Deadlifts Aren t Just Great For Gains, They re Great For Health

 

Squatting and Dead-lifts Increase Upper Body Gains @hodgetwins

Video taken from the channel: TwinMuscle


 

Are Deadlifts Necessary To Build Muscle?

Video taken from the channel: Sean Nalewanyj


 

Why Deadlifts are OVERRATED! | Building an Amazing BACK

Video taken from the channel: VitruvianPhysique


 

10 Reasons Why You Should Do Deadlifts | Benefits Of Doing DEADLIFTS

Video taken from the channel: Men’s Health & Fitness Tips


 

The Deadlift Is A Terrible Mass Builder They Said, It Doesn’t Isolate Anything They Said

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

10 Benefits Of Deadlifting

Video taken from the channel: Javier Markham


 

Deadlifts are KILLING Your Gains (OH SH*T!)

Video taken from the channel: ATHLEAN-X™


Deadlifts Aren?t Just Good For Gains, They?re Good For Health — Tiger Fitness Marc Lobliner presents the ultimate article on deadlifts for health, and recovering from an injury so you can deadlift again. Marc Lobliner presents the ultimate article on deadlifts for health, and recovering from an. “If you don’t have any injuries, deadlifts can help you develop a stronger back and lats so you can have better posture,” says Vicknair. She adds that they also put the glutes and hamstrings to.

“Deadlifts are renowned for their ability to build massive amounts of grip strength, and for good reason. Your fingers are literally the only things connecting you to the weight of the bar. Your forearms have to work incredibly hard as you progress in weight to. Deadlifts are great, but they’re not all that useful when you’re just looking to boost endurance in your lower back and hamstrings. That’s why the barbell hip thrust is a great finishing exercise for any lower body days.

This exercise requires a. 41. Deadlifts have a greater effect on cardiopulmonary health than traditional cardio exercise, in the same way that engineering a high-rise office building to withstand a 7.0 earthquake also helps prevent damage during a moderate windstorm. 42.

When it comes to building deltoids, side raises with 15-pound dumbbells can’t compare to deadlifts. Deadlifts are the everything exercise, and when one exercise works that many muscles, from the thighs to the core to the neck to the grip, it triggers a cascade of beneficial hormones like. The classic deadlift is one of the best bang-for-buck exercises in the history of the gym, a move that can build real-world strength and burn plenty of calories, while layering muscle onto your. So deadlifting isn’t just for strength building and muscle gains it’s also incredibly effective for taking better control over your daily life.

7. The deadlift plays a massive role in developing strength, power, and – when done correctly – injury prevention and overall resilience. While there’s no denying that the deadlift is a powerful strength builder, the waters become a tad murkier when talking about deadlifts in the context of high-rep sets.

Core strength (core pertaining to the central muscles of the body; lower back, glutes and the abdominal region) is a very important health component, in that it supports the body in almost every movement and position, and the deadlift is the key core strength building movement.

List of related literature:

Plus they enforce a clean, efficient groove that will carry over to deadlifts.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

Some people would disagree with that statement, pointing to studies that have shown that machines and free weights are equally effective for gaining muscle and strength.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

And a lot of powerlifters have opened their minds to using bands and resistance bands (such as a Glute Loop) during their warm-ups.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

I believe too, that squats work against, rather than for stimulating glandular function, which is just exactly the opposite of most weightlifters believe.

“Muscle, Smoke, and Mirrors” by Randy Roach
from Muscle, Smoke, and Mirrors
by Randy Roach
AuthorHouse, 2008

Which is not to say that proper deadlift form is difficult or tedious to learn.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

They just aren’t nearly as effective as the above core, foundation-building lifts and are only for advanced weightlifters who have already paid their dues with the heavy pressing to build strong pecs.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

But the traps also benefit from the Barbell Clean and Press and from heavy Deadlifts, which are also included in the Basic Program.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Indeed, the common opinion among bodybuilders and powerlifters is that aerobics slows muscle gain.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

The argument in favor of dead lifts states that they are an important means of strengthening the trunk extensor muscles.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

Manual labor deserves merit when it comes to building a great physique.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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117 comments

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  • I don’t have a back injury, but I always appreciate and respect when vloggers/youtubers precaution anyone with a back injury. It shows tact, care for viewers.

    Thanks Sean ��
    Great 2017 to you

  • Totally agree that this has to be taken with context considered. But I have worked in college strength weight rooms and can tell you right now the trap bar deadlift is a staple in many.

  • Bro deadlifts blew up my legs, back and traps it’s the main reason for my gains. Got a super thick back from it. Just don’t go super heavy anymore moderate to heavy then light. If Jeff did more deadlifts he’d have great traps and a thick back which he’s lacking right now

  • I think benching Is overrated if anything. Squatting and Deadlifts are the most important for building up your body and overall strength

  • What do you think about Chris Jones saying that you can bench 405 and still look small? I know he is your pal and all, but is that statement not a bit retarded? I know he ends up saying that PL does deliver results but still. 

