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Last Updated on February 4, 2021

10 Benefits of Deadlifts You Probably Never Knew

10 Benefits of Deadlifts You Probably Never Knew

The Deadlift. It is the quintessential weightlifting exercise. According to David Robson, a bodybuilder, personal trainer and contributor to Bodybuilding.com,

“In my experience as an athlete, and based on the results witnessed by many of my personal training clients, the deadlift, if performed correctly, will build unparalleled mass while strengthening all the major muscles groups.

Yes, many will argue that the squat is the King of Exercises, and will contribute to more strength and size gains than any other exercise.

While it is true that the squat does rank as one of the best size builders (and on this basis alone should be included in everyone’s program), the deadlift, in my opinion, builds the upper and lower body like no other movement.”

The deadlift is done by simply grasping your free-weight bar (with as many weights as you can feasibly – not comfortably – lift) and lifting up until your standing up with the bar hanging in front of you, arms extended.

1. Increased Fat Burning

Alwyn Cosgrove, a personal trainer and fitness author, recently wrote about a study where: “Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.”

Lifting weights and resistance training will burn more fat than just dieting or dieting with cardio exercise alone.

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2. Better Posture

Deadlifting increases your core strength and adds to core stability, according to Robson. Deadlifting targets all of the muscles responsible for your posture and enables you to keep your back straighter during regular daily activities.

3. More Muscles Worked

The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the major muscle groups, according to exercise physiologist Kevin Farley.[1] If you need to do one exercise, this is the one to do. The Deadlift works your lower and upper body, including your back muscles.

4. Increased Real Life Lift

When you do other lifting exercises, like a bench press, for example, you’re not doing anything you might really do in real life. When are you ever going to have the need to lay on your back and push something in the air — unless you’re giving your two-year-old “flying lessons.” The Deadlift develops the muscles you need to actually carry something, like a bucket of water, those heavy grocery bags or your neighbor’s dining room table.

5. It’s Safe

The Deadlift is one of the safest weightlifting exercises you can perform. You aren’t going to get pinned under the weight or have to worry about it pulling you over backwards. If you get into trouble, you can simply drop it…making for a loud bang, no doubt, but no damage. You also don’t have to have a spotter to perform this exercise.

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6. Improved Grip Strength

According to Outlaw Fitness:

“Deadlifts are renowned for their ability to build massive amounts of grip strength, and for good reason. Your fingers are literally the only things connecting you to the weight of the bar. Your forearms have to work incredibly hard as you progress in weight to keep the bar from falling out of your hands. Subsequently your grip strength grows by leaps and bounds.”

7. Increases Hormones

Now don’t worry, these aren’t the hormones that will make you more emotional! Instead, by doing at least 8 to 10 repetitions of Deadlifts with significant weight, you can increase the amount of testosterone and growth hormone produced by your body.

Testosterone increases muscle growth and improves muscle repair while growth hormone, which is produced by your pituitary gland, promotes tissue healing, bone strength, muscle growth and fat loss.

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8. Cheap and Easy

A lot of exercises require a lot of equipment, special shoes or whatever. Not the Deadlift. Just a bar with some weight. Pick it up. Simple. You can usually find freeweights and a bar at a thrift store – or being given away by a friend – making it even cheaper.

9. Increased Cardio

Believe it or not, doing 10 repetitions of Deadlifts will increase your cardiovascular ability. You might want to make sure you have somewhere to sit down when you’re done!

10. Prevents Injury

The Deadlift can help prevent injuries by increasing the strength of your muscles around critical tendons and ligaments. Supporting joints with strong muscles is crucial to preventing injury, especially in the hamstrings and lower back, according to Outlaw Fitness.

More Strength Training Exercises

Featured photo credit: Unsplash via unsplash.com

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Reference

[1] Kevin Farley: Strength and Conditioning

More by this author

Michelle Kennedy Hogan

Michelle is an explorer, editor, author of 15 books, and mom of eight.

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Last Updated on April 19, 2021

15 Static Stretches to Totally Enhance Your Workout Routine

15 Static Stretches to Totally Enhance Your Workout Routine

Stretching is one of those aspects of fitness that many people conveniently forget about. Perhaps you’re one of those who consider stretching nothing but a mere chore meant for ballerinas and gymnasts. While they are great for both, static stretches can offer a boost to any workout routine for people of all fitness levels.

