Frequently Asked Questions about Deadlifts - Foundry Personal training Gyms

Frequently Asked Questions about Deadlifts

Deadlifts are one of the most effective exercises for building full-body strength. They target multiple muscle groups, improve posture, and enhance athletic performance. Whether you’re a beginner or an experienced lifter, deadlifts can elevate your training—when done correctly.

What is a Deadlift?

A deadlift is a compound exercise where you lift a weighted barbell or dumbbell from the floor to a standing position. It primarily targets the posterior chain (hamstrings, glutes, and lower back), along with the core, grip, and upper back.

Difference Between a Deadlift and a Romanian Deadlift (RDL)?

A traditional deadlift involves lowering the bar to the floor between reps, using knee and hip flexion. In contrast, a Romanian deadlift (RDL) maintains a slight knee bend and focuses more on a hip hinge, keeping the tension on the hamstrings and glutes while the bar stops mid-shin.

What is a Barbell Deadlift?

The barbell deadlift is the most common variation performed with a barbell. It allows for progressive overload, making it ideal for strength gains.

Are Deadlifts Bad for You?

When performed with proper technique, deadlifts are safe and highly beneficial. Poor form, excessive weight, or lack of mobility can increase injury risk. Prioritising good technique and progressive training ensures safety and effectiveness.

What Muscles Do Deadlifts Work?

Deadlifts engage multiple muscle groups, including:

  • Glutes – Primary drivers of hip extension.
  • Hamstrings – Assist in hip movement and stabilisation.
  • Lower back – Supports spinal alignment and posture.
  • Core – Provides stability throughout the movement.
  • Upper back & traps – Help maintain shoulder position.
  • Grip & forearms – Strengthened by holding the bar.

How Much Should You Deadlift?

Your deadlift weight depends on experience and strength levels. A general guideline:

  • Beginner: Bodyweight or 60-70% of your 1-rep max (1RM).
  • Intermediate: 1.5x bodyweight.
  • Advanced: 2-2.5x bodyweight.

Should I Deadlift with a Belt?

A weightlifting belt can provide additional core stability, especially when lifting heavy weights. However, it is important to develop core strength without relying on a belt for every set. Use it strategically for near-maximal lifts rather than all deadlifts.

How Often Should I Deadlift?

Deadlift frequency depends on your goals and training intensity. General recommendations:

  • Beginners: 1-2 times per week.
  • Strength-focused lifters: 2-3 times per week.
  • Athletes: Integrated based on sport-specific needs.

Should I Do Deadlifts on Leg Day or Back Day?

Deadlifts are a compound movement that works both legs and back. Some prefer to do them on leg day, others on back day, and some dedicate a separate session to deadlifts. It depends on your program structure and recovery capacity.

What’s the Best Warm-up for Deadlifts?

A proper warm-up reduces injury risk and improves performance. Key components:

  • Dynamic stretches: Hip flexor stretches, leg swings.
  • Activation drills: Glute bridges, bird dogs.
  • Ramp-up sets: Gradually increasing weight before working sets.

Is the Sumo Deadlift Easier than the Conventional Deadlift?

Sumo deadlifts allow for a wider stance and more upright torso, which can reduce lower back strain and increase quad involvement. Some lifters find it more manageable due to body mechanics, while others prefer the conventional stance for overall posterior chain development.

Can Deadlifts Help with Posture?

Yes! Deadlifts strengthen the posterior chain, core, and upper back, all contributing to improved posture. Proper deadlift mechanics reinforce good spinal alignment and reduce slouching.

Should I Use Straps for Deadlifts?

Lifting straps can help with grip fatigue, especially during high-rep or heavy sets. However, it’s best to train grip strength naturally by incorporating farmer’s carries and grip-intensive exercises. Straps should be used selectively, not as a crutch.

What’s the Best Footwear for Deadlifting?

Flat-soled shoes or barefoot lifting is preferred, as they provide a stable base. Running shoes with cushioning can reduce power transfer and affect balance.

Can Deadlifts Help with Fat Loss?

Deadlifts burn calories due to the large muscle groups involved. While they won’t directly burn fat, they help build muscle, which boosts metabolism and supports fat loss when combined with proper nutrition.

How Do I Know If My Deadlift Form Is Correct?

Indicators of good form:

  • Neutral spine (no rounding or excessive arching).
  • Bar path stays close to the body.
  • Hips and shoulders rise at the same rate.
  • Engaged core and lats for stability.
  • Smooth, controlled movement—no jerking.

 

Deadlift Set Up Tip

 

Perfecting your Deadlift – Tip 1

 

Perfecting your Deadlift – Tip 2

 

Perfecting your Deadlift – Tip 3

At Foundry Gyms, we specialise in small group personal training that ensures you lift safely and effectively. Our expert coaches help members master their deadlifts, avoid injury, and build real strength.

 

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