    Source:  Can Powerlifting Give You Bodybuilding Results???

  • Would you consider this a slow deadlift in terms of lift speed? Need criticism on speed. Don’t question my form unless you can pull more than me semi sumo.

    495lbs Deadlift RPE 8.5: http://youtu.be/JdrBREwU5J0

  • Why do you always seem to have a derogatory attitude towards sumo pulls? I can’t say whether you do or don’t since I obviously don’t know your opinion, but you always seem to place the conventional deadlift over its sumo variation?

  • I never liked deadlifts or squats, i only do them if im training with someone else and i don’t have a choice. Also, I’ve heard people say you need these compound movements in order to burn fat and get abs… but idk if there’s any truth to that.

  • Deadlift is important but to build good looking big back I find these be most effective after deadlift. So it’s rack pulls block pulls tbar row powerlifting style were it more parell same with barbell row and pendalay row chin ups and pull ups I find most effective. People love lat pulldown and stuff but hits same muscles hate the movement of machines do powerlifting but I do include these as acceorie lifts so body build type compounds

  • Both Deadlifts and Squats can be taken as full body though BB Squats are generally king of lower body if u can get somewhat deep if ur hams aren’t growing from squats then dead’s will cause them to grow lmao.

  • if I start off with bench its decent but if I squat b4 I I bench then I bench like 15 lbs more. its not a myth to me all lifts work together BC the body is a unit

  • He is 100% right, I stopped doing deadlifts for a few years due to a sciatic nerve pain, then try to do them again and the very first day I did it my hamstrings, ass lower back and abs were so sore but not my middle or upper back so I think is really unnecessary to do that exercise is not so productive for Bodybuilding.

  • from my own experience, squatting/deadlifting does improve upper body strength, it also depend on genetics too,because those very heavy movements will fill you out faster.

  • Deadlifted for the first time in 7 years today. Did my squats and said fuck it im curious how much I can get. Got 450, prob could have gotten more. Looking forward to starting back up, felt good

  • sean I’m doing a 12 week transformation challenge. I’m 5’10”, 175lbs, 22%BF. my goal is to get lean and put on as much muscle as possible. do you have a program that can help me?

  • Well said Jason.  I did not start truly growing and adding mass until I incorporated frequent DLs in my routine.  And then there are the benefits of improved performance; prior to doing deadlifts I basically had “warning track power” when playing softball.  After a year of deadlifting and the torque power I developed from them, I was hitting bombs and breaking branches off trees, hitting for more distance than guys who outweighed me by 75 lbs. Every athlete needs to squat and deadlift. Period.

  • the body works together, a strong leg game, will help ur dead lifts because u need to squat at the beginning of the motion, having good strong legs will assist u in keeping proper form as u grab the bar, a good dead lift game help ME in the sense that I feel that strength in my lower back as I’m squeezing out my final reps on the bench. There is a tendency when really pushing hard to lose form a bit, I find dead lifts eliminate that problem for me. I can feel that strength and sturdiness in my lower back and can focus on getting power primarily from my chest and tri’s and not my lower back or legs.

  • Hey Jason! Just wondering..since you’ve been using the daily max training protocol, how many kilos have you gained on each lift? (Squat, Bench Press, Deadlift)

  • Ya it’s crazy how a lot of guys deadlift heavy every week.. Since I reduced deadlifts to once every 3 weeks all my other lifts have increased.. It was destroying my cns

  • I do Romanian DL’s sometimes… but mostly squats
    Conventional DL is kinda draining… I don’t know how to explain it… I just get really fatigued & it’s just that exercise that does it.

  • Some sound advice right there. Ive been lifting weights since I was 16, I am now 48 and weight 180 lbs 6’2″ and Im always looking for ways to lift more intelligently. Foundations are so critical and I think I was always under the impression that you always had to use heavy weight with deadlifts…..but not so!

  • It works for me. My strength skyrocketed right since I added squats&deadlift to my routine. Squats&deadlifts are incorporating all kinds of muscles in your body and 100% will help your bench press, as for other legs exercises it’s true that it’s useless for the upper body.

  • There intense enough and taxing enough that people dont do them that frequently like other exercises, add an occasional dead or squat, shit man do lighter weights.

  • Chet Yorton beat Arnold just by training these exercises including the deadlift. Google Chet Yorton boring but big training program. 22 reps sets. Must have been brutal.

