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May 17

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Deadlifts Why Do They Play Such A Big Role In Strength And Muscular Development

The deadlift, along with the bench press and squat, is one of the 3 power lifting exercises also knows as the “BIG 3“. It is no surprise that the deadlift exercise is considered one of the most important compound exercises.

Deadlifts help build overall thickness and muscle mass, as well as help release growth hormone and testosterone, which are crucial for recovery and muscular gains.

Its strongest quality is working so many muscle groups simultaneously.

MORE DETAILED BENEFITS OF DEADLIFTS:

  • Helps create a strong core to work in sync with the abdominal muscles for maximum support
  • Overall Mass Gains
  • Release of Growth Hormone and Testosterone
  • Works Upper Back
  • Works Middle Back
  • Works abdominals
  • Works Lower Back and Lats
  • Works Rear Deltoids
  • Works Traps
  • Works Arms and Forearms
  • Works the over all leg muscles (Big muscle groups)
  • Different types of deadlifts can help isolate even more muscle groups as shown below

TYPES OF THE MOST COMMON DEADLIFTS AND HOW THEY DIFFER:

STIFF LEGGED DEADLIFTS:

Muscles Targeted (Priority):

  • Spinal Erectors
  • Gluteus Maximus
  • Latissimus Dorsi
  • Hamstrings

Pointer: If your goal is to isolate the hamstring, don’t go too heavy! The greater the weight, the more the gluteus muscles take over.

SUMO DEADLIFTS:

The biggest difference between the sumo deadlift and the classic deadlift is that this exercise hits the quads and adductor muscles a lot more since there is no tilt on the pelvis and as a result less back muscle fiber recruitment.

Muscles Targeted (Priority):

  • Less Back
  • More Quads
  • Adductors

Pointer: Use caution for the bicep tendon during power grip!

THE STANDARD DEADLIFTS: Best of ALL WORLDS

Muscles Targeted (Priority):

  • Overall Back
  • Spinal Erectors
  • Gluteus Maximus
  • Latissimus Dorsi
  • Teres Major

Pointer: Highly recommended to perfect this move before moving onto the other variety of deadlift techniques

THE CLASSIC(STANDARD) DEADLIFT EXECUTION:

1 ) Stand Facing the Barbell
2 ) Legs Slightly apart with abs tight
3 ) Back slightly arched
4 ) Bend the knees until thighs are parallel to the floor (or close to parallel)
5 ) Grip over hand and slightly wider than shoulder width apart
6 ) Inhale on the bottom of the motion (the start)
7 ) Lift the bar by straightening your legs and this will cause the bar to slide up your shins
8 ) Once the bar is at knee high, straighten out your torso and exhale as you finish the motion while you are becoming fully upright as a unit

DO NOT ARCH YOUR BACK AT ANY GIVEN POINT

THE STANDARD DEADLIFT WITH HEX BAR (OR TRAP BAR):

Muscles Targeted (Priority):

  • Less Back
  • MORE Quadriceps
  • MORE Traps

Can be performed with Dumbbells to mimic the movement

TYPES OF DEADLIFT GRIPS – PROS AND CONS

REVERSE POWER GRIP:

The power grip limits the rolling of the bar and allows for a much heavier lift. On the other hand, the bicep tendon of the under grip hand is under high risk during heavy lifts.


CLASSIC OVERHAND GRIP:

This grip is not as risky for the bicep tendon and is the most common grip for non power lifters. But the one down fall of this grip is it does not allow for as heavy lifts as the power grip.

CONCLUSION:
If you are looking to increase overall mass and thickness, the deadlift is your exercise! Along with proper nutrition and integrating this lift into your workout regimen, you can accomplish some serious gains in less time than you may think.

MELIH F. COLOGLU / ACPT
Owner of www.covermodelphysique.com
Team Grenade Sponsored Athlete

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