Everyone knows that deadlifts are a very useful exercise. However, many trainers aren’t sure why. Let’s look at some of the more frequently asked questions regarding deadlifts, their uses, potential dangers, and the like. Enjoy!

Q: First off, what is a deadlift?

A: Essentially, you grab the barbell, which is sitting on the floor. You bend your knees slightly, and exhale as you bring the weight up to waist level. Pause for a second, and then slowly lower the weight down to the floor. There is no need to drop the weight.

Q: What muscles are stimulated by the deadlifts?

A: The back, hips, glutes, and legs all receive a heck of a workout using deadlifts. Ideally, the lower and then upper back receive most of the stimulus. It is classified as a compound movement that really does stimulate growth in the entire body.

Q: What is a good deadlift weight to be moving?

A: For beginners, 135 pounds is wonderful. If you’ve been training for 2-3 years, then 225 to 315 is ideal. As you advance, 405 should be within reach after training 5 years, with joining the “500 club” being a good lifetime goal.

Q: What rep range should I be employing when using deadlifts?

A: This depends upon your goals. If you wish to get stronger at the deadlift, then a rep range of 1 to 5 reps per set will do that. If you’re looking to add muscle mass to your physique, a rep scheme of 6 to 10 repetitions is ideal. Finally, if you’re looking to deliver some definition and shape to your lower back, then a scheme of 12 to 20 should be used. Usually, 6 to 12 is considered ideal, unless you are a powerlifter, which would use 3 to 5 repetitions.

Q: What kind of cage or gym setup is preferable?

A: The barbell being placed directly on mats on the floor of the gym is ideal.

Q: Any tips for easily loading the barbell on the floor?

A: use 45-pound plates for your initial barbell load. Then, continue adding 35s and smaller plates. This will avoid friction with the floor or mats as you add more weight to the bar between sets.

Q: What is the safest way to complete deadlifts?

A: You should always wear a weight belt during your medium and heavy sets. This will prevent the lower back, or the lumbar region, from sustaining injury. If you injure this area as a result of trying deadlifts without warming up, you could be battling lower back pain for the rest of your life.

Q: I’ve heard that deadlifting can lead to oblique growth, which could really mess up my symmetry. Is this true?

A: Yes. It’s a trade-off you will have to make if you wish to have a thick back.

Q: Bottom line – are deadlifts right for me?

A: Unless you have a pre-existing injury which makes deadlifting a problem, you should certainly be using them, particularly in your early years of training as you seek to build up a foundation of muscle.

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