13 Little-Known Benefits of Deadlifts [Expert Guide]

Key Takeaways

• Your posterior chain benefits from deadlifts, especially targeting the glutes, hamstrings, and lower back for overall strength.
• You must prioritize technique to maximize results—proper form reduces the risk of injury and boosts performance.
• Your routine can stay dynamic by incorporating deadlift variations, helping prevent plateaus and addressing weak points.
• You will track more than weight—focus on form, recovery, and overall body awareness to continue progressing effectively.
• Your overall wellness improves through deadlifts, as they enhance strength, balance, and mobility for everyday tasks.

Want to discover little-known benefits of deadlifts?

In this expert review, we analyze, critique, and expand on Dr. Pak’s approach to deadlifting, exploring the key benefits of this iconic lift. We’ll walk you through what muscles deadlifts target and how performing them properly can enhance your overall fitness progress.

What makes our guide different? We’ve carefully reviewed and fact-checked Dr. Pak’s methods, bringing insights from an exercise scientist with over 20 years of experience. You’ll also discover little-known tips that will help you optimize your deadlift form and see faster results.

Keep reading to uncover the proven strategies for improving your deadlift technique and maximizing muscle growth while reducing fat.

In a Nutshell: Benefits of Deadlifts

The Importance of Deadlifts

Deadlifts are a cornerstone of strength training, engaging multiple muscle groups and promoting functional strength. When performed with proper deadlift technique, they can improve both fitness and athletic performance. One of the primary benefits of deadlifts is building a strong posterior chain, including the glutes, hamstrings, and lower back, which is crucial for athletic performance and daily activities.

Furthermore, deadlifts contribute to better posture and core stability. By strengthening the muscles that support your spine, you reduce the risk of injury, which translates to better performance in other lifts and daily movements. Deadlifts are incredibly versatile, making them a go-to exercise for lifters of all levels.

Understanding the Conventional Deadlift

The conventional deadlift is the most commonly recognized version of the lift. It typically involves standing with feet shoulder-width apart and gripping the barbell with both hands, ensuring that your back remains straight. How to deadlift properly starts with pushing through your heels while extending your hips and knees simultaneously. This movement mimics real-life actions like lifting heavy objects from the ground, making it practical as well as powerful.

Learning the conventional deadlift sets a solid foundation for exploring other deadlift variations. Once you master this form, you can experiment with the sumo, Romanian, or trap bar deadlift to target different muscles and add variety to your routine.

Deadlifts and Muscle Growth

Deadlifts are excellent for muscle growth as well as strength. By engaging large muscle groups under a heavy load, they promote hypertrophy in key areas, such as the glutes, hamstrings, and lower back. Additionally, one of the unique benefits of deadlifts is that they stimulate the release of growth hormones, which aid in muscle recovery and development. By incorporating deadlifts into your workout plan, you can maximize your overall gains and enjoy a balanced, powerful physique.

Simplicity of Training with Deadlifts

One of the major advantages of deadlifts is their simplicity; all you need is a barbell and some weights. This minimalist approach makes it easier to remain consistent in your training, as you don’t require elaborate equipment. A primary focus on proper deadlift technique, rather than an extensive setup, will lead to impressive results over time.

Additionally, deadlifts allow flexibility in training. You can adjust your sets, reps, and weights based on whether your goal is to build muscle, strength, or endurance. This adaptability enables you to tailor your routine to your specific needs, making deadlifts a versatile tool in any training program.

The Fatigue vs. Stimulus Argument

One of the debates surrounding deadlifts involves the balance between fatigue and stimulus. Some lifters worry that deadlifts can cause excessive fatigue, particularly when lifting heavy weights without sufficient recovery. This concern is valid, especially if the lift is performed without a structured training plan.

However, with proper planning, the benefits of deadlifts can be maximized without causing burnout. Managing volume and intensity is essential for stimulating muscle growth while avoiding overtraining. When included in a well-rounded program, deadlifts offer the necessary stimulus for growth while allowing adequate recovery to prevent fatigue. Listening to your body and monitoring how you feel after deadlift sessions is key. If you're consistently fatigued, consider adjusting the volume or incorporating lighter options, like kettlebell or dumbbell deadlifts.

