Women generally avoid lifting weights as part of their workout routine. And even those who do, tend to ignore Deadlifts. This is majorly because most women balk at the idea of bulging muscles. Some fitness enthusiasts also avoid this exercise due to lack of knowledge and uncertainty of results. But the truth is that these exercises, when done properly can offer increased benefits. Both men and women can do deadlifts to enhance their fitness. Though men may gain muscle mass due to their genotype and hormones, women generally do not get bulky or injured while doing deadlifts with moderate intensity weights.
Benefits Of Deadlift Exercises:
So, why should you try deadlifting? Here’s why!
- It is a full body workout
- It promotes fat burning
- It helps to build muscles
- It increases stability
- Deadlifts improve your posture
- Helps increase grip strength
- Boosts confidence and increases energy levels
[ Read: Exercises To Strengthen Your Lower Body ]
Top 5 Deadlift Exercises:
Here are the top 5 deadlift exercises that involve many parts of the body like hamstrings, glutes, traps, abs, quads, biceps, triceps, lower back and claves:
1. Conventional Deadlift:
Conventional deadlifts are tough, to put it mildly. They work every inch of your body and unfortunately are not as popular as they should be.
- Stand in front of a barbell with your legs at shoulder width apart.
- Bend down to grasp the bar by lowering your hips and bending your knees. You thighs will be parallel to the ground at this position.
- Keep your back straight at all times while doing a conventional deadlift exercise. This could be done by keeping your head in line with your back. Always maintain the natural arch of your backbone and never allow the tailbone to curl.
- Lift the bar by standing up, keeping your back at its natural arch. Hold the weight close to your body and let it hang in front of your thighs. Stand straight with your shoulders pulled back.
- Slowly lower the barbell to its initial position by bending your hips and knees while keeping your back straight.
2. Romanian Deadlift:
Romanian deadlift exercise is the ‘go-to exercise’ for the people who are trying to bulk up. But when done with lighter weights, this form can give your body a good workout.
- Stand straight in front of a barbell placed on the ground.
- Lower your body by pushing your hips back, slightly bending your knees while keeping the shins vertical and the back straight.
- Grasp the bar by keeping your palms facing down (pronated grip) and lift the bar while exhaling, using your hips. Keep your back and arms straight during the exercise.
- Gradually lower the bar by pushing your hips back and bending your knees slightly.
3. Sumo Deadlift:
The sumo deadlift essentially works on the hamstring muscles. But it also has some impact on adductors, forearms, traps, glutes, lower back, middles back, and quads.
- In this exercise, the feet are set very wide as compared to other forms of deadlift. Stand straight in front of the barbell with your feet near the collars of the barbell.
- Keeping your chest up, lower your hips to grasp the barbell using mixed, pronated, or hook grip.
- Keeping your arms straight, lean back to pull the weight using your hips.
- Slowly bend your hips and knees to put the weight off while exhaling.
4. Suitcase Deadlift:
This is the perfect deadlift for women and also for men who are looking for something lighter. It involves the core while reducing load on the lower back.
- Stand straight with barbells, dumbbells or kettlebells (as per your preference) on your sides.
- Keeping your chest out and shoulders back, lower your hips to grasp the bar as you do during a conventional deadlift.
- Hold the weight on either side of your thighs, keeping your back straight.
- Slowly push your hips back while bending your knees and lower the weight.
- Do this a few times at the beginning and increase the intensity and number of lift as you progress with your exercise in few days.
[ Read: Capoeira Workout To Strengthen Your Body ]
5. Single Leg Deadlift:
Single leg deadlifts impact the whole body, but is especially good for the hamstrings, glutes, and lower back.
- Stand with a kettle bell in your hand. You may also hold weights in both the hands as per your preferences.
- Bend while lowering the weight in front of you and raise one of your legs backwards.
- At this point, your body will be almost parallel to the ground and you will be balancing your body on one leg.
- Take a pause and return back to your initial or upright position by pulling the weights up and lowering your leg. Repeat it for a few more times and switch your leg.
A Word Of Caution:
It is important to remember that these exercises are not suitable for people who have injuries or illness that can get aggravated by lifting weights. It is advisable to talk to your coach for understanding your fitness ability and suitability of doing these exercises before starting.
Often, we associate women with fragility and that may be the reason why many women stay away from deadlifts. But women are anything but fragile! So, whether you are a man or woman—try these deadlifts for strength and endurance, not to mention a sculpted body!
Have you tried deadlifts? Why or why not? Share with us right below.
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