The dead lift is considered by many to be one of the greatest tests of strength; bodybuilder David Robson calls it the "King of Exercises." The dead lift is a free-weight exercise practiced by placing your barbell on the ground, gripping the weight, and the pulling the weight until it is level with your hips by straightening your stance and pushing through your heels. Dead lifts are one of the three competitions in power lifting tournaments. Common injuries for dead lifts include back injuries, torn biceps and shoulder muscles.
Benefits of Dead Lifts
A dead lift is a free-weight exercise aimed at strengthening the lower back, but it also strengthens the calves, forearms, gluteus maximus, hamstrings, middle-back, quadriceps, and traps. It also aids your balance and core strength. Dead lifts are not bad for the back if done correctly. However, doing a dead lift correctly can be very challenging, and you should receive instruction from a fitness professional before you add dead lifts to your workout regimen.
Common Deadlift Errors
Dead lifts are one of the most misunderstood exercises, and practicing dead lifts incorrectly can be very common. Some common errors include practicing with locked knees, or with the knees bent too much; bending the back too far and putting too much pressure on the lower-back; and hyperextending the spine. Don't roll your shoulders back as you lift as if it is your shoulder muscles moving the weight; instead use your hip muscles to move the weight. Do not pull with bent arms as this could tear your bicep off.
Precautions
To execute dead lifts correctly, be sure you do not lift more than you can handle. Do not move quickly and attempt to use your momentum to move the barbell; instead, move slowly and deliberately. The back should be straight and engaged, with shoulders straight. Instead of starting with 1 rep at maximum weight capacity, begin by using multiple reps until your body adjusts to the exercise.
Alternative Back Exercises
Dead lifts can strengthen the back the way few exercises can, but they also come with their risks. You may want to avoid these risks altogether by using different back exercises while you work out. Some other back exercises include barbell bent over rows, pulls-ups and chin-ups, barbell shrugs, one arm dumbbell rows, and dumbbell reverse flyers.
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