Exploring Deadlift Variations

After you’ve mastered the conventional deadlift, it’s worth exploring other deadlift variations. Each variation offers unique benefits and can help target specific muscle groups. For instance, the sumo deadlift is a popular alternative that focuses more on the hips and quads. This can be a great option if the conventional deadlift causes strain in your lower back.

The Romanian deadlift is another excellent variation, targeting the hamstrings more intensely. By keeping your knees straighter, you achieve a deeper stretch in your hamstrings, which is essential for hypertrophy in this area. The trap bar deadlift is also a good choice, as the hexagonal bar design allows for a more balanced load distribution. This makes it easier on the lower back while still delivering an effective workout for the posterior chain.

The Versatility of Deadlifts

One of the key benefits of deadlifts is their versatility. They can fit into nearly any training program, whether your goal is strength, muscle building, or general fitness. With so many deadlift variations available, you can easily adjust your routine to avoid plateaus and target specific areas of weakness. Deadlifts also pair well with other exercises and can be performed with a variety of equipment, including barbells, dumbbells, kettlebells, and even resistance bands.

The versatility of deadlifts makes them a go-to exercise for both beginners and advanced lifters. By trying new variations, you can maintain steady progress and keep your training fresh and challenging.

Using MyoAdapt for Your Deadlift Training

MyoAdapt is an innovative app that takes the guesswork out of deadlift training. Tailored for serious lifters, it personalizes your workout plan based on individual goals, experience level, and performance data. With MyoAdapt, you can track your progress and make adjustments as needed to ensure you’re achieving the maximum benefits of deadlifts.

Using MyoAdapt for deadlift training also enables you to identify which deadlift muscles worked need further focus, making your approach more targeted and efficient. This allows for a customized program that can lead to significant gains in both strength and muscle development over time.

Why Deadlifts Are Fun

Aside from being highly effective, deadlifts are also enjoyable. There’s an undeniable thrill in lifting heavy weights and challenging your body’s limits. Approaching a loaded barbell can be exhilarating, and each successful lift brings a sense of accomplishment.

For many, deadlifting sessions become social events. Lifters often share the experience with friends, making the process more fun and motivating. Deadlift parties, where friends gather to lift together, combine hard work with camaraderie, creating bonds and memories that last a lifetime.

The Mental Challenge of Lifting Heavy

Deadlifts also provide a powerful mental challenge. Lifting heavy requires focus, determination, and resilience, which can be incredibly empowering. Every time you step up to the bar, you’re faced with your physical limits, and overcoming them builds confidence.

As you become more experienced, lifting heavy becomes less intimidating. Each successful lift boosts self-assurance, which extends beyond the gym into everyday life. Deadlifts cultivate a mindset of persistence and resilience, helping you tackle challenges head-on.

Deadlifts and Strength Standards

Deadlifts serve as a reliable measure for gauging strength standards. Many lifters aim for specific milestones, such as lifting their body weight or achieving a certain weight based on their skill level. These goals provide motivation and allow lifters to track tangible progress over time.

Strength standards give structure to your training and help set realistic targets, whether you’re a beginner or a seasoned lifter. Deadlift benefits go beyond simple weight lifting; they allow you to assess your overall strength, identify weaknesses, and adjust your training accordingly.

Understanding Your Progress

Progress in deadlifting is not limited to lifting heavier weights. Improving your form, technique, and body awareness are equally important milestones. Tracking form helps prevent injuries and ensures safe, effective lifting. Recording your lifts can provide valuable insights into areas where you might need to adjust or refine your approach.

Listening to your body is essential, especially as you progress to heavier weights. Paying attention to fatigue, soreness, and recovery helps you avoid overtraining and ensures you’re moving forward sustainably. Deadlifting with care and intention leads to long-term gains.

