Sometimes when I go to my gym and I’m just not feeling it, I will do deadlifts. First, deadlifts work many muscle groups so if I can only get in the groove for one exercise, deadlifts won’t leave me hanging. They deliver every single time. Second, there are many variations that you can forever change it up so you don’t get bored and you are working the muscles a bit differently each time. Third, and most importantly, they will keep me strong, fit, functional and able to continue living independently as I age beautifully.
Deadlifts are a compound exercise meaning that they engage multiple muscle groups at the same time. Mainly they target the muscles in the lower body, glutes, hamstrings, quadriceps, and calves, but also engage the core, back, and grip strength. Did you know that weight-bearing exercises like deadlifts stimulate bone growth helping maintain optimal bone density? I find this particularly important as my 91 year old mom has osteoporosis. It is not something you want. Weightlifting puts stress on the bones, encouraging them to adapt and become stronger, and that will reduce the risk of fractures. See? If you can only do one exercise, deadlifts are a winner!
Another thing I love about deadlifts is they have helped improve my posture and balance because they engage the muscles in my back like the erector spinae. It plays an important role in spinal alignment. Proper posture is important to me because it helps prevent back pain and enhances my balance which reduces the risk of falls. I feel strong and capable. I don’t have back issues. It is important to note that I do have an old injury in one of my erector muscles that will flare up now and then, but when I work it in a safe environment like my gym, it is just fine. Exercises like deadlifts are both prescriptive and preventative for back pain in my experience.
Let’s talk about falls. Falls can be debilitating. When older people fall, they can be injured and then not moving for several days while they heal up. Not moving is a huge deal as muscle loss starts within a few days. There is a thing called sarcopenia. It is the loss of muscle both muscle mass and strength. This is called sarcopenia. Sarcopenia is associated with aging, but also with being sedentary like when recovering from a fall or an illness. Sarcopenia makes everything we do harder like household chores, and just normal mobility things like getting out of a chair, and it is linked to increased rates of falls, a higher likelihood of getting diseases, nursing home admissions, and dying. As Dr. Gabrielle Lyon says, “Muscle is our metabolic currency.” We want to preserve it. We want to build it up like our $avings account. Deadlifts can be that exercise to help us maintain our muscle, our metabolic currency.
If you watch someone doing a deadlift, they are bending while over pushing their hips backwards and standing up with the weight whether it be dumbbells, a kettlebell, a sandbag or bar. Basically, they are practicing picking up heavy things. This makes deadlifts a great functional exercise. I’m forever picking up heavy things here at the house like bags of feed, or trying to get all the groceries inside with one trip. (I’m not the only one who does that, right?) But mostly and more importantly, I can pick up my grandson, play with him, run, jump and not have to worry about my back or hurting myself. That is the entire point. Online the other day someone said “deadlifts fixe everything” and I chuckled because they do. You get a stronger back, stronger legs, you look leaner, get a dynamite grip, it makes you feel better, gives you confidence. . . and now you can live better, play more and be independent longer. See? They do fix everything.
There are a few different ways to do deadlifts. I like sumo deadlifts where I have a wider stance and my knees go slightly outward. I also like using a hexbar. With a hexbar (some people call it a trap bar) the grip is on the sides instead of in front which reduces stress on the lower body. Many say it is more user-friendly. I also have a contraption called an X3 bar which works with bands hooked to an Olympic type bar. Deadlifts with it are different in that the heaviest part is at the top of the lift. Mixing those into the set now and then is a good thing as it works the muscles differently.
Let’s look at a few of the various forms besides the sumo and hexbar:
- Conventional deadlift: This is the most traditional form of deadlift, where the lifter stands with feet hip-width apart, gripping the barbell with hands shoulder-width apart. The movement involves hinging at the hips, lowering the torso while keeping the back straight, and then driving through the heels to lift the weight. In the photo to the right the athlete is looking forward. My coach always had me look down a bit so my neck was in line with my spine. I see it done both ways and have heard arguments why one is better.
- Romanian deadlift (RDL): RDL is the one I was taught first and the only one I did for a long time. Can you say bruised shins? Yeah, it took a while for me to get the right form with my hips not to low, to learn how to push the floor away instead of lift the weight. RDLs focus more on the posterior chain, including the hamstrings and glutes. It involves a slight knee bend, maintaining a straight back, and hinging at the hips while lowering the weight towards the floor but not all the way which keeps the glutes and hamstrings under tension. (pssst: full disclosure, sometimes I drop it on the last one)
- Single-legged deadlifts, are unilateral exercises that primarily target the posterior chain muscles, including the glutes, hamstrings, calf, and lower back. I like these a lot because I can focus on balance and the movement more. They also engage my core and work my all those little stability ligaments, muscles and tendons. There are a number of ways to do single legged deadlifts, too.
As with any exercise, it is essential to start with lighter weights and focus on proper form before progressing to heavier loads. Consulting with a fitness professional can provide additional guidance and modifications based on individual needs and abilities. Of course, you should check with your health care provider before starting any exercise program. This post is just a discussion about why I like deadlifts and not medical advice. There are no affiliate links on this page.
DISCLAIMER
Linda’s Living Well Blog is not a medical company or program. The information herein is intended for entertainment and informational purposes only. Nothing contained in this blog or on these pages is medical advice nor should be construed as medical advice. Linda’s Living Well Blog encourages you to consult with your doctor before starting any diet, lifestyle or fitness program. Any information herein Linda’s Living Well Blog should not and cannot be held as a substitute for consultation, evaluation, or treatment by your doctor. Always seek the advice of your doctor or other qualified health providers with any questions you may have regarding your physical, mental, and emotional health.
