The 5 Benefits of Deadlifts and How to Do Them

Deadlifts burn tons of calories and help you build full-body strength, according to personal trainers. Here's why everyone should do them.

Deadlifting is one of the best exercises for building full-body strength and improving your overall fitness. It's even beneficial outside the gym by making everyday tasks like sitting, standing, and lifting or carrying things easier to manage.

But these are only a few of the benefits afforded to those who regularly deadlift. I spoke to two personal trainers about the other perks folks can expect to see after adding the move to their weekly fitness routine. 

And don't worry if you're a beginner. The trainers shared some insight about the correct form and technique to use, as well as how to pick out the right amount of weight to lift, and how often you should deadlift.

Read on for all the benefits of deadlifts, how to do them, and why proper form is important.

1. Deadlifts work your entire body

"Deadlifts are one of the best full body exercises you can perform, as they work multiple major muscle groups in the same movement," says chiropractor and certified strength and conditioning specialist at Body Check Chiropractic & Sports Rehabilitation, Matt Tanneberg.

Specifically, deadlifts recruit your glutes, hamstrings, back (lower back, latissimus dorsi, trapezius, rhomboids), abdominals, and forearms. That means you're able to log some serious full-body strength-building with every rep.

2. It boosts grip strength — and overall health

A strong grip is a key predictor of overall health, while also making everyday tasks easier. In fact, research has shows that grip strength is a better predictor of death from heart disease than systolic blood pressure (the pressure in your arteries when your heart beats). According to the study, the stronger your grip, the greater your odds of lifelong health.

3. It burns tons of calories

In general, cardio activities like running and cycling burn the most calories. But as far as strength exercises go, deadlifts are a solid calorie burner. 

4. Deadlifting builds everyday strength

Adding the deadlift to your weekly fitness routine may also have a major impact on how you manage things like carrying groceries or changing a tire. This is because the all-around strength it builds can help make everyday tasks less demanding. 

5. The strength you build carries over to other exercises

Deadlifting requires several major muscle groups to coordinate at once to complete the lift. This includes the glutes, hamstrings, and back, as well as your core and your forearms. Because of this, the move is great at building all-over strength which may help you perform better in other sports and exercises.

How important is proper form? 

Proper form while deadlifting is essential for preventing injury. 

Improper form stresses your lumbar (lower) spine, which increases your risk of lower back pain and injury, Tanneberg says. 

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