Lifelong Benefits of Deadlifting

The benefits of deadlifts extend far beyond the gym, promoting functional strength that makes daily activities easier. As you age, maintaining strength through deadlifting supports balance, stability, and mobility, which are crucial for overall well-being.

Functional strength aids with lifting, bending, and standing, enhancing the quality of everyday life. Building a strong posterior chain contributes to better balance and stability, helping reduce the risk of falls and injuries over time.

Building Resilience

Deadlifting doesn’t just build physical strength; it fosters mental resilience as well. Each lift is a test of mental toughness, helping build confidence and encouraging self-discipline. The determination required to lift heavy weights carries over to other areas, teaching you to tackle challenges with focus and resolve.

The confidence gained from deadlifting can translate to other areas, including personal and professional life, making it an invaluable exercise beyond the physical benefits.

Encouraging Healthy Habits

Including deadlifts in your routine encourages a healthy lifestyle, promoting regular exercise and balanced body composition. The metabolic impact of heavy lifting can help improve body composition and support a healthy metabolism.

Additionally, joining a gym or lifting group creates a supportive community, enhancing motivation and enjoyment. The social aspect of deadlifting adds to the experience, helping you stay committed to a fitness routine.

Final Thoughts on Deadlifts

Deadlifts are more than just an exercise—they’re a lifestyle. They offer a blend of physical and mental benefits that make them an essential component of any training routine. Whether you’re a beginner or an experienced lifter, incorporating deadlifts into your workouts provides lifelong benefits for strength, confidence, and overall well-being.

Embrace the Journey

Embrace the journey of deadlifting. Every session is an opportunity for growth and self-improvement. Celebrate every victory, regardless of size, and enjoy the process of becoming stronger.

By incorporating deadlifts into your routine, you’ll experience a wide array of benefits that will impact not only your strength but also your mindset. Approach the barbell, lift, and enjoy the process of becoming a better version of yourself.

The Ultimate Deadlift Workout Plan

Deadlifts are the backbone of functional strength and athletic performance. This workout plan is inspired by Dr. Pak's techniques and insights, focusing on mastering deadlift variations, building a strong posterior chain, and enhancing overall strength and resilience.

Overview

• Ideal for: Lifters aiming to build strength, muscle, and functional fitness
• Equipment needed: Barbell, weights, optional trap bar, and a sturdy lifting platform
• Key focus: Progressive overload, proper technique, and variation to maximize gains

Workout Split

• Day 1: Heavy Deadlift Focus
• Day 2: Accessory Posterior Chain Work
• Day 3: Deadlift Variation & Core Stability

Day 1: Heavy Deadlift Focus

Pro tips:

• Focus on maintaining a neutral spine during deadlifts.
• Use chalk or straps to enhance grip.
• Gradually increase weight each week to build strength.

Day 2: Accessory Posterior Chain Work

Pro tips:

• For Romanian deadlifts, focus on stretching the hamstrings.
• Keep movements controlled to maximize muscle engagement.
• Use light dumbbells if balance is an issue on step-ups.

Day 3: Deadlift Variation & Core Stability

Pro tips:

• Focus on hip mobility during sumo deadlifts.
• Use moderate weights for trap bar deadlifts to avoid overtraining.
• Keep your core tight during farmer’s walks for maximum stability.

Notes on Program Execution

• Rest at least one day between workouts for optimal recovery.
• Track your lifts to ensure progressive overload.
• Prioritize form over heavy weights to reduce injury risk.
• Incorporate mobility work, such as hip openers and hamstring stretches, on rest days.

This workout plan builds a strong foundation with deadlifts at its core while incorporating variety and targeted accessory work for balanced strength and muscle growth. Stay consistent and challenge yourself to progress each week.

Want to automate this workout and more? Put your progress on autopilot. Try Dr. Muscle free.

