8 Benefits Backed by Science
The deadlift is a compound movement – meaning it works lots of muscles– but mainly targets the posterior chain and core – glutes, hamstrings, abs, and upper and lower back.
1. Core Strength
When you do deadlifts, you rely a lot on your core’s stability. Your core is bracing hard to keep your spine rigid. Actively bracing your core will make your core stronger for other exercises, including the chest press, overhead press, and squat. Your core is responsible for facilitating movement, so having a strong core will carry over to everything you do.
2. Improve Posture
Deadlifts train most of the muscles in the legs, lower back and core. These muscles are responsible for posture, and will help keep your shoulders, spine, and hips in alignment.
3. Build Back Strength & Reduce Back Pain
Proper deadlifts with a braced, neutral spine are great for building back strength (upper and lower) and reducing the risk of back pain and injuries later in life.
4. Increase Bone Density
The deadlift loads the spine & hip enabling it to build bone density and prevent osteoporosis.
5. Improve Functional Strength
Deadlifts are highly effective at increasing functional strength due to the activation of your largest lower body muscles. They also train you for the functional activity of safely lifting objects off the floor, which is a key skill for day to day activities.
6. Work the Bootay
Deadlifts are among the best exercises for training your glutes, giving your bum a great aesthetic appeal.
7. Improved Sports Performance
Strong glutes provide power in in all those HIIT plyo moves like squat jumps or jumping lunges as well as sprints. Research suggests that deadlifts are among the most effective strength-training exercises for improving glute power for maximum jump performance.
8. Boost Your Metabolism
When it comes to effectively increasing your metabolism, studies suggest that strength training with compound exercises like the deadlift may be among the most efficient ways to increase calorie burn, all with less overall time spent training in the gym. Additionally, the muscle growth you’ll experience over time will help you burn more calories at rest throughout the day by increasing your base metabolic rate (BMR).