Introduction
Deadlift is an essential compound exercise that targets your lower back, glutes, and hamstrings. It involves lifting a weighted barbell or dumbbell from the ground to a standing position. It is a common exercise done by powerlifters, bodybuilders, athletes, and fitness enthusiasts to increase strength and muscle mass. However, knowing what is a good deadlift weight is crucial to achieve your fitness goals and avoid injury.
This article provides a step-by-step guide on how to determine your maximum deadlift weight, increase your strength and avoid injuries. We will also discuss the differences in weight range between men vs. women and experienced vs. beginner lifters, highlighting that good deadlift weight is relative.
Step-by-Step Guide
Before we dive into how to determine your maximum weight, let’s break down the deadlift movement.
The deadlift begins by standing in front of the barbell with your feet shoulder-width apart and your shins close to the bar. You need to squat down to grasp the bar with both hands, keeping your palms facing downwards. At this point, you should have a neutral spine, a tight core, and your shoulders should be back and down.
Next, you need to lift the weight off the ground, pushing hard with your legs and pulling slightly upwards with your arms. Make sure to exhale when you lift the weight, using your core, glutes, and hamstrings to keep the bar close to your legs.
When you reach the top of the exercise, your knees should be straight, your hips pressed forward, and your shoulders shrugged. Hold the weight and inhale before slowly lowering the bar back to the ground.
Now that we understand the movement let’s move on to how to determine your maximum weight.
The first step is to perform an initial lift with a comfortable weight. For most people, this is around 50% of their body weight. Take note of the weight you lifted and repeat the same process, adding an additional 10 to 20 pounds to the bar. Continue to add weight until you can no longer complete the lift with good form or without assistance.
Once you find your maximum lift, take that number to determine your training program. A good starting point is lifting 60% to 70% of your maximum weight and gradually increasing it over time.
Comparisons
It’s important to remember that good deadlift weight varies from person to person. Here are some comparisons to show how weight range can differ from different groups.
Men vs. Women
In general, men can lift more weight than women due to physiological differences in muscle mass and bone density. On average, men can lift between 150% to 200% of their body weight, while women can lift between 100% to 150% of their body weight.
Experienced vs. Beginners
Experienced lifters who have been training for a while can lift heavier weights compared to beginners or those who have just started lifting weights. It’s essential to start with a lower weight and gradually increase it to avoid straining yourself.
Average weight
The average deadlift weight for men is 215 pounds, while the average deadlift weight for women is 115 pounds. However, this doesn’t mean you have to lift this amount to be considered “good.” A good deadlift weight is relative to your body weight and your goals.
These comparisons show that good deadlift weight is relative and should not limit your potential.
Personal Stories
Personal stories from powerlifters who have reached their maximum lifting capacity can be motivating and inspiring.
Shawna Mendelson, an American powerlifter, holds multiple world records for the deadlift. Her highest deadlift was 636 pounds, which she achieved after grappling with an injury. She revealed in an interview that “if it weren’t for that injury, I never would have gotten that strong.”
It is important to listen to your body along your journey to reaching your maximum weight. Injuries can happen, but it’s essential to stay patient, recover, and start again.
Tips & Tricks
Here are some tips backed by science on how to increase your deadlift weight gradually:
- Use proper form: Proper form is crucial to prevent injury and ensure that you are using the correct muscles. Keep a neutral spine, tight core, and stable shoulders throughout the lift.
- Breathing techniques: Making sure to breathe correctly can help you achieve a higher lift. Exhale when you lift the weight and inhale when lowering it.
- Nutrition: Proper nutrition is crucial to support your muscle growth and recovery. Ensure you are consuming enough protein, healthy fats, and complex carbohydrates.
- Recovery practices: Proper rest and recovery are essential for muscle growth and injury prevention. Make sure to incorporate rest days, foam rolling, and stretching.
Common Mistakes
Poor technique can hinder your progress in achieving a good deadlift weight and cause injury. Here are some common mistakes to avoid:
- Rounding your back: Keeping your back straight is crucial to avoid back injuries.
- Holding onto the bar too long: Gripping the bar too long or too tight can tire your forearms out before your other muscles, potentially causing your form to break down and lead to injury.
- Lifting with your back muscles: The deadlift is a full-body exercise that should involve your legs, glutes, and core. Avoid lifting the weight using only your back muscles.
If you’re new to the exercise and want to increase your deadlift without risking injury, start with lesser weights and focus on proper form. Consider using a weight belt to support your back and consult with a professional trainer if necessary.
Conclusion
Knowing what is a good deadlift weight is essential to achieve your fitness goals and avoid injuries. Remember that good deadlift weight is relative to your body weight and goals, and comparing yourself to others’ weight ranges can be demotivating. Use the step-by-step guide, tips and tricks, and avoid common mistakes to achieve your maximum potential safely.
Keep in mind that reaching your maximum weight is a journey that requires patience, dedication, and perseverance. Listen to your body, recover well, and enjoy the process of pushing your limits.