Expert Corner: Proven Strategies & Hidden Gems 

Practical Applications

• Improve athletic performance: Deadlifts engage the glutes, hamstrings, and lower back, which are essential for many sports. By building these muscles, you can improve sprinting speed, jumping ability, and even your posture in activities like cycling or swimming. Try incorporating deadlifts twice a week to build a stronger posterior chain, aiming for 3 sets of 5-8 reps at 70-85% of your 1RM (one-rep max).
• Enhance daily functional strength: The conventional deadlift mimics real-world movements like lifting heavy objects from the ground. By regularly practicing deadlifts, you can make everyday tasks such as carrying groceries, picking up furniture, or lifting children much easier. Begin with a lighter weight to focus on form, gradually increasing the load as your technique improves.
• Prevent lower back injuries: Deadlifts are fantastic for strengthening the lower back and core, which are often prone to injury in both athletes and desk workers. Make sure to practice proper form to protect your spine. Focus on hinging at the hips and not rounding the back. Start with lighter weights, performing 3 sets of 12-15 reps for more endurance.
• Add variety to your workout: Switching up deadlift variations like the sumo or Romanian deadlift can target different muscle groups and keep your routine interesting. For example, if you experience strain in your lower back with conventional deadlifts, try sumo deadlifts to engage more of your hips and quads. Incorporate at least one variation into your weekly routine for variety and muscle growth.
• Track progress for motivation: Keep a log of your lifts, including weight, sets, and reps. This helps track improvements and set goals for future sessions. You can aim to increase weight each week or refine your technique. Tracking your deadlift progress will give you clear milestones to celebrate, keeping you motivated in your training.

Examples

• Example 1: If you’re a sprinter, incorporate deadlifts into your routine to strengthen your posterior chain. Start with 3 sets of 5 reps, focusing on technique and gradually adding weight as your form improves. This will help with your start speed and overall power on the track.
• Example 2: If you’re a desk worker, include deadlifts twice a week to reduce the risk of lower back pain. Begin with lighter weights and increase the load over time, making sure to maintain proper form and focus on hinging from your hips.

Fact-Check of Key Points

• "Deadlifts engage multiple muscle groups and promote functional strength."
  This claim is accurate. Deadlifts are known for targeting several muscle groups, especially the posterior chain (glutes, hamstrings, lower back). The movement also helps develop core stability, which is crucial for functional strength in everyday tasks.
• "Deadlifts improve posture and core stability."
  This is generally true, provided that proper technique is followed. Deadlifts can help strengthen the muscles that support the spine, contributing to better posture and stability. However, it's important to emphasize that without correct form, deadlifts can exacerbate posture issues or lead to injury.
• "Deadlifts are incredibly versatile, making them a go-to exercise for lifters of all levels."
  While it's true that deadlifts are versatile, they may not be the most suitable starting point for beginners without prior guidance. New lifters should first master basic movements and progress to deadlifts gradually to avoid injury. A personalized approach may be necessary for those just beginning their fitness journey.
• "The Romanian deadlift is another excellent variation, targeting the hamstrings more intensely."
  This claim is valid. The Romanian deadlift focuses on the hamstrings and glutes due to the emphasis on hip hinging with less knee bend. However, some people may find this variation difficult to perform correctly without adequate flexibility and mobility, particularly in the hamstrings.
• "Deadlifts stimulate the release of growth hormones, aiding muscle recovery."
  While deadlifts can certainly promote hypertrophy and muscle growth due to the heavy load placed on large muscle groups, the specific claim about growth hormone release is more nuanced. Deadlifts, like other compound lifts, can lead to increased muscle protein synthesis, but the extent of growth hormone response varies from individual to individual, depending on training intensity and volume.
• "Deadlifts are simple to learn and perform."
  While deadlifts may seem simple on the surface, they require a high degree of attention to detail, especially regarding form. For many, learning proper technique can take time and practice. Beginners should seek guidance to avoid injury, especially when using heavy weights.

