The Ultimate Lift of ALL Lifts
First and foremost, deadlifts offer an opportunity to be one of our heaviest movements, and it’s not uncommon for a woman to deadlift more than her own bodyweight. A big lift like this means equally big returns in strength and power, and hence the creation of lean mass.
Deadlifts also engage the entire posterior chain, including the hamstrings, glutes, shoulders and back, as well as 360 degrees of your core musculature. When you lift heavy, intensely and aggressively, you create a hormonal environment that’s great for both strength gains and fat loss. Targeting the posterior chain can also be corrective for women who are typically quad dominant. Because we sit so much, the glutes and hamstrings are turned off.
That kind of imbalance leads to faulty movement patterns and possible injury, and it also can decrease performance. Then, of course, there are the aesthetic benefits — deadlifts can lead to the round, lifted rear view we all long for and love.
While the squat demands unimpeded ankle mobility and Olympic lifts require advanced skills, the deadlift is accessible to nearly all women, including weightlifting novices. Plus, lifting something heavier than yourself feels crazy good. Every loves lifting heavy, however we must be careful to not cause extensive damage.
Use these tips to perfect your form and get the most from this kick-ass lift.