    Squat
    Overhead Press
    Deadlift
    Bench Press

  • “To get increase your bench, you need to increase your deadlift” hahaha that’s bullshit. I’m 150, and I huff puff and spit doing 185 on the bench, but I can deadlift 405 pounds relatively easy. Whoever made that quote is stupid af

  • This video has an incorrect title, the title should be “chasing numbers are killing your gains.” The examples he used about very tall elite athletes do not apply to 99% of the people who watch this channel. Take a million AthleanX subscribers and I guarantee the average would be 6 feet tall or shorter.

  • I’m 41 with many years of back issues related to my Army service. I’m in relatively good shape, health, and strength for my age, weight, and height, but because of my lower back issues, I avoid the deadlift for the most part. That’s pretty much the only big compound lift that I do avoid. I wish I could do them, but every time I get in the gym and perform them, my back feels it in a detrimental kind of way (neurological and skeletal, not muscular).

  • I don’t go to the gym but I think the only natural lift I do in real life is probably closest to the deadlift. Building a great chest or bicep would probably never actually benefit me but being good at lifting heavy things off the ground would be great and of probably healthier.

  • Hay to no estoy de acuerdo Contigo de llamarle a Las Personas que no levantan mucho peso un Pussy Respeta para que te respeten Chory! ��

  • I don’t think it’s bad or good but the risk to reward ratio the risk is higher Bc it’s the worst exercise for ur lower and we all have our weaknesses like me even despite my size and weight I’ve gained I’m still able to move fast and I’m pretty strong but when I was even In my best shape my back was one of my weak points in terms of lifting stuff up It doesn’t mean I can’t lift up stuff but I’m more built for functional strength and stuff like climbing and running

  • Deadlifts aren’t necessary but you are missing out on an exercise that’ll make your whole body a lot stronger and more athletic. Do Deadlifts.

  • Nice video Jason I would have to agree with everything you said for once lol I have long arms also and I deadlift and squat heavy but my bench and overhead press is weak as u mentioned

  • I realized that my back work has to be kept at a minimum in relation to my chest and shoulders because simply deadlifting builds my back up great!

  • this is the equivalent of saying pull ups are overrated for building your triceps…. obviously a deadlift isn’t for building a big back it is primarily about hip extension, so glute training… so no, it isnt overrated it is a great exercise for its intended purpose, gluteal and hamstring development….. This is absolutely click bait…. first video of yours i have disliked

  • I can deadlift 15 kg, but I row 25, squat 85 and bench 35. I guess I can now finally just kick it out my programm all together. My lower back is a mess, I know I should focus on it more, but I feel deadlifts werent exactly helping.

  • 4 times worlds strongest man Brian Shaw deadlifts over 1.000 pounds. He rarely bench presses, yet can bench 500 pounds for 5 reps like it’s nothing.

  • I’ve always believed in minimizing bicep curls and just do a shit load of back excercises, pull ups and lat pull downs. Then dead lift, squat, hip thrust more cause outside the gym you will never curl anything its either you’re squatting or deadlifting.

  • Please for love of god DON’T deadlift if you already have back problems. If injury is old, only begin with very light weights. First listen to your body and second, listen to your doctor. There are plenty of other exercises to build legs and back that don’t tax your body heavily.

  • I think it has to do with the fact that the conventional deadlift doesn’t illicit a stretch reflex. Many movements that are considered staples for bodybuilding tend to have a stretch in the eccentric portion of a lift. For example the stiff leg deadlift is considered to be great for hamstring hypertrophy and it involves a significant stretch.

  • I recently started the PHUL routine and I’ve found that the deadlift/squat have really helped pinpoint my weaknesses in musculature, which, previously i’d been completely unaware of. My Glutes and Abductors need allot of work!

  • 10. Improved mood, state of mind and increased confidence
    9. Improves and corrects posture, core stability and core strength
    8. Anyone and everyone can do it
    7. Improves all your other lifts
    6. Increased cardiovascular health and fat burning
    5. Prevents injury and head real life lifting application
    4. Increased strength and grip strength. Great measure of strength.
    3. It’s a very safe exercise
    2. Increased hormone production. More testosterone and growth hormone naturally.
    1. Near total body workout with all major muscle groups used.

  • Just do this, don’t do that. The more they said the more they’re wrong. Many muscle men don’t care about “STOP DOING THIS” instead they keep going on and soon understand which exercise that they like and feel comfort about.

  • Richard Hawthorne is a dumb exception to use. For a man his height, he is very muscular. He’s not stringy or the sinewy type at all. He’s more stout like a gymnast. Going by his wrist and ankle sizes, he seems to have filled out his frame quite a bit. Someone with a larger frame along with Hawthorne’s degree of muscle development would appear very muscular. 

  • Nice video but i disagree, the hormonal response from the body is way higher in deadlift which will inturn help building muscles from all the other exercise u r doing n also strength will ultimately leads to more muscle hypertrophy in the long run

  • I don’t like videos like this because it tries to be a one size fits all. Deadlifts might not be great for some but they might be great for others, everybody is different

  • If you are out to build mass and dont have the deadlift incorporated in your workout training just leave and quit!deadlifts by far is the most adequate muscle builder!

