Deadlifts & Metabolism

The deadlift is a fundamental strength training exercise in which you lift a weight from its resting position, usually on the floor, to a position hanging at arm’s length. You can lift any type of weight -- barbell, dumbbell, kettlebell, medicine ball or sandbag. The deadlift works with many different stance widths and grip styles and works most of the muscles in your body while improving your functional strength. Add any deadlift variation to your exercise program at the proper load to improve both your overall metabolism and metabolic rate -- the speed at which you burn energy.

Metabolic Rate

Exercise scientists measure metabolic rate as oxygen consumption, or how fast your body uses oxygen. After resistance training, your oxygen consumption increases. This is called EPOC -- excess post-exercise oxygen consumption. Intense full-body exercises like the deadlift increase the magnitude and duration of EPOC.

Bone Density

The deadlift adds protective density to your bones, which reduces the risk of debilitating fractures as you age. All strength training with adequate intensity increases bone density over time. But the deadlift is especially effective because it loads most of the muscles and bones in your body, directs the forces through the spine and hips and allows a greater absolute load to be used in training. This loading is what stimulates your metabolism to increase bone density.

Hormones

Intense full body exercises such as deadlifts increase your levels of certain hormones that increase muscle mass and decrease body fat. According to the National Strength and Conditioning Association, resistance training programs including deadlifts increase levels of testosterone in men, and human growth hormone in both men and women. Both of these hormones help you recover from intense exercise and become leaner and stronger. Both are considered illegal performance enhancing drugs when administered from outside your body, but increasing your levels naturally with deadlifts is both safe and legal.

Safety

Deadlifts put stress on the lower back, so proper technique is imperative. When performed properly, deadlifts strengthen the lower back and abdominal muscles to prevent injuries. They can also potentially cause injuries when performed improperly. Keep your spine in neutral position, in which lower part of the spine is neither rounded forward nor excessively arched backwards. According to “Low Back Disorders” by Stuart McGill, the human spine can withstand large compressive loads when in neutral position but can be injured when neutral position is lost. Start with light weights, use proper form and progress gradually.