts in the sport of powerlifting, used to gauge raw strength.
- It Boosts Hormone Levels: Performing heavy deadlifts (especially with 8-10 repetitions) can lead to a significant increase in the production of natural testosterone and growth hormone, which are crucial for muscle growth, repair, and fat loss.
- The “Afterburn Effect” is Real: Because it’s so metabolically demanding and works so many muscles, deadlifts contribute significantly to EPOC (Excess Post-exercise Oxygen Consumption), meaning your body continues to burn calories at an elevated rate for hours after your workout as it recovers.
- Fantastic for Grip Strength: Your fingers are literally the only things connecting you to the bar, so your forearms work incredibly hard to prevent the weight from falling. This makes deadlifts one of the best exercises for developing crushing grip strength that carries over to many other lifts and daily activities.
- Can Improve Your Abs More Than Crunches: While not a traditional “ab exercise,” the immense core bracing required to keep your spine stable during a heavy deadlift can lead to incredible core strength and definition, engaging deep abdominal muscles more effectively than many isolated core exercises.
- World Records are Mind-Boggling: The heaviest conventional deadlift ever recorded in a strongman competition is 501 kg (1,105 lb) by Hafþór Júlíus Björnsson (who played “The Mountain” in Game of Thrones). Women’s records are also incredibly impressive, with Lucy Underdown holding the equipped record at 325 kg (717 lb).
- You Can Deadlift to Poop Better (Seriously!): One of the more amusing, yet practical, benefits cited is improved digestive function. Deadlifts increase intra-abdominal pressure, which can stimulate peristaltic contractions in the colon, aiding bowel movements.
These facts highlight why the deadlift is so revered in the fitness world!
https://www.runnersworld.com/uk/training/cross-training/a27235876/why-you-should-deadlift
https://www.nike.com/gb/a/deadlift-benefits-and-tips
https://www.medicalnewstoday.com/articles/what-muscles-does-deadlift-work