  • I think the main problem with heavy deadlifts is lowering, if you don’t have the option to slam the bar down. You can pull more-or-less straight up due to momentum, but try to lower straight down and your knees are in the way. So on the way down you have to swing the bar out a bit which puts a strain on your back, even if you keep a neutral spine. I guess if you have relatively short legs that may not be as issue.

  • So I understand how you can perform directly targeted movements for stronger individual muscles rather than deadlift working multiple muscles but I’m curious what you think about this: Because I tend to lift items (landscaper lifting heavy stones, plants, tools, etc) off the ground in a similar way as with a deadlift movement, would a deadlift or individual muscle movements be better for strengthening? Thanks bro love the vids

  • Fact is “average joe” should stay well away from deadlifts and alot of other exercises for the sake of not half gimping themselves. With average joe i mean 99.9% of the people that goes to the gym.

  • I personally think that the Deadlift is one of the best all round exercises you can do! Not only for strength, but for building an all round muscular physique.
    The Deadlift is a staple exercise of my full body routine.
    I would say that it should be performed with good form and technique to prevent injury.

  • I don’t know if deadlifts are any good for building mass but I do them because the fitness benefits are probably higher than any other exercise. 

  • Deadlifts will certainly add mass, especially if somewhat new to training, but are even more valuable for promoting good mobility, posture, and general athleticism. Imho the bent over row and squats will give you more mass bang for your buck.

  • Seriously Jason’s left arm and shoulders looks off shape, considering his knowledge and expertise I’m still shocked how he haven’t addressed this… also he would look amazing if he began focusing on building up the “volume, size and shape” of Hus physique

  • You really should work on that form man, seems to me that you got a one way ticket to snap city if you keep that up. On another note to your main point of the video I agree with your points made. One error I see many times is that deadlifting more than twice a week or even once a week if you’re hitting multiple sets of 3-5 @85% or more of your max will literally exhaust your CNS and your progression will literally go down the toilet. I personally only deadlift once a week while adding variations that carry over and have seen much more progress than ever before.

  • Doing hvy squats and deadlift,I went from 6′ 3 to 5′ 11 and a half!!! I was predisposed for osteo.arth. and throw in Psoriatic Arth.

  • Did squats challenge! Did squats ever time I workout, add the the squats excise end of my workouts, my strength and upper body grow like crazy I got all kind of Gainz. Did this for 2 months.

  • When i added 5 sets of deads to my routine, every muscle i had was sore for days.My forearms, ALL of my back, my hams and even my calves.( done in the sand in an outdoor gym ) lots of muscles used and a shit ton of strength from it.

  • Exercise where you move a lot of weight by using a lot of muscles (like squat or deadlift) = testosterone boost
    testosterone boost = G A I N S

  • U don’t have to dead lift but it’s very important to have a strong lower back and there is other excercises for that. Lower back is very key when it comes to having bigger shoulders because I notice when I try to shoulder press heavy or even squat heavy u feel it in your lower back a lot! So if u have a good lower back base you will be over to
    Over head press a lot more which means shoulders get bigger n oh what do you use your shoulders for? Bench press! So bench will go up. I use to like the hodge twins but they calling people bitches n shit lol Idk
    Bout that they seem like they just making a mockery outta shit but hey to each it’s own

  • Hey Jason, your 5×5 novice program is great. Ever thought of making a novice meal plan? I see people talk about macros macros macros but how about an extremely simple example of a meal plan that covers micros and macros for let’s say the “average” novice male. There’s lots of meal plans out there but they’re full of fluff and never talk about micros specifically (that i’ve seen). Thanks! 

  • I agree with you Sean in that deadlifts are not necessary in a body building routine and there are far better ways of targeting individual muscles for hypertrophy but as much as I hate them, I still do them for functional strength purposes.

  • Deadlifts raw, pull ups and lightweight cable rows focusing on squeeze. That’s it. Wide, ripped back. Only wish anything else grew like that lol

  • as a former powerlifter, I think deadlifts are the single most important exercise you can do for any reason. Bench presses get the glory but deadlifts are the real deal. Of course remember there’s deadlifts as a competitive lift and deadlifts as an exercise.

  • I have noticed that many people only go 5×1 on deadlifts “to avoid lower back injuries”. Personally I start 3×3 and go to 3×6 and then increase weights and start 3×3 again. Never had lower back issues on DL

  • You’re absolutely right that 90% of the people who dismiss the deadlift are “lazy” lifters who do fluff and pump routines. Same thing with Squats too. I notice people dont do them simply because they’re difficult. Its much easier to fuck around on the leg curl machine than to squat.