More Little-Known Tips for Mastering Deadlifts

• Focus on grip strength: A strong grip is essential for successfully lifting heavy weights. If you struggle to hold onto the bar, incorporate grip-strengthening exercises like farmer's walks or dead hangs into your routine. This will help you maintain control during deadlifts and prevent premature grip fatigue.
• Use a mixed grip for heavy lifts: When lifting near your maximum, alternating between an overhand and underhand grip (mixed grip) can prevent the bar from rolling out of your hands. This grip allows you to lift heavier without worrying about losing control. Just be cautious of potential muscle imbalances, as this grip can stress the shoulders unevenly over time.
• Don’t rush your lift: It’s tempting to pull the bar as fast as possible, but rushing the lift can lead to poor form and injury. Slow down the movement, especially when lowering the bar. The eccentric phase (lowering) is just as important for building muscle and strength as the lifting phase.
• Engage your lats: Proper deadlift form isn’t just about your legs and back. By consciously engaging your lats and pulling them down toward your hips, you can create a more stable torso and prevent rounding your back during the lift. This small adjustment will help you maintain control and lift heavier with proper form.
• Use the right footwear: The shoes you wear for deadlifts matter more than you might think. Flat-soled shoes with a solid, stable base are ideal for deadlifting, as they allow you to keep a firm grip on the ground. Avoid wearing running shoes with cushioning, as they can destabilize your stance and hinder your performance.
• Work on hip mobility: Tight hips can limit your ability to properly hinge at the hips during a deadlift, which can lead to compensation in your lower back. Incorporate dynamic stretches or mobility drills targeting the hips into your warm-up routine to improve your range of motion and lift more effectively.

Practical Benefits of Deadlifts

Deadlifts excel in delivering practical benefits by enhancing functional strength for daily activities.

They mimic natural movements like lifting heavy objects or stabilizing the body, making them invaluable for real-world applications. Regular deadlift training reduces the risk of injury during daily tasks by teaching proper lifting mechanics and strengthening key muscle groups.

Whether you're carrying groceries or moving furniture, the functional strength gained from deadlifts translates directly into an easier, safer lifestyle.

Superior Muscle Engagement

Deadlifts are unmatched in their ability to engage multiple muscle groups in a single movement.

They primarily target the glutes, hamstrings, lower back, and traps, while also activating the core, forearms, and calves as stabilizers. This comprehensive muscle engagement not only maximizes strength and hypertrophy but also enhances coordination and balance.

With their ability to work both large and small muscle groups, deadlifts are a powerhouse exercise for building a well-rounded, strong physique.

Science of Deadlifts and Muscle Hypertrophy

Deadlifts are highly effective for promoting muscle hypertrophy, strength, and functional fitness. By activating large muscle groups, including the glutes, hamstrings, quadriceps, and erector spinae, deadlifts maximize mechanical tension and stimulate hypertrophy. Variations such as sumo or Romanian deadlifts also allow targeted activation of specific muscles, enhancing their versatility. Recent evidence further emphasizes deadlifts’ ability to optimize neuromuscular coordination and stimulate hypertrophy through progressive overload.

Key Findings from Research Reviews and Meta-Analyses

1. Muscle Activation and Hypertrophy
   Deadlifts consistently engage the posterior chain, with variations such as Romanian deadlifts emphasizing the hamstrings and glutes through eccentric loading, which enhances hypertrophy (Martín-Fuentes et al., 2020).
2. Neuromuscular Benefits and Injury Prevention
   Variations like sumo and trap bar deadlifts reduce strain on the lower back, making them safer alternatives for beginners or those recovering from injuries (Lee et al., 2024).
3. Optimizing Training with Eccentric Loading
   Romanian deadlifts and variations with elastic resistance bands enhance time under tension and neuromuscular activation, crucial for hypertrophy (Heelas et al., 2019).
4. Effects on Power and Strength Transfer
   Deadlift training improves force production and power, which translate to better athletic performance. Hex bar deadlifts, for instance, elicit higher peak force and power outputs than conventional deadlifts (Camara et al., 2016).

Practical Applications of Science

1. Incorporate Deadlift Variations
   Use conventional, sumo, Romanian, and trap bar deadlifts to target different muscle groups and avoid plateaus in hypertrophy and strength gains.
2. Focus on Eccentric Loading
   Include Romanian deadlifts and resistance bands to maximize time under tension and stimulate hypertrophy in the glutes and hamstrings.
3. Match Variations to Goals
   Select variations based on specific objectives, such as conventional deadlifts for overall strength or sumo deadlifts for reduced lower back strain.

