Deadlifts are considered one of the most effective exercises in exercise. This exercise has a great impact on overall strength, especially the back and lower body, and is very helpful in improving physical strength and body shape. In this article, we will look at the definition and procedure of the deadlift, as well as its pros and cons.
Deadlift definition and procedure
1.Deadlift is an exercise that strengthens the muscles of the entire body by lifting a barbell or dumbbell from the floor. Below is how to perform a basic deadlift:
2.Starting position: Feet shoulder-width apart. The barbell should be positioned in front of your feet, properly positioned under your toes.
3.Grab: Tilt your upper body forward and grasp the barbell with both hands. Your wrists should be positioned vertically.
4.Lifting: Keeping your back and stomach straight, use your hips and legs to lift the barbell.
Putting it down: Slowly lower the barbell in the same position.
A Few Tips for Performing Deadlifts Correctly
Barbell position: When starting, the barbell should be in front of your feet, properly positioned under your toes. There is a risk of injury if you try to lift the barbell too far away.
Back Posture: When deadlifting, your back should always be kept straight. If your upper body leans forward or your back is arched, you run the risk of injury.
Use your hips and legs: Deadlifts are an exercise that primarily uses your hips and leg muscles. You should never lift a barbell with just your arms or back.
Breathing: Breathing is also important. Typically, you exhale when you lift the barbell and inhale when you put it down.
Safety Harness: If you are trying deadlifts for the first time or working with heavy weights, it is a good idea to exercise in a safety harness or have the help of a spotter.
Correct form and technique: Start with light or no weight and focus on correct form and technique.
Deadlifts offer many benefits, but they also pose a risk of injury if performed with poor form, so you should always pay attention to correct form and technique.
How many minutes of deadlift exercise is appropriate?
Deadlifts are an exercise that focuses on sets and repetitions rather than a time-based exercise. Therefore, ‘how many sets and how many reps’ is a more important indicator than ‘how many minutes’.
If you are a beginner, we usually recommend 3-5 sets of 8-12 reps per set. After performing one set, it is recommended to rest at least 1-2 minutes before performing the next set. Calculated this way, a deadlift exercise can take roughly 15-20 minutes.
However, this can vary greatly depending on the individual’s fitness and experience, as well as the weight currently being used. It is most important to always exercise safely, and you should stop exercising immediately if your muscles become overly fatigued or your form begins to break.
Additionally, deadlifts are a very intensive exercise that engages the muscles of the entire body, so they should be one part of your weekly workout schedule to consider. Two to three times a week may be appropriate, and it should be trained in a balanced manner along with other muscles.
Deadlifts are an exercise that offers a variety of benefits, including strengthening your entire body, improving your posture, and burning calories. However, at the same time, there is a risk of injury if performed with incorrect technique, so it is important to seek professional guidance or research correct posture and technique when first starting out.
What you need to remember is that improving your physical fitness is not something that can be achieved in a short period of time; it is a process that requires constant investment of effort and time. So start slow and stick to your exercise routine, including deadlifts!
In my personal opinion, I strongly recommend going to the gym and asking for advice and help from experts.