  • While I get it, it’s 100% true, to get something bigger your gotta hit it more, but can tou except to safely hit a 315 bench if you have a 225 squat? Your body is a system, and to one degree or another how can you bench all this weight when your lower body can’t even handle it? Your body has like, a ratio to what it can handle, and having a nice, beefy pair of legs can in a way help translate to a beefy upper body. It’s like a pyramid, build your base yo first, get your squat, bench, and deadlift pretty good, then focus on other stuff. Obviously add more volume to chest to get it to grow, that being another set or a higher weight, but what people do you know that bench 405 but only squat 315?

  • Its hard to tell whether they’re being sarchastic or not lol.. When they say “natural body builders take a long time” I really can’t tell if that was serious or sarchastic.

  • Lol if that excerice was that great, you would not have to train it for years to do it right…the way bigger chance is that you will break your back waste of health:(

  • Deadlift for me is all about cardio. I can do heavy heavy lifts and get my heart rate up faster DL than pretty much anything else.

  • Using deadlift as a warm-up almost every time, don’t care about maxin out on it, it’s not my bread and butter and I want to train with a good functioning body untill the day I die.

  • Deadlifts are amazing, actually went semi heavy with belt for once the other day and felt the muscle soreness it in my upper back the day after. I pull semi sumo so its a rare occasion. It tacks on legit mass if done with proper programming and nutrition.

  • Love this video. I can skip the guilt when I’m not feeling a deadlift. Squats are also very injury prone and overhyped in the bodybuilding community. I used to squat a lot but eventually my knees started to hurt.

  • I never was into lifting and I personally hate the fitness culture and fitness videos but your videos are so honest and so full of knowledge, i love them! They don’t make me as a beginner feel like a loser but like I’m able to reach my goals, the right way, without injuries or anything. Thanks for your vids, please keep those going. Brilliant work!!!

  • Only been lifting a year and my back has gotten rediculous. I mainly focused on the compound lifts when I started especially deadlifts. Really has made me strong overall. Went from 168 to 214 in a year this past Wednesday. Trying to cut to around 200. Have some belly fat but not much. Sorry for rambling. Just wanted to say I love deadlifts. Oh and i need to update my picture

  • This has been scientifically been proven true over and over. Training legs DOES in fact create more HGH and test in the body. A stronger lower body will certainly contribute to a stronger upper body.

  • Your Body Works As A Unit! People need to stop listening to the dumbass bodybuilder philosophy of isolating every single muscle fiber.

  • On back day I do alot of rows like bent over barbell rows,1 arm dumbell rows or close grip n wide grip seated rows! Minimal lat pulldown,either close grip, underhand grip or wide grip latpulldown but the rest of my back workouts alot of rows n then deadlifts either in the begging or the end of my back workout

  • BS, use a Trap bar (way less stress on lower back if any) and don’t ego lift which most guys have a problem with. I also disagree with his constant bashing of Upright rows, I have done these for years and never had any issue’s its actually one of the very few movements that are quite natural if done correctly and get great gains from them.

  • I’ve heard from E Hulse that deadlifts and squats will build the hips a lot more. I am not aiming to develop my legs a lot as they are already more than I want, I want more of an upper body development which is hard for me. Should i not do the deadlifts and squats?

  • Deadlift is primarily a push exercise. You’re right in the fact it’s not amazing for hypertrophy however the sheer strength you can build will assist massively in other compound movements. Deadlift is the one exercise everything else should be built upon.

  • what an informative video… been looking for a bloody explanation to this for ages…. being so tall i hate deadlifts so its rack pulls for me all the way

  • I tweaked my lower back dead-lifting a few weeks ago (not the first time) and now I can’t squat until the injury heals.
    I only lift for aesthetics but dead lifted for all round strength but after this injury I think in future I am going to quit dead lifting for good and focus purely on building muscle.

  • it is true that adding 5 lbs on a deadlift or a squat won’t add 5 lbs to your bench. However if you strengthen your squat or deadlift (which increases leg, back and core strength) things like your overhead press will go up (stronger support muscles), which in turn will lead to a bigger bench and a bigger upper body. Your body works like a chain, if you strengthen the weak links. everything benefits. But deadlifts and squats aren’t going to add hundreds of lbs to your bench and overhead press. But over the course of a few years, it could very well make a big difference.

    Also there are other ways to strengthen the back, core and legs other than just deadlifting and squatting. For example you could do heavy barbell rows, weighted chin ups, front squats, stiff leg deadlifts etc. Nowhere is it written in stone that conventional deadlifting and squatting are the only ways to get strong. I prefer the two myself, but it seems people have a dead/squat fetish. It’s like a religion to them.

    Just my 2 cents.

  • hey hodge why did you have to make a double of yourself hhh can you tell the difference in the two pics
    look for whats different you win a free supply of KFC gym food for a year.

