12 Reasons Women Need to Deadlift
Last updated on : December 16 2017
If you're looking for exercise recommendations, consider deadlifting. It's increasingly popular among women because it makes gym time fun, challenging, and more efficient.
The exercise takes its name from the dead, or stationary weights lifted directly off the ground. These loads can be either barbells, dumbbells or kettlebells depending on preference.
Deadlifting is taxing both mentally and physically so we put it into the "no pain no gain" category. However, master the exercise and build it into your routine and the benefits show!
How to Deadlift
The exercise involves lifting a barbell from the floor to mid-thigh. Locking your hips and knees. And then returning it by bending your knees slightly and moving your hips back. Then repeat without letting the bar go.
There are variations to the exercise that give your overall routine some variety. These include the sumo and the snatch, plus more.
However a word of caution, the deadlift can place unnecessary strain on your back and related muscles. Completing it with the right form is essential. So seek advice from your trainer or gym before trying it out.
Stop if you cannot do it correctly or are developing niggles or strains. Start again when you are rested and have mastered the proper form.
Watch this demonstration by Gabrial Sey to learn how to do this exercise correctly. Video demonstration.
Why Women Should Deadlift
Weightlifting is not just for athletes. There is a growing understanding that incorporating weights into your exercise routine is both beneficial and essential.
Weights don't build muscle mass unless taken to an extreme. Instead, they improve your feminine proportions through better toning and the development of lean muscle.
Deadlifting is, of course, another form of weightlifting, and here are a few solid reasons to do it!
Excellent confidence booster
Women performing this workout are perceived to be healthy and fierce, and with good reason. It improves your core and overall strength immensely. Plus you cannot ignore the massive confidence kick the workout brings!
I've taken this quote directly from SyncTherapy because I can't write it any better...
"Besides stronger abs, the confidence you gain from being animal-strong will make you fearless on the field. Progressively improving your Deadlift technique will make you stronger, train your body to adapt to physical stress, assist you in staying healthy and give you a warrior's mentality to dominate...."
Let's be fearless girls, and dominate!
Works several muscles
Deadlifting is a compound exercise working for different muscle groups in your body simultaneously. A strong reason why many fitness specialists recommend it.
Perform this single exercise instead of going through a range of activities on different pieces of gym equipment. It exercises a variety of muscles simultaneously giving you a fuller body workout than sets of individual exercises. Think of it as a time saver with enormous benefits!
Burns more fat than cardio
Deadlifting is an anaerobic exercise boosting your metabolism. It's an efficient way to burn calories and lose fat fast.
Women who perform it regularly with the proper technique burn fat more efficiently than those following other workouts like cardio, jogging, and even dieting.
A 2014 study by Arizona State University reported that strength training burns over 450 calories an hour, a number that may vary depending on the intensity of your workout and your weight.
Burning this amount of calories is enormous and is far better than your average run on a treadmill. In the calorie and fat burning department, deadlifting produces excellent results.
Helps prevent back pain
Back pain is common as we get old. An estimated 10% of the world's population suffer from lower back pain. Learning to combat it today has long-term life-changing benefits.
The deadlift is a valid lower back exercise. It remedies existing back pain and decreases the risk of injury in later life.
It does this by increasing the strength of your entire core. Found to be better at combatting back pain than strengthening the back muscles alone.
So try this exercise to prevent pain in your lower back today and in later life.
Improves cardiovascular activity
Deadlifts strengthen your cardiovascular fitness because they work your heart. The intensity of the exercise drives much-needed blood flow to your muscles, making your heart work hard.
The result is a better VO2Max (the ability of the human body to utilize and carry oxygen while exercising) promoting stronger cardiovascular health.
A healthy heart gives you the energy to finish your day without the need for an unhealthy snack.
Strengthens grip and biceps
Usually, deadlifts are not exercises associated with developing your biceps. However, perform a few repetitions, and feel them get strong! The resistance needed to hold the barbell exercises your arms and biceps.
Your grip improves too and gets sturdy over time. The more you do this workout, the more you feel your grip strength improve.
You notice that you can move more massive objects without much effort and strain. The best part is that your legs take stairs efficiently and carrying your groceries into the house is now a breeze.
Improves your posture and stability
Deadlifting will unquestionably improve your core strength, and this, in turn, works all the essential muscle groups responsible for your stance.
It won't be long before you are walking taller with stronger muscles in your lower back, waist, and hips. Climbing stairs is no longer a chore and playing sports is easier.
Corrects pelvic tilt
For most women, the regular wearing of high heels has a gradual but steady impact on the pelvis and lower back.
Heels make your back arch unnaturally and can cause painful hamstrings and glutes.
It's not easy to hang up your stilettos, but you can deadlift to correct this imbalance. And reduce some of the harmful effects of wearing heels long term.
Useful in real life
Since you lift heavy weights with this exercise regime, there are real-life applications too.
You'll soon find lifting heavy shopping bags, weeding the garden, or playing with the kids (where a lot of lifting happens) becomes far less stressful than before.
Your stronger lower back brings benefits too. No more squatting to pick up something from the floor or becoming wheezy just from lifting a suitcase into your car.
Easy-to-perform and affordable
Deadlifting does not need years of experience or specialized training and skills. A good physical trainer at your local gym is enough for you to perfect your form.
Another advantage is that you don't need to spend a lot to benefit from the workout. Basic gym membership with free weights and supportive tennis shoes will get you started.
Deadlifting works wonders on the mental and physical health of women. Life gets to each us, and the exercise helps you deal with stress and to maintain a positive outlook.
For me, this is the most significant reason to perform them. The sum of all the little positives leads to one huge confidence booster. I'm a fan.
However, it is vital to perform these exercises correctly and only under a physical trainer’s guidance. The proper technique is essential to avoid injury.
Reach out to your trainer now, and start lifting your way to good health and feminine strength today.
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