Irrespective of your reasons for working out, be it for sports or personal fitness, one thing is certain: stretching can help you. Static stretches come with myriads of benefits, such as improvement in flexibility and reduction in muscle tightness, which ultimately allow you to go through your workout routines with greater efficiency.

For the purpose of this article, we’ll zero in on several great static stretches and take a look at the benefits and when they should be done.

Benefits of Static Stretches

Static stretches come with tons of benefits that can help you make the most of your workout routine. Some of them include:

Improved Flexibility

If you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. Luckily enough, static stretches are all you need to get all the flexibility you desire.

Flexibility, also known as the range of motion (ROM) around a joint, has been shown by several studies to be improved by static stretching.[1]

Although the specific mechanism through which this occurs is still unclear, static stretches have been shown to greatly increase muscle and joint flexibility[2] and tissue length[3], which work in tandem to make your workout more effective.

Prevent Injuries

If you’re looking to push yourself to your training limits without coming down with injuries, then stretching will do you a great service. Research has shown time and again that performing the right stretches pre- and post-workout greatly helps with injury prevention.[4]

Think of it this way:

When you stretch, you literally push your joints and muscle fibers to their limit. This increases the stretch tolerance in these muscles and joints over time, and the increased tolerance allows you to perform more rigorous exercises without negatively impacting your body or risking an injury.

Increased Blood Flow to the Joints

Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation, and removal of metabolites.

For static stretching, though, the mechanism of action isn’t as straightforward. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression.

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However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5]

Improvement in Recovery

If you’ve been working out for some time, then you’ve probably discovered that a rigorous workout session can leave you battling sore muscles for days.

Recovery essentially means getting rid of this soreness and returning your muscle fibers back to their tip-top condition.

Research has shown that practicing static stretches after your workout session helps to reduce muscle soreness. And while some may argue that this effect is minimal, the fact still remains that stretching does help shorten your recovery time.

Stretching allows tissues to be better hydrated after the induced tension is released, and this encourages reduced inflammation and faster repair of such tissues.

Other reasons why you really should incorporate stretching into your workout include:

  • Improved relaxation
  • Increased movement efficiency
  • Reduction in the risk of lower back pain
  • Reduction in muscle tension
  • Improvement in neuromuscular coordination
  • Improvement in balance and postural awareness
  • Relief from cramping

15 Static Stretches to Enhance Your Workouts

Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.

1. Neck Stretch

    While sitting tall or standing, place your right arm gently on the right side of your head, and place the other arm out to your side. Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Hold for about 30 seconds before releasing, and repeat for the opposite side.

    Many people tend to hold stress and tension in their neck and shoulders. If you find this is the case, this is one of the best static stretches to use for a muscle release in this area.

    2. Chest Stretch

      Stand upright, with your fingers interlocked behind your back, near your buttocks. While keeping your shoulder blades together and your back straight, push your arms up behind you until you feel the stretch in your chest. Hold for about 20-30 seconds before releasing.

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      3. Cross-Body Shoulder Stretch

      Shoulder Cross-Arm Stretch « CASS FITNESS

        Stand upright or sit up tall on a chair or mat, and extend one arm out in front to shoulder height. Grab the extended arm with your other arm, and pull it towards your chest while keeping the extended arm straight. Continue the pull until you feel the stretch in your shoulder. Hold for 30 seconds, and repeat for the other arm.

        4. Triceps Static Stretch

          Lift your arms overhead, with both arms slightly behind your head and bent at the elbow. Use your right hand to pull your left elbow until you feel a stretch in your triceps. Hold for about 30 seconds, and repeat for the other arm.

          Many know this stretch from gym class, but it really is one of the best static stretches for the arms.

          5. Biceps Stretch

          Arm Exercises | Seated Bent-Knee Biceps Stretch

            Sit on the floor with your knees bent and feet flat on the floor. With your fingers pointing away from your body, place your two palms flat on the floor behind you. While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders, and chest. Hold for about 30 seconds before releasing.

            6. Wrist Stretch

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              While standing up straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing toward the ceiling. Grab your right fingers with your left hand, and pull your right hand to bend the wrist until you can feel the stretch. Hold this position for about 30 seconds, and repeat for the opposite arm.