  • That was a lot of talking but not alot of helpful information. Principles and abstractions always indicate that someone doesn’t know what to say.
    The reason why sportsteams would do olympic lifting instead of deadlifts is a pretty simple one: speed.
    The clean makes you fast and explosive and a little stronger.
    The deadlift slow and strong.
    That‘s especially meant for hip extension which is the single best predecessor for success in most teamsports.
    That‘s all there is.

  • Dead lifts are not only unnecessary and the slowest way to build muscle, they are very dangerous. Only reasons why they are popular are because they make it easier to “lift” more weight than you actually can lift and looks cool.

  • One thing i have noticed is that people who squat heavy weight reguarly can easily get themseleves to a 500lb DL quicker than someone who doesn’t squat or chooses other exercises to work their legs such as leg press, and leg extensions.  Put both of these guys together and let’s say they both never DL before… The guy who squats will more than likely have higher numbers on his DL as opposed to the guy who didn’t.  I stopped Deadlifting in August and focused on squatting 3x per week… I recently tested out DL in November, and to my surprise, i was able to do 500lbs for 4 reps, not touch and go.. no straps either, with ease.  Had i not been squatting, i am willing to bet i would have never pulled that amount of weight off the ground.  Deadlfits are the most taxing exercise in my opinion.  You have to basically ready as soo as you pull that weight off the ground. There is no such thing as a spotter; either you can pull the weight or you can’t.  Simple as that!

  • Splitting logs with a hammer gave me some cool mass gains when i was young:)) and working at the stone quarry:))…….Talking about full body and no isolation:))…… People should try swinging around 50 lbs around all day long for some years and see the gains:))….. The deadlift works even your neck and jaw muscles ( had an olympic rower that broke a molar while deadlifting, and touche, it was a girl:)) ), ever had cramps on your obliques while deadlifting (it’s probably from isolation), or abs maybe?, quads or femural biceps (hamstring part), or calves, or anything else……or soreness…..It’s just plain silly to say that the deadlift will not put hair on your chest and power and muscle mass (if all other growth factors are met)…..For gods sake, my doctor put me on a 5x 1rep max deadlift program to build my bone density and loose all that rheumatism that was situated at the tibia……. Terrible mass builder the deadlift, that if done correctly will work even your ears:))……:P

  • One of the great things about the deadlift is the integration of these different muscle groups and training these parts individually doesn’t do that.

  • Deadlift is a functional movement which is why it’s seen as one of the best. Sure, you can do leg curls, leg extensions and target those muscles harder; but in real life, your body doesn’t ever have the need to move like that.

  • I’m loving deadlifts lately, my deadlifts, then my squats, then my reverse lunges. Need to work on my bench tbh but really it’s because I dont go to the gym so not having a bench set up sucks.

    I’m a beginner so I’m barely at 135 lbs. When tbh I started with 20 dumbbells in each hand. But I’m pretty short idk how that also may factor to how much weight I can lift

  • The one time a injured my back deadlifting, I managed to hit a PR felt great, good form etc. Then I went down in weight to exhaust myself after and it felt so light after doing my PR that I got sloppy and that’s when i hurt myself…

  • what is your opinon on rep ranges here, specifically for the intermediate bodybuilder.  max is something like 365. some people say keep it low like 3×3;  others say 6-8;  then people like steve reeves used to do 12 reps

  • I’m starting to deadlift I was always afraid to get injured my squat is pretty strong but my dead lift is trash I loose grip pretty easily

  • You start with your hips too low in the deadlift. Your hips rise before the bar starts moving. Hopefully you fixed this in 3 years!!

  • For some reason conventional deadlifts (even 135 with perfect)form piss off my lower back..but i pull 315 sumo style with zero back pain..do you guys think that ditching the conventional is a good idea for a teen starting powerlifting?

  • @JuggernautFitnessTV i made significant changes in my physique utilizing a lot of heavy compound moves like the deadlift… the problem is the people who are hating on it are usually people who just love the pursuit of the pump or just attracted to the more “Sexy” exercises.. the basic compound maneuvers work and always have… just have a bunch of people who are afraid to move some heavy ass weight

  • Dead lift is the kind of all exercise. It “hit” the whole back, the hamstrings, the back shoulders, the straps, the forearms and your stamina as well. I am starting doing DL every week now.

  • That’s what i tell people who ask for advice about gaining mass at the gym who all do this ‘mind muscle connection’ bullshit. Aim to deadlift 5 plates, bench 3 plates, squat 4 plates and eat a fuck load and there is no way you’ll be small.

  • The deadlift is the movement where everyone can lift the most weight. But that also makes it an inferior muscle-building tool. How does that make sense? If you lift more weight, shouldn’t you be stimulating more growth?

