Deadlifts completely changed my approach to fitness. After spending years focusing on cardio and not seeing the results I wanted, I realized I was missing out on a powerful workout that could transform my entire body.

I tried everything—yoga, Pilates, barre—and even dabbled in weightlifting at the gym. But my understanding was based on Google searches and a few college gym classes, yielding only modest results. Then, my trainer introduced me to deadlifts. I was skeptical at first, but soon, I discovered that deadlifts could take my workout to the next level.

So, should you be doing deadlifts? Here’s everything you need to know to start adding this game-changing exercise to your routine.

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Benefits of Deadlifting

1. Full-Body Activation
Deadlifts target multiple muscle groups in one move. Zach Mayer, a master trainer at Burn 60 Studios (known for training Reese Witherspoon, Alessandra Ambrosio, and Naomi Watts), explains that deadlifts engage muscles all over your body. From your legs to your back, core, and glutes, you’ll get a full-body workout in a single lift. Plus, as you build muscle, your metabolism gets a boost, helping you burn fat even when you’re resting.

A 2020 review of studies confirmed that deadlifts activate key muscle groups in the legs, back, core, and hips—making them a top choice for building strength.

2. Injury Prevention
While some avoid deadlifts for fear of back pain, studies show that deadlifts can actually reduce low back pain in some individuals. However, proper form is essential. Start light, focus on technique, and gradually increase weight to build strength safely. When in doubt, consult with a doctor or physical therapist.

How to Perform a Perfect Deadlift

A traditional deadlift involves lifting a barbell off the ground while keeping your spine neutral and your trunk braced. Here’s a simple guide to perfect form:

1. Setup
   Stand with feet hip-width apart. Reach down to grab the bar, bending your knees and pushing your hips back. Keep your back straight and your neck neutral. Shoulders should stay away from your ears.
2. Lift
   Engage your core, drive your feet into the floor, and squeeze your glutes to stand up, extending your hips fully.

Deadlift Form Tips

• Focus on using your glutes and hamstrings, not your back, to lift.
• Keep your feet hip-width apart.
• Maintain a neutral spine and neck (don’t look up or ahead).
• Keep the barbell over the center of your feet.
• Push your hips back, not down like in a squat.

Deadlift Variations to Boost Your Routine

1. Kettlebell Deadlift
   This variation is great for smaller spaces, like apartments. Stand with a kettlebell between your feet, grab the handle, and keep your back straight. Lift the kettlebell by driving through your feet. Perform 12–15 reps.
2. Romanian Deadlift
   In this variation, keep your legs mostly straight with a slight bend in your knees. Lower the bar or dumbbells by bending at your hips, keeping your back neutral. Lift back up using your legs and hips. Do 12–15 reps.
3. Single-Leg Deadlift
   Balance on one leg, keep your back straight, and hinge at the hips while lifting your opposite leg behind you. Return to starting position and repeat. Perform 12–15 reps per side.
4. Sumo Deadlift High Pull
   With your feet wider than shoulder-width, hold a kettlebell or dumbbell. Bend your knees and lower the weight, then drive up using your hips to raise the weight to chest level. Perform 12–15 reps.
5. Rear Foot Elevated Deadlift
   Place your rear foot on a bench or step. Keeping your back straight, lean forward, lowering your arms toward the floor. Push through your legs and hips to return to standing. Do 12–15 reps on each side.

RELATED:Strengthen Your Glutes with Hip Thrusts

Takeaway

Deadlifts are one of the best exercises you can do to improve your fitness. They’re a compound exercise, meaning they work multiple muscle groups in a short amount of time—perfect for anyone looking to maximize their gym time.

You don’t need a barbell to perform deadlifts; dumbbells or kettlebells are excellent alternatives, especially for variations like the Romanian deadlift. Whether you’re lifting groceries, kids, or your dog, the strength you build from deadlifts will make everyday tasks easier.