You might think that squats are the king of exercises, but some would argue that deadlifts garner that distinction. It’s not surprising! Few exercises work as many muscle groups as the deadlift does, and when you work more muscle groups, you burn more calories, get more benefits from a single exercise, and build muscle strength. When you do compound exercises, like deadlifts, that work multiple muscle groups, you also get more of an anabolic response.
Standard deadlifts work a variety of muscles in the lower body including the hamstrings, gastrocnemius muscles in your lower leg, glutes, but they also activate the muscles in your back, core, shoulders, and forearms for a comprehensive burn. You might not think of deadlifts as a notable exercise for strengthening your back, but a study found that deadlifts activate muscles in the trunk and back more than common exercises that people do on a Swiss ball. They’re especially effective for strengthening the muscles that extend the back. In fact, deadlifts are one of the best exercises for strengthening the entire posterior chain.
Types of Deadlifts: What’s Your Style?
The most common deadlift variation that people do is the conventional deadlift. With this popular play on a deadlift, you place your feet close together and your hands grip the barbell at a point slightly wider than the knees. Also popular is the sumo deadlift where you place your feet further apart and your hands between your knees at around shoulder level.
Conventional deadlifts are better for activating the muscles in the lower back while the sumo deadlift activates the quads more than a conventional deadlift. That’s why people with back pain are safer doing a sumo deadlift than a conventional deadlift, as the conventional deadlift places more stress on the lumbar spine. You can also use a trap bar to do a deadlift. Like the sumo deadlift, using a trap bar places less stress on the back and spine.
Here’s a Deadlift Variation You Need
One type of deadlift you may not be doing is a single-leg deadlift. If not, it’s time to start! Why does a single-leg deadlift deserve a place on your fitness roster? When you do the exercise on one leg, the weight-bearing leg has to stabilize. Therefore, you learn to balance and stabilize on one leg. The ability to balance and stabilize improves functionality and lowers your risk of falling when you do strength-training exercises and when you perform the tasks you do every day.
You’ll discover that doing single-leg deadlifts improves your performance when you squat and when you run and jump. Because your core is forced to stabilize, a single-leg deadlift builds core stability too. This deadlift variation also targets your glutes and hamstrings more than a standard deadlift while placing less stress on your spine than a standard deadlift.
Another benefit of doing a single-leg deadlift is it helps you identify and correct strength imbalances between the two sides and work on them independently of each other. Many people have a weaker side and aren’t aware of it. If you find it easier to do a single-leg deadlift on one side than the other, focus more attention on the weaker side to correct a muscle imbalance.
How to Do a Single-Leg Deadlift
Are you ready to give this single-leg movement a try? Here’s how to do one:
Hold a single kettlebell or a dumbbell in each hand in front of you.
Place your feet hip-width apart.
Bend your torso forward while shifting the weight of your body onto your right leg. At the same time, extend your left leg out behind you.
Continue until your right leg is straight behind you and your torso is shifted forward enough that your body forms a “T” shape.
Reverse the movement as you straighten your torso and bring your right leg back to the starting position.
Do a set of 8.
Switch the leg that you extend and repeat.
When you bend your torso forward with a single-leg deadlift, you’re doing a hip-hinge, an important move to master. When you first start out, master the hip hinge movement by using no weight. This will allow you to focus on form. Once you’re more advanced, increase the resistance of the weight that you hold in front of you. Also, don’t attempt a single-leg deadlift until you can do a two-legged Romanian deadlift and feel comfortable with the move. You’ll discover that the single-leg variations create a unique balance challenge that makes it more difficult.
One mistake to avoid with a one-sided deadlift is holding the supporting leg stiff and straight. A straight, stiff leg places added stress on the hamstring muscle and can lead to an injury. Keep the supporting leg bent slightly. Also, don’t let the extending leg touch the floor when you bring it back to the starting position. Although this helps you maintain balance, it also reduces the activation of the stabilizing muscles that you’re trying to strengthen. Watch your hips too! Some people shift their hips to one side or the other. Keep your hips and pelvis aligned horizontally to get the most out of the exercise and avoid injury.
The Bottom Line
Include a variety of deadlifts in your routine, but don’t forget about the single-leg variation! It’s an excellent movement for working the posterior chain, building strength and stability, improving your hip hinge, and targeting your glutes. Don’t give up other deadlift variations though. The single-leg variation is another way to vary your training and get better results. As with all deadlifts, focus on form first. Start without weights until you’ve mastered it and then proceed to a light weight. You’ll get the most benefits and the least risks by emphasizing the quality of each repetition over the quantity. That’s true of any exercise that you do!
References:
· The Journal of Strength & Conditioning Research: July 2015 – Volume 29 – Issue 7 – p 1803-1811. doi: 10.1519/JSC.0000000000000837.
· National Strength and Conditioning Association. “The Deadlift and Its Application to Overall Performance”
Related Articles By Cathe:
Conventional Deadlifts vs. Romanian Deadlifts: Which Activate the Glutes More?
5 Powerful Reasons to Include Deadlifts in Your Fitness Routine
Glute Power! Why You Need Hip Thrusts in Your Routine
How Effective Are Deadlifts for Glute Development?
3 Most Effective Full Body Resistance Exercises
Why Deadlifts are Good for You
Related Cathe Friedrich Workout DVDs:
STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts
