Many women may not give a thought to deadlifting for exercise. However, performing the deadlift is one of the best strength building exercises for both men and women. The main problem is that, when it comes to bodybuilding, most women are still in a defeatist mindset and don’t actually believe they are strong enough to perform heavy weight deadlifts.
Benefits of deadlifting for women
Deadlifting Provides Strength and Confidence
Strength and confidence cannot really be separated but, instead, are linked together when it comes to women performing deadlifts. This is due to the fact that society generally treats women as the weaker sex and instills in many women that they should stick to the pretty pink dumbbells that children can practically throw around. The truth is it feels good to be able to yank your body weight or more off the floor. Not only does deadlifting heavy weight build strength, it builds confidence which is a valuable tool in the box of a savvy woman today. Most women who regularly practice deadlifting are much more confident in other areas of life.
It is also falsely believed by most women that they will turn into freakishly unattractive forms of the amazing Hulk if they dare to lift too much weight. This misconception comes mainly from images of men bodybuilders who look like the Michelin Man on steroids, or from some of the bigger female bodybuilders who usually have to resort to outside sources of steroids to bulk up as much as they do. Testosterone is the main hormone responsible for building muscle mass. And, although women’s bodies do produce testosterone, it is in miniscule amounts that normally don’t bulk you up unless you have a hormonal imbalance. Therefore, women can work out as much as they want without the fear of gaining much muscle mass.
Deadlifting Increases Metabolism
Another powerful benefit for women deadlifters is that it increases metabolism. When you elevate your body’s metabolism, it burns fat much more efficiently. The more body fat you lose by performing regular deadlifts, the better you look and feel. Also, muscle burns much more energy than other elements of the body, so the more muscle you build, the more fat your body will burn throughout the day to keep that muscle fueled up. Since deadlifting free weight generates more muscle than most other lower body exercises, you lose more body fat by doing deadlifts than from a variety of leg machine exercises.
Deadlifts Build Bodacious Curves
Since women don’t accumulate muscle mass like men, they tend to become quite curvy by performing deadlifts. This is because deadlifts incorporate the major muscle groups of the lower body as well as a variety of surrounding stabilizer muscles. By performing this one exercise, you can develop knockout form in your legs, glutes, lower back and abdominals. Such results are well worth obtaining from a single exercise than spending double or triple the time performing workouts on individual lower body exercises.
Adding Deadlifts in Your Current Strength Training Program
So, you may now be wondering how to incorporate deadlifts into your current strength training program. To get started, simply begin by performing deadlifts in place of other lower body exercises as discussed. Proper technique is very important when performing deadlift exercises so adhere to the following deadlift technique and get help from a trainer if needed.
Sumo Deadlift to Start
Women usually learn proper technique for deadlifting faster by beginning with the sumo deadlift. This is not always the case, but for this article we will focus on sumo deadlift technique.
- Place your feet a little wider than shoulder-width apart.
- Stand close to the bar with your legs touching it. This provides more lift leverage.
- Point your toes outwards, but not more than a 45º angle.
- Bend over and grasp the bar. The best grip for beginners is the supinated or mixed grip which is one hand over the bar and the other hand under the bar.
- Slightly bend the knees and keep the hips high (do not go into a squat).
- Keep your back in a neutral position with a slight arch by projecting your chest out.
- Raise the bar up to your legs, keeping it close to your body throughout the movement.
- At the top of the deadlift, thrust your hips forward to lock out the move.
- Start with 3-5 reps for 2-3 sets and build from there.
Go ahead and give deadlifting a try and enjoy the increased strength, stamina and confidence it gives as well as a jaw-dropping body.