    The fact that you can move more weight is because you’re involving more muscles as either prime movers or synergists. Once again, how’s that a bad thing? Because the workload is divided over a lot more muscle groups. The muscles involved don’t receive the same degree of individual stimulation, as in a squat for example.

    You also don’t stretch many muscles under load in a deadlift. This is likely the key point. If you do a full range squat or front squat, the quadriceps and glutes get fully stretched under load.

    If you bench press, the pecs and anterior delts get fully stretched under load. If you use a close-grip variation, the triceps also get stretched under load. If you do a proper pull-up, the lats get fully stretched under load. You get the idea.

    In a deadlift, only the traps get stretched, but they don’t shorten. The hamstrings and glutes are somewhat stretched, but nowhere near their maximum.

    Why is that important? Because having a muscle fiber lengthening while producing force/tension is one of the strongest growth stimuli. In the deadlift you lift a lot of weight because of optimal leverage. But because of the joint angles, no muscle receives optimal growth stimulation.
    The eccentric or negative phase of a lift is extremely important for muscle growth. If you get rid of the eccentric portion of the lift you’ll get significantly less muscle growth.

    Why? Because the main stimulus that triggers protein synthesis is lengthening the muscle fibers while they’re resisting by producing tension. That happens during the eccentric/lowering phase of most exercises. The eccentric phase is also where most of the muscle damage (another stimulus) occurs.

    Now look at the way most people deadlift. They don’t control the eccentric. Some completely drop the bar after completion of the lift (very common among CrossFitters). Some actually accelerate on the way down to bounce the bar off of the floor to help them with the next rep.

    Even among those who lower their deadlift somewhat under control, they do so with improper positions. They’ll use more knee or torso bend rather that pushing the hips back (like in a RDL). By doing so, they don’t place optimum loading on the targeted muscles – the hamstrings and glutes. It becomes mostly a lower-back exercise.

    When I personally do deadlifts, or have my clients do deadlifts, a controlled eccentric tempo is always used. We do that by lowering it like an RDL (pushing the hips back) until the bar passes the knees. At that point, we bend the knees until the bar is on the floor.
    This will lower the amount of weight you can lift because each set causes more fatigue in the muscles you’re trying to develop (a good thing for growth) and because you can’t use the bounce to get started. But from a muscle-growth perspective, it’s more effective.
    In the deadlift, you can move a lot of weight despite horrible form. You can look like a bent fishing rod and still make the lift.

    Sure, hitting a PR isn’t always textbook perfect, but some people deadlift with poor form even if they’re not fatigued or using heavy loads. They do it all the time because they haven’t learned to set up properly and use the right muscles.

    They don’t engage their lats at the start (imagine trying to break the bar and pinching a towel in your armpits) and they lift the bar straight up from the floor (instead of in a slight backward arc to engage the hamstrings and glutes). Both of these will leave the bar a bit forward and put most of the stress on the lower back.

    They also don’t create intra-abdominal pressure to stabilize the spine and hips. As a result, they not only put all the stress on the lower back, they do it while having bad spinal support. You will build your lower back, but not much else, by deadlifting like that. You also increase your risk of injury.

    “Yeah, but I want a strong lower back!” Yes, you do. We should all have strong lower backs. But there are better, safer, and less draining ways to target it.

    If you want to deadlift, do it with solid mechanics. Don’t get lazy and “just rip it.” You might still make the lift and move lots of weight, but you won’t be building muscle optimally.

    Body mechanics are what decide which muscles get stimulated the most. Improper mechanics on the deadlift will prevent you from stimulating the hamstrings and glutes.
    I don’t use the deadlift from the floor with the athletes I train, except for powerlifters. Not because it’s a bad exercise. When properly performed, there are no bad exercises, except curls on a BOSU ball.

    No, I don’t use the barbell deadlift from the floor because the benefits aren’t worth the cost of the exercise… for an athlete.

    An athlete has a more limited amount of “training money” to invest in the gym. That’s because he also has to do speed and agility work, conditioning, and sometimes even sport-skill practices. So he can’t do as much weight-training volume.

    You must only choose exercises that will give you the most bang for your buck: the ones best suited to help you accomplish a certain goal.

    You also need to consider the systemic effect of a movement. If an exercise is very draining on the nervous system or poses a higher injury risk, maybe it’s not worth adding.

    Let’s look at the deadlift objectively. The benefits of the deadlift are developing the hamstrings, glutes, and lower back. It should be used to strengthen the hip hinge pattern. Side benefits will be improving your grip (if you don’t use straps) and building the traps.
    The deadlift is the one exercise where someone can be pretty darn strong even without much muscle mass… if he or she has the right levers. I’ve seen skinny dudes with super-long arms and short torsos out-deadlift a 240-pound IFBB pro with short arms, a long torso, and poor mobility.

