Are you a bodybuilder or powerlifter wanting to make the most of your time at the gym? If so, then chances are you already know that the deadlift is a powerful exercise that works nearly every muscle in your body. Even if you aren’t a bodybuilder or powerlifter, the deadlift can be an extremely useful exercise for strengthening your whole body. In fact, done the right way, you can use deadlifts for fat loss. Think of deadlifts as the one component of your exercise and nutritional strategy that can make you stronger and leaner.
How can you use deadlifts to shed fat? When you deadlift properly, you are using several muscle groups at once, which increases the amount of work your body is doing and helps induce afterburn, which means you will shed fat while at rest. This effect is known as excess post-exercise oxygen consumption (otherwise known as EPOC, or the afterburn effect). EPOC essentially extends your body’s calorie-burning up to 38 hours beyond your workout, even when you are at rest.
The heavier your pull, the more intense the afterburn will be, so make sure to challenge yourself with a weight that can’t be performed at an aerobic pace.
But going anaerobic isn’t easy. It requires you to exert yourself at no less than 85% of your maximum heart rate. To achieve this in a deadlift means performing the exercise at a high weight, with high intensity for a moderate to high number of reps (12-15). However, if you're looking for an efficient fat burning exercise that will strengthen your whole body, the payoff is worth the pain.
Deadlifting is a powerful exercise, but it can also be dangerous with bad form.
Check out a great step-by-step for deadlifting with proper technique here.
Build up your strength by isolating the different muscle groups used in the powerlift move by adding these supplemental exercises to your workout routine. Doing so will help you increase your deadlift max, enabling you to perform the move at a higher intensity safely, with good form.
Getting ready to max out your deadlift? Make sure to equip yourself with a lifting belt or straps for enhanced support and safety.