Scientific Conclusion

Deadlifts are indispensable for muscle hypertrophy, strength, and functional performance. With their ability to activate large muscle groups and support variations tailored to specific needs, deadlifts are a cornerstone exercise in resistance training. Integrating deadlift variations and optimizing training variables ensures long-term gains in muscle size, power, and overall fitness.

My Opinion on Deadlifts and Their Reputation

When it comes to deadlifts, I think there’s a lot of unnecessary fear-mongering around their risks. Sure, you’ll hear people claim they’re one of the most dangerous exercises out there, but I believe this is mostly due to improper technique and lack of education. Deadlifts, when executed correctly, are highly beneficial and, frankly, can be safer than some other popular exercises. I’ve always maintained that if you treat your form with respect and use sensible weights, deadlifts can be a game-changer for anyone, no matter their fitness level.

I also disagree with the notion that deadlifts are too complicated for beginners. In fact, I’d argue that learning deadlifts early is one of the best ways to build a solid foundation. Beginners tend to shy away from them because they seem complicated, but all it takes is patience and attention to detail. I believe skipping deadlifts early on only hinders progress. They teach you essential movement patterns that will help with squats, presses, and even cardio.

There’s this persistent myth that deadlifts are only for competitive lifters or bodybuilders, but I think that’s misguided. I firmly believe that deadlifts are a powerful tool for everyone. Whether you’re a runner, a cyclist, or someone just getting into fitness, the benefits are vast. Improved posture, enhanced strength for daily tasks, and better athletic performance are all achievable, and they go far beyond just looking good in the gym.

Lastly, the idea that deadlifts don't give you that “burn” feeling that some other exercises offer is overrated. I’ve heard it time and again: deadlifts don’t leave you with sore muscles or that deep fatigue, but they build real, functional strength. It’s not about feeling sore, it’s about becoming stronger, and for that reason alone, deadlifts should be a staple in any fitness routine.

Wrapping Up: The Power of Deadlifts

Deadlifts are one of the most effective and versatile exercises you can add to your routine. Whether you’re looking to build strength, improve posture, or enhance overall fitness, deadlifts engage multiple muscle groups and offer numerous benefits. From targeting the posterior chain to boosting your core stability, this iconic lift is essential for anyone serious about improving their performance.

Mastering the deadlift isn’t just about lifting heavier weights; it’s about focusing on form and consistency. By gradually increasing your load and experimenting with different variations, you can continually challenge yourself and break through plateaus. Deadlifts are a key exercise that, when done right, will pay off in all aspects of your fitness journey.

If you're looking to optimize your deadlift training, I recommend the Dr. Muscle app. It tailors your workout plan based on your goals and performance data, ensuring you maximize your results and also features a progressive, injury-free plan, especially for middle-aged lifters who value sustainability. Give it a try with a free trial at Dr. Muscle Free Trial, and start taking your deadlifts to the next level.

FAQ

What are the main benefits of deadlifting?

Deadlifting offers numerous benefits including improved posture, muscle development, and injury prevention. It strengthens the posterior chain, which includes key muscles like the hamstrings, glutes, and back, while also building core stability and grip strength.​

How often should you deadlift?

For most individuals, deadlifting once a week is ideal. This frequency allows your body to recover and adapt without risking overtraining or injury.​

Can deadlifts help with weight loss?

Yes, deadlifts can aid weight loss by increasing muscle mass and boosting metabolism. This compound exercise engages multiple large muscle groups, which burns more calories and improves body composition​.

What muscles do deadlifts target?

Deadlifts primarily target the glutes, hamstrings, and back muscles, including the upper back and traps. They also engage the core, making it an effective full-body workout.

Is deadlifting safe for beginners?

Deadlifting can be safe for beginners when done with proper form and lighter weights. Gradually increasing intensity and frequency will help build strength without overloading the body