    That’s why tons of average lifters love the deadlift: It makes them feel strong. They might only bench press 205 pounds and squat 275, but they pull 405. These guys will post their videos all over Facebook and Instagram. And people will think, “Hey, if he can do it, so can I!” Gradually, the deadlift became a very popular ego lift.

    The deadlift is certainly a good test of strength. It’s also helpful to be good at picking things up from the floor. For competitive powerlifters, of course, it’s mandatory. But it’s an inferior exercise for building muscle. And for athletes, the deadlift from the floor has more cons than pros. I rarely have an athlete train the deadlift in the traditional manner.

    In short, the deadlift isn’t as great as most people think. Let’s break it down.
    By: Christian Thibaudeau T-Nation

  • Once a week of deadlift is enough for me but mostly I do rackpull below the knee, doing deadlift with moderate weight keeps the back pain away.

  • man all these ppl saying hodgetwins are wrong, dealifts are great and shit….man hodgetwins dont do it and are bigger and stronger than those that do deadlift and are talking shit

  • I’ve never heard anyone say this, which is probably good cause I’d need to get my pimp slapping hand ready. Where’s my baby powder?

  • Good informative video. You do not need to conventional deadlift to build muscle, but you DO need to conventional deadlift for over-all total body strength and power. It all depends on your weight-training preferences.

  • Agree squats are perfect for legs, bench is for chest, but deadlifts are kinda like okay for everything, not neccesary but still a great full body exercise. i stopped doing them after an injury(which is the most common injury in lifting) and im happy with how my back looks now, however i think my lower back would probably be a bit better if i would do them. Just Do a bunch of rows and weighted pullups and you’re fine

  • the way you teach and explain is really fluent and your videos are relatively long compared to most other fitness channels but i absolutely forget i had been watching for like 23-25 minutes because.. i mean you sound nice you know what ur doing and what youre talking about and you feel ummm “friendly?” idk im not native lol but you get the idea. keep it up we’re loving it.

  • you forgot to mention that it also builds forearm size and grip-strength along with a whole host of functional benefits that the fluff exercises won’t, Lol

  • Whatever you have under your eyes looks weird. U need to rest man. If ur working on to many parts of your life you need to take some time and refocus before you burn yourself out.

  • I usually like 2 do shrugs n upright rows on shoulder day n sometimes chest day but mostly shoulders! I would only do shurgs n upright rows on back only a few times a year or if I train back n shoulders 2gether

  • 2019: Deadlifts are killing your gains
    2021: Gains are killing your gains
    2022: I am killing your gains
    2023: I AM GONNA KILL YOU
    (death)
    What’s up guys, JC, Athlean-X dot com. The afterlife is killing your gains…

  • Thanks for the infos, I been lifting for many years and ignoring the deadlift part due to (as you mentioned) the scare of getting back pain from it. I also forgot over the years how important it is. So thanks agian

  • If you can’t/don’t deadlift and squat then you are wasting your time. If you are not TRAINING for strength. You are wasting your time. I’m 36 now. Isolation exercises will never develop you like those 2 compound lifts. I wish I knew this earlier.

  • I don’t think people do deadlifts for aesthetic back or specific back workout. It is very good for overall strength hamstrings and gulets core strength and deadlifts are great for lower back…no exercise can hit the lower back better than deadlifts.. i do it because i love it… i do other exercises if i want to hit back muscles nicely..

  • Deadlift and squat is good I prefer deadlift over squat. It’s too much to do both unless all you do is train. But for me deadlift leaves me sore for days it’s no problem if you have office job makes it better cause if you doing manual labor day after squat and deadlift its gonna suck

  • I’m calling BS on Robert O’s argument against the deadlift. The deadlift is a hinge pattern, which is crucial for the triple extension/explosive movement needed in athletics. He says pro athletes do power cleans and hang cleans instead. News flash: these are also hinge patterns, just done with lighter weights (relatively speaking) and more explosively. These exposive exercises are done because it translates to sports like football more directly than a deadlift. You can easily argue that the more explosive nature of the clean raises the risk inherent in the exercise. Personally, I would never have a client do a power clean if they haven’t demonstrated the ability to perform a correct deadlift! I do heavy deadlifts, but never to the point of breaking correct form.

  • Wow. Those that thought and said that are dead wrong. Get it? Anyways, to think isolation exercises build more muscle than heavy compound lifts is flat out wrong. The shock of a heavy lift stimulates more muscle growth than anything else. Its not about soreness the next day, its not about training to failure necessarily, its about the whole body or most of it feeling heavy ass weight and meeting that challenge with progressive overload. That builds muscle better than anything else.

    By the way Jason, your looking much leaner,, bicep striations and all. Good work brah.

  • INB4 someone says something about the slanted camera angle. I consider the deadlift to be the king of all exercises and agree that is a very affective mass builder.