Workout for abs: Try these 5 deadlift exercises | XpertsReviews.com

Don’t you like doing endless crunches and crunches? Incorporating deadlift exercises into your routine can also be an effective ab workout. This classic bodybuilding exercise, known for strengthening the back and glutes, also works your abdominal muscles considerably. When you lift heavy weights off the ground, your entire core engages as a strong column, supporting your spine and allowing for efficient power transfer. This intense isometric contraction strengthens all of your core muscles. So, instead of relying on traditional ab workouts, try the deadlift – you might be surprised how quickly your body begins to transform.

What is the deadlift exercise?

The deadlift is a basic strength training workout for abs and overall health in which you lift a weighted bar from the ground to hip height. It focuses on the muscles of the posterior chain, such as the hamstrings, glutes and lower back, but also works on the quadriceps, core and forearms, as revealed in a study published in the Health and Fitness Journal. The deadlift is a complex exercise, meaning it stimulates many muscle groups at once, making it a great choice for increasing overall strength and power and helping to develop the desired six-pack abs .

Abs Workout: Can Deadlifting Help?

Yes, the deadlift can be part of an incredibly effective ab workout, as a study published in the Journal of Physical Education Research. To perform a deadlift correctly, you must keep your spine tight and neutral throughout the exercise. Your core muscles, which include the transverse abdominals, obliques, and rectus abdominis, contract isometrically to keep your torso stable and prevent it from sagging. This is what makes it one of the best workouts for core muscles, and consistent strengthening significantly improves these muscles. Unlike standard ab training, which focuses on the surface muscles, the deadlift works the entire core musculature, resulting in a strong, functional, well-rounded midsection.

5 Easy and Effective Deadlift Exercises

Here are some effective deadlift exercises that can be a great abs workout as suggested by fitness expert Mahesh Ghanekar.

1. Conventional Deadlift

• Stand directly in front of the bar with your feet about hip-width apart.
• Grip the bar with an overhand grip (palms facing down), slightly wider than shoulder width.
• Breathe deeply and brace your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure which helps stabilize your spine.
• Start by pushing your hips back and bending your knees. Keep your back straight and look straight ahead.
• As you remove the bar from the floor, keep your back straight and maintain a neutral spine.
• Once the bar reaches your hips, stand straight by extending your hips and knees.
• Slowly lower the bar to the floor, reversing the movement.

2. Sumo deadlift

• Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
• Grasp the bar with an overhand grip (palms down), on the inside of your legs.
• Breathe deeply and brace your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure which helps stabilize your spine.
• Start by pushing your hips back and bending your knees. Keep your back straight and look straight ahead.
• As you remove the bar from the floor, keep your back straight and maintain a neutral spine.
• Once the bar reaches your hips, stand straight by extending your hips and knees.
• Slowly lower the bar to the floor, reversing the movement.

3. Romanian Deadlift

• Start by gripping the bar with an overhand grip (palms facing down), slightly wider than shoulder width.
• Breathe deeply and brace your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure which helps stabilize your spine.
• Start by pushing your hips back and bending at the hips, keeping your back straight and your knees slightly bent.
• Continue lowering the bar toward the floor, maintaining a slight bend in your knees.
• Once you feel a good stretch in your hamstrings, reverse the movement by pushing your hips forward and returning to the starting position.
• Throughout the movement, maintain a neutral spine and avoid rounding your back.

4. Deficit Deadlift

• Place a sturdy platform (like weight plates) behind the bar.
• Stand on the platform keeping your feet hip-width apart.
• Hinge at hips and knees, keeping your back straight and chest up.
• Reach for the bar and grip it with an overhand grip (palms down), slightly wider than shoulder width.
• Breathe deeply and brace your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure which helps stabilize your spine.
• Start by pushing your hips back and bending your knees more than a regular deadlift.
• Keep your back straight and look straight ahead.
• As you remove the bar from the floor, keep your back straight and maintain a neutral spine. Drive through your heels and extend your hips and knees.
• Once the bar reaches your hips, stand up straight, fully extending your hips and knees.
• Slowly lower the bar to the floor, reversing the movement.

5. Trap Bar Deadlift

• Select a sturdy platform (like weight plates) to stand on. Place the bar on the ground in front of the platform.
• Stand on the platform keeping your feet hip-width apart.
• Bend forward at the hips and knees, keeping your back straight and your chest lifted.
• Reach for the bar and grip it with an overhand grip (palms down), slightly wider than shoulder width.
• Breathe deeply and brace your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure which helps stabilize your spine.
• Start by pushing your hips back and bending your knees more than a regular deadlift.
• Keep your back straight and look straight ahead.
• As you remove the bar from the floor, keep your back straight and maintain a neutral spine. Drive through your heels and extend your hips and knees.
• Once the bar reaches your hips, stand up straight, fully extending your hips and knees.
• Slowly lower the bar to the floor, reversing the movement.

Things to keep in mind

Although the deadlift can be an effective ab workout, be careful to avoid injury. Here’s how to do it the right way.

• Prioritize proper form above all else during any ab workout. Focus on maintaining a neutral spine, strengthening your core, and engaging the right muscles.
• When it comes to an ab workout, gradually increase the weights you use or the volume (sets and reps) over time to continue to challenge your core.
• Get enough rest and recovery between workouts to avoid injury.

Remember to consult a qualified fitness professional before trying to include the deadlift in your ab workout routine, especially if you have any underlying health conditions.