The Dead Lift… King
of Muscle Building!
As the king of mass gaining exercises the deadlift cannot be ignored. Anybody wanting to add slabs of muscle to their lower and upper body, to create a stronger and more impressionable physique, can't go past the deadlift.
While it is true that the squat does rank as one of the best size builders however, the deadlift, in my opinion, builds the upper and lower body like no other movement. Furthermore, deadlifting will strengthen the entire back and its surrounding muscles, making this lift great for rehabilitative, and preventative, purposes. In fact, the deadlift is the most effective exercise for building the core strength that supports all other major muscle groups.
Core strength (core pertaining to the central muscles of the body; lower back, glutes and the abdominal region) is a very important health component, in that it supports the body in almost every movement and position, and the deadlift is the key core strength building movement.
WHY DEADLIFT?
The simple answer is…, it works more muscles simultaneously than any other movement (yes, including even the beloved squat). The deadlift truly forces the whole body to grow. It has a real life application. Lifting objects from the ground, from a variety of angles, is enhanced through regular deadlifting. The real life functionality of the deadlift comes into play when one becomes strong enough to lift a heavy object (furniture for example), while decreasing the likelihood of injuring themselves.
GRIPPING STRENGTH
It develops gripping strength. If done without wraps, the deadlift will strengthen the grip like no other movement due to the sheer weight involved (it is not uncommon for one to work up to 300+ pounds for repetitions).
TRUE MEASURE OF STRENGTH
It could be argued that, in a powerlifting context, the deadlift is a true measure of strength due to its lack of emphasis on various performance aids (suits etc). It also employs more muscle groups, and therefore could be deemed a better test of overall muscle strength.
SPECIAL APPEAL
It has a special appeal. Simply picking a weight off the floor, and engaging all major muscle groups in the process, has a special primordial appeal - sort of like ripping a gigantic tree out of the ground. Standing and holding the massive weight also promotes a feeling of immense power
CARDIO RESPIRATORY FITNESS
It helps to develop cardio respiratory fitness. Like the squat, deadlifts will severely tax the cardio respiratory system if done with enough intensity. This obviously has positive ramifications for cardiovascular health. In fact, high intensity deadlifts aerobically tax the body big time.
DEADLIFTS WORK THE FOLLOWING MUSCLES
One of the main advantages of deadlifting includes overall muscle development. I feel deadlifts are superior to the squat as they feel good to perform, and provide a near total body workout. The muscles targeted during with the deadlift include:
THE BACK
Deadlifts are viewed primarily as a back movement; as this is where the main stress is throughout the movement. Indeed, the lower back (the erectors) will become big and strong after a surprisingly short period, with the deadlift. The latissimus dorsi and associated muscles are also worked to a large degree - especially at the top of the movement.
THE GLUTEUS MAXIMUS & ASSOCIATED MUSCLES
The deadlift is probably the best movement in terms of developing round, strong, glute muscles. On ascension, at the sticking point, the glutes are bought into play and can be squeezed at this point for a maximal contraction. Deadlifts also work all the surrounding hip/pelvic muscles.
THE LEGS
The deadlift works the entire leg region much the same as the squat does (except the squat is in many ways a superior leg developer). In fact most of the deadlifting movement is executed by the legs, with the back holding everything in place.
THE ARMS
All arm muscles are contracted during the ascension phase of the deadlift. The forearms, in particular, are worked tremendously.
THE SHOULDERS & TRAPEZIUS
Upon completion, at the top of the movement, the shoulders are pulled back slightly which stresses them along with the trapezius.