Are deadlifts necessary? It really depends on your warrior goals.
Deadlifting is one of those admired exercises you’ll see folks performing in the gym. But is it necessary for everyone? Is it a necessary exercise to gain warrior power and strength like the Saiyan race? Long answer short, no. Can the deadlift help? Of course. But unless you’re a competitive powerlifter or just love to lift heavy things, the deadlift exercise is not an exercise that needs to be incorporated into your training program to improve your overall strength, endurance and muscular aesthetics.
Overview:
What is a deadlift
Deadlift variations
Muscles used during deadlift vs. other practices
Pros and Cons of a deadlift
Alternative exercises for a deadlift
Final Thoughts
What is a Deadlift?
The deadlift is a compound, mostly lower-body exercise that requires one to hinge at the hips to pick up weight off the ground and moving into a standing position while keeping a neutral spine. It’s a great exercise to strengthen your posterior chain and teach yourself how to lift heavy objects from the ground such as a loaded box or a laundry basket without stressing your lower back.
Deadlift Variations
1) Sumo Dead Lift: This requires the athlete to spread their legs wide like a sumo wrestler. This deadlift increases the activity of the quadriceps and gluteus maximus when compared to a traditional technique that heavily utilizes the hamstrings.
2) Romanian Dead Lift: This requires the athlete to maintain a narrow stance and involves hip hinging until the bar is about half way down your shin emphasizing the utilization of your hamstrings.
3) Stiff Leg Dead Lift: The stiff leg deadlift (most difficult deadlift variation) involves hip hinging until the bar and weight touch the ground emphasizing the utilization of low-back, hamstrings and glutes.
Comparing muscles used between deadlift and other training practices
The muscles used in a deadlift include:
> Hamstrings
> Glutes
> Lower back
> Upper back
> Hips
> Core
The muscles used in running include:
> Shoulders
> Quadriceps
> Glutes
> Hamstrings
> Calf
> Core
The muscles used in kickboxing include:
> Shoulders
> Total Back
> Total Chest
> Quadriceps
> Hips
> Hamstrings
> Calf
> Core
In terms of muscle utilization, the muscles used for each practice are very similar. So why not implement deadlifts into your program, you may ask? I’m not saying to “not” incorporate it into a program, but before you make your decision, think about what your fitness goals are and consider the pros and cons that come with deadlifting.
Deadlift Pros and Cons
Pros
Improved grip strength.
Improved explosive power.
Increased hip, glute and hamstring activation.
Increase strength in back and hamstrings (Overall posterior chain).
One exercise that can help get you “thick” in the lower body.
Cons
It takes a tremendous amount of time and practice to master the movement.
Because consistent practice is imperative, progression in the amount of weight lifted will take time. For those of you who are reading this and are already deadlifting, be patient with yourself!
The main con to a deadlift is the high risk of injury. Although, all exercises can possinly cause pain and injury, the deadlift is one of the traditional exercises that top the pyramid of injury risk. If not trained properly and progressed too fast, injuries that can occur include but not limited to slipped discs, torn hamstrings and torn meniscus in the knees. These are injuries that can be mediated but also injuries that can possibly sideline you from training for an extensive amount of time.
Alternative Exercise for the Deadlift
Although, there isn’t one specific exercise that can act as "the one" alternative exercise for the deadlift, there are a number of exercises that can target the muscles used in a deadlift that can still benefit other training practices throughout your journey.
1. Bodyweight Sumo Squat
2. Single Leg Hip Hinge
3. Hip Bridge + Walk Out
4. Back Extension + Lat. Pull
5. Plank Bird Dogs
Final Thoughts
The deadlift is a great exercise to strengthen your posterior chain and improve explosive power for max lifts. However, if your goals include building muscle, improving muscular aesthetics in your lower body and simply improving overall strength but not to a beastly strength level like Dragon Ball's Broly, deadlifting is not necessary to incorporate into your training program.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.