How To Boost your muscle gains with deadlifts
Deadlifts are a compound exercise that primarily targets the muscles in the lower body, including the hamstrings, glutes, and lower back. They are also effective for strengthening the core and improving overall body stability. Here is a sample deadlift exercise routine that you can incorporate into your workout:
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1. Conventional Deadlift:
Start by standing with your feet hip-width apart and a barbell in front of you on the floor.
Bend at the hips and knees to lower your body down, and grip the barbell with both hands just outside your legs.
Keep your back straight, chest up, and core engaged as you drive through your heels to lift the barbell up to a standing position.
Squeeze your glutes at the top of the movement, and then slowly lower the barbell back down with control.
Perform 3 sets of 8–10 repetitions.
2. Romanian Deadlift:
Stand with your feet hip-width apart and hold a barbell in front of your thighs with an overhand grip.
Keeping your back straight and your core engaged, hinge at the hips to lower the barbell towards the floor while maintaining a slight bend in your knees.
Feel the stretch in your hamstrings as you lower the barbell down towards your shins.
Engage your hamstrings and glutes to return to the starting position by driving your hips forward.
Perform 3 sets of 10–12 repetitions.
3. Sumo Deadlift:
Stand with your feet wider than hip-width apart and your toes pointed slightly outward.
Grip the barbell with both hands inside your legs.
Keep your back straight, chest up, and core engaged as you lift the barbell up to a standing position by driving through your heels.
Squeeze your glutes at the top of the movement, and then lower the barbell back down with control.
Perform 3 sets of 8–10 repetitions.
4. Single-Leg Deadlift:
Stand on one leg with a dumbbell in the opposite hand.
Hinge at the hips and lower the dumbbell towards the floor while extending your free leg behind you for balance.
Keep your back straight and your core engaged throughout the movement.
Engage your hamstrings and glutes to return to the starting position.
Perform 3 sets of 10–12 repetitions on each leg.
Romanian single leg without weights
5. Deadlifts with Resistance Bands:
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Secure a resistance band under your feet and hold the handles in each hand.
Perform a conventional deadlift while maintaining tension on the resistance band throughout the movement.
Focus on engaging the muscles in your lower body and core to resist the pull of the band.
Perform 3 sets of 12–15 repetitions.
4 Different Deadlifts
Remember to warm up before starting your deadlift routine and focus on proper form to prevent injury. Start with lighter weights to master the technique before gradually increasing the load. Consult with a fitness professional if you are new to deadlifts or have any existing injuries. Incorporating deadlifts into your workout routine can help you build strength, improve muscle definition, and enhance your overall performance.
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