Deadlifts have been a staple of gym classes and workout routines for years. And for good reason; this simple exercise is a great way to build strength, increase your power, and improve your posture. But if you’re just picking up the barbell for the first time, it can be hard to know what exercises to do or what technique you should use. These eight exercises will get you started on the right foot with an effective deadlift routine that’s suitable for beginners.
The Benefits of Deadlifts
This exercise will improve your strength and may even help you lose weight, since the exercise can help cut back on hunger and fat storage through the release of hormones that control appetite and increase satiety.
Lift from a dead stop, with your hips back, abs tight and chest forward. Lower the weight to your upper legs and pause before standing back up. Aim for a controlled set of eight to 12 repetitions.
New to Deadlifting, See What Equipment Is Needed for Deadlifting
This exercise is good for those who have previously injured their neck, as it forces you to use neck muscles in ways that you normally don’t in everyday life.
This will activate your glutes, quads, hamstrings, and back—all of which are used during the deadlift—and help you strengthen your core in order to protect your lower back during the exercise.
One-Arm Band-Resisted Overhead Barbell Deadlift
This simple variation of the deadlift helps you build a strong back and shoulders.
If you don’t have a band, you can use a towel or looped belt to complete this exercise.
Quadruped Lat Pulldown
The Quadruped Lat Pulldown requires you to use a wide-grip handle, as your upper arms are farther away from your torso than in the traditional pulldown.
Hyper-Extension with Towel or Resistance Band
This is an effective variation of the core exercise that uses a towel or resistance band to work the abs.
One-Arm Band-Resisted Overhead Barbell Deadlift
Using a barbell for the deadlift can cause serious injuries, especially for those with weak wrists and shoulders. This exercise helps correct the movement of the deadlift by using a band for resistance.
Partial Deadlift
This exercise is another safe way to practice the deadlift, as it focuses on only the movement at the start of the exercise.
You can also use this exercise to augment other lifts, such as squats and presses.
Sumo Deadlift
This is an easier variation of the deadlift that has athletes use a wider stance, with their hips thrust forward. The increased range of motion will build up your hamstrings, glutes, and shoulders.
Single-Leg Glute-Hip Raise
The reason this exercise is considered a core exercise is because it works your abs by recruiting them in different ways than any other exercise—they stabilize your body at the start and finish of each rep, as well as throughout the movement.
Sample Deadlift Workout Routine
1. Sumo Deadlift (2-4 reps)
2. Full-Range Romanian Deadlift (5-8 reps)
3. Partial Deadlift (8-12 reps)
4. Quadruped Lat Pulldown or Barbell Row (8-12 reps)
5. One-Arm Band-Resisted Overhead Barbell Deadlift (8-12 repetitions)
6. Partial Deadlift (4-6 repetitions)
7. Hyper-Extension with Towel or Resistance Band (5-8 repetitions)
8. Single-Leg Glute-Hip Raises (5-8 repetitions).
As with any exercise, remember to keep the weight light and your form strict. Start with a weight you think you can complete for 12 reps, and then add 5 pounds to each exercise every week or two and increase the number of reps by one.
For more routines, See our Kettlebell Deadlift Workout Routine
Conclusion
in conclusion, these exercises will each concentrate different muscle groups and allow you to make overall gains with your deadlift. Your progression through the deadlift moves should look something like this, with a quick overview of where each exercise sits in the hierarchy:
