There is a nearly limitless number of exercises you can perform, but only a few stand out as the most effective. These exercises are highly effective because they work a large number of muscles, rather than just one. The best single full-body exercise is the deadlift because it is heavily taxing for your entire body. This makes it efficient for athletes, bodybuilders and casual exercise enthusiasts. Consult a doctor before starting any exercise program.
Muscles Worked
The deadlift is the best full-body exercise because it works many more muscles than the average exercise. Deadlifts primarily target your quadriceps, glutes and hamstrings, as these leg muscles drive the motion. In addition, the deadlift works muscles in your back -- the trapezius, latissimus dorsi and erector spinae -- and your abdominals.
Proper Form
Performing the deadlift properly is essential in avoiding injury, as heavy loads are typically used for this exercise. To perform the deadlift, stand with your feet slightly narrower than shoulder-width apart and align the barbell just in front of your ankles. Squat down and grab the bar with an overhand grip. Drive your feet into the floor and lift your chest, keeping your back straight and shoulders back. Pull the bar upward until it is at the level of your thighs. Gently lower the bar and repeat.
Hormonal Benefits
Deadlifts can be particularly effective because of the hormonal benefits they provide. As research from the December 2001 issue of the "Scandinavian Journal of Medicine & Science in Sports" indicates, full-body exercises produce increased levels of growth hormone compared to exercises that train just one body part. Growth hormone can support a variety of fitness goals. A study from the May 2010 issue of the "Annals of Internal Medicine" indicates that growth hormone can increase muscle mass and reduce body fat.
Variations
The deadlift is an efficient, effective exercise, but you may wish to alter it for variety or to target different muscle groups. You can perform Romanian deadlifts, which encourage more involvement from your quadriceps, or stiff-legged deadlifts, which put more stress on your quadriceps, as alternatives to standard deadlifts.
References
- Bodybuilding; Deadlifts: Learn Why the King is Dead; Curtis Schultz
- Strong Lifts; How to Deadlift: The Definitive Guide to Mastering Technique; March 2011
- "Scandinavian Journal of Medicine & Science in Sports"; The Effect of Short-Term Strength Training on Human Skeletal Muscle: The Importance of Physiologically Elevated Hormone Levels; S. Hansen, et al.; December 2001
- "Annals of Internal Medicine"; The Effects of Growth Hormone on Body Composition and Physical Performance in Recreational Athletes: A Randomized Trial; U. Meinhardt, et al.; May 2010
- Bodybuilding; Deadlift Variations Offer Amazing Muscle-Building Opportunity!; Shannon Clark
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