              7. Side Stretch

                Stand straight with your feet hip-width apart. Take your right arm and reach over your head towards your left side while bending your side. Keep bending your side slowly until you can feel a stretch on your right side. Maintain this position for about 30 seconds, and repeat for the opposite side.

                The muscles down your side body are notoriously difficult to stretch out. This is one of the best static stretches to try on a consistent basis to get them loosened up.

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                8. Abdominal Static Stretch

                  Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up. While keeping your pelvis firmly on the floor, gently push your upper body up from the ground. This should make your feel some stretch in your abs. Maintain this position for about 30 seconds before releasing.

                  9. Reclined Spinal Twist

                  Supta Matsyendrasana - Supine Spinal Twist - Yogaasan
                    Lie down, with your arms extended to the sides and placed on the floor. While keeping the right leg straight, pull up your left knee towards your chest, tilt it toward your right side, and then drop it slowly over your extended right leg.

                    Keep your shoulder blades flat on the ground, and you should feel the stretch around your back. Hold for about 30 seconds and repeat for the opposite side.

                    10. Knees to Chest

                    Knee-to-chest exercise from Physical Therapists' Advice to Manage Pain at Home - The Active Times

                      Lie on the ground facing the ceiling, with your knees bent. Hold your shins, and pull your knees toward your chest. This should make you feel some stretch in your lower back. Hold for about 30 seconds before releasing. If you’re looking to loosen up your back muscles, this is one of the static stretches you can do daily.

                      11. Hip Flexor Static Stretch

                      How to Do the Standing Lunge Stretch

                        Stand upright in a standard lunge position, and place your two hands on your hips. Step out on your right foot into mini-lunge position, without your knee going beyond your right toe. Hold for about 30 seconds and repeat for the left side.

                        12. Figure 4 Stretch

                        How to Do a Figure 4 Stretch | Openfit

                          Sit tall on the ground with both knees bent and both feet on the floor. Lift your right leg and cross it over your left thigh, while your left knee remains bent. Pull both legs inwards toward your abdomen for a deep stretch of your glutes. Hold this position for about 30 seconds, and repeat with the other leg.

                          13. Standing Quad Stretch

                            Stand tall while maintaining a straight posture. With your left hand, grab a pole, wall, or anything durable for balance. With your right hand, grab your right foot and pull up your heels until they touch your buttocks.

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                            Keep your knees close together while doing this, push your hip forward, and you should feel the stretch in your quadriceps. Hold this position for about 30 seconds, and repeat for the other side. This is one of the best static stretches for the quads.

                            14. Hamstring Stretch

                              Sit on the floor with your right leg extended straight in front of you and your left leg bent. Reach forward with your right hand, and touch your right toes. This should cause a stretch in your right hamstring.

                              Hold this position for about 30 seconds, and repeat for the left leg. If you’re unable to reach your toes, try holding your shin instead, but seek to go further every time you perform the stretch until you can touch your toes.

                              15. Calf Stretch

                                Sit on the ground and extend your right foot straight in front of you. Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.

                                Hold this position for about 30 seconds and repeat for the left leg, if you’re unable to reach your toes, use a rope or towel to pull your toes inward.

                                Bonus: Stretch With a Resistance Band

                                Resistance bands offer a unique benefit from free weights and create tension throughout your movement. Get the free 30 Day Resistance Band Full Workout Challenge, and challenge yourself to stretch with a resistance band.

                                When Should You Do Static Stretches?

                                Static stretching is great when done correctly and at the right time. Over the years, research has shown that static stretching produces best results when done after working out or on rest days,[6] but not as a part of warm up routines before an explosive workout session.

                                This is because static stretches have a cool-down effect on each muscle group and are more effective when done after the muscles are already warm.

                                That doesn’t mean you must never ever perform static stretches before working out, but do it sparingly. Dynamic stretches, which involve more movement, are generally recommended for warming up as it helps the body prepare better for the work ahead.

                                The Bottom Line

                                Carving out the body of your dreams isn’t only about lifting weights and running. You need to keep your body “elastic” if you’re going to make the most of your training, and that’s the whole point of static stretches.

                                Starting today, be sure to incorporate these static stretching exercises into your routine, and in no time, you’ll find yourself recovering faster and performing better than ever before.

                                More Tips on Stretching

                                Featured photo credit: Alora Griffiths via unsplash.com

                                Reference

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