The 6 Biggest Deadlift Benefits You Can’t Ignore
Deadlift Benefits: Are you looking to build full-body strength, fix posture, and burn fat fast? The deadlift is one of the most powerful exercises you can do.
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I’m David Turnbull, founder of TurnFit Personal Training in Vancouver, BC. For the past 15 years, I’ve worked with thousands of clients—from beginners to professional athletes, from people recovering from injuries to those wanting to build serious strength.
Before all my current knowledge, I, too, used to have so much lower back pain. I saw all sorts of doctors and professionals who told me to stop deadlifting and many other loaded exercises. After years of being in pain, I met the right professional to help me, and with my newfound knowledge, the right exercises and form helped elevate all my pains.
At TurnFit, my team of personal trainers work alongside physiotherapists, chiropractors, registered massage therapists (RMTs), and osteopathic doctors who specialize in fixing pain, improving posture, and correcting movement imbalances. Many of our clients come to us after being told they need surgery—only to find that within three months of proper strength training, they no longer need it.
And if I had to pick one exercise that has transformed more people’s bodies and lives than any other, it’s the deadlift.
🚀 This is the last deadlift article you’ll ever need. 🚀
If you care about building strength, improving posture, preventing injuries, burning fat, and moving pain-free, this guide will cover everything you need to know, including:
✔️ Why deadlifts are the best exercise for strength and longevity
✔️ The science behind deadlifts and how they prevent injuries
✔️ Every single deadlift variation and how to use them
✔️ Step-by-step deadlift technique to avoid injury and maximize gains
✔️ Common deadlift mistakes (and how to fix them fast!)
✔️ How to program deadlifts into your routine for maximum results
✔️ Frequently asked questions, expert tips, and more
🎯 Want an expert to guide you personally?
👉 Book a free consultation with our award-winning personal training team today!
Science-Backed Deadlift Benefits for Strength & Fat Loss
Many people believe deadlifts are bad for your back, but research proves the opposite.
How Deadlifts Improve Posture & Prevent Injuries
A 2020 study in the Journal of Strength and Conditioning Research found:
✔️ Deadlifts improve lumbar spine stability and reduce lower back pain
✔️ They increase bone density, reducing the risk of osteoporosis
✔️ They strengthen tendons and ligaments, lowering injury risk
💡 Want to ensure you’re lifting safely? Book a free movement assessment!
Why Deadlift Benefits Go Beyond Strength
1. Deadlifts Build Full-Body Strength Like No Other Exercise
Deadlifts recruit more muscles than almost any other exercise:
🔥 Legs & Glutes – Build power and stability
🔥 Core & Lower Back – Strengthen posture and prevent injuries
🔥 Upper Back & Arms – Improve grip strength and endurance
This makes deadlifts the most time-efficient strength-building movement on the planet.
2. Deadlifts Fix Posture & Reduce Back Pain
Many people suffer from back pain because of weak glutes and an underdeveloped posterior chain.
Deadlifts directly strengthen:
✔️ The lower back (erector spinae), reducing pain
✔️ Glutes and hamstrings, correcting posture imbalances
✔️ Core muscles, stabilizing the spine
💡 Struggling with posture or back pain? Try our posture assessment
3. Deadlifts Burn Fat Faster Than Cardio
Did you know that deadlifts burn more calories than running?
🔥 More muscle activation = More fat burned per session
🔥 Higher metabolism = Faster fat loss over time
🔥 The afterburn effect = You keep burning calories for hours post-workout
💡 Want a fat-burning workout plan? Try our online coaching

Best Deadlift Variations to Maximize Deadlift Benefits
Not everyone should start with a conventional deadlift. Based on your mobility, injury history, and goals, you might benefit from a different variation.
1. Conventional Deadlift (Best for Maximum Strength & Power)
✔️ Works glutes, hamstrings, core, and back
✔️ Ideal for athletes and powerlifters
✔️ Requires solid mobility and technique
2. Sumo Deadlift (Best for Hip or Lower Back Issues)
✔️ Less lower back strain
✔️ More quad and glute activation
✔️ Great for people with hip mobility limitations
3. Romanian Deadlift (Best for Hamstring & Glute Development)
✔️ Focuses on hip hinge mechanics
✔️ Builds hamstring flexibility and strength
✔️ Ideal for rehab and athletic training
4. Trap Bar (Hex Bar) Deadlift (Best for Beginners & Injury Prevention)
✔️ More upright posture = less spinal stress
✔️ Easier to learn proper form
✔️ Great for general fitness, athletes, and rehab clients
💡 Not sure which deadlift is best for you? Let our expert trainers guide you—Book a free consultation!
Perfect Deadlift Form: Step-by-Step Guide
✔️ 1️⃣ Setup & Positioning
- Feet hip-width apart, bar over midfoot
- Hands just outside knees
- Keep shoulders pulled back
✔️ 2️⃣ Engage Core & Brace
- Brace your abs like you’re about to take a punch
- Keep your spine neutral
✔️ 3️⃣ The Lift
- Push through your heels, NOT your toes
- Keep the bar close to your shins
✔️ 4️⃣ The Descent
- Hinge at the hips first
- Lower the bar under control
💡 Want a free deadlift form check? Book an assessment with our expert trainers!
How to Integrate Deadlifts Into Your Workout Routine
✔️ Beginners: 2-3 sets of 10-12 reps with light weight
✔️ Intermediate: 3-4 sets of 6-8 reps with moderate weight
✔️ Advanced: 4-5 sets of 3-6 reps with heavy weight
Common Deadlift Mistakes That Ruin Your Results
🚨 Mistake #1: Rounding the Back -> Fix: Engage your core & lats before lifting
🚨 Mistake #2: Lifting With Your Arms -> Fix: Deadlifts are a leg-driven movement
🚨 Mistake #3: Letting the Bar Drift Away -> Fix: Keep the bar close to your shins

10 Frequently Asked Questions About Deadlifts
1. Are Deadlifts Bad for Your Back?
No, deadlifts are one of the best exercises to strengthen your back—when performed correctly.
The biggest mistake people make is rounding their spine instead of engaging their core and maintaining a neutral back position.
How to protect your back while deadlifting:
✔️ Engage your core before every lift
✔️ Keep your spine neutral (no rounding or overextending)
✔️ Use proper bracing techniques to avoid excessive pressure on the lower back
2. How Often Should I Deadlift?
This depends on your experience level and goals:
✔️ Beginners: 1-2 times per week (lighter weights, focus on technique)
✔️ Intermediate Lifters: 2-3 times per week (varying intensities)
✔️ Advanced Lifters: 3-4 times per week (including deadlift variations)
3. Should I Use a Lifting Belt for Deadlifts?
A lifting belt is not required but can be helpful if:
✅ You are lifting very heavy weights (80%+ of your 1-rep max)
✅ You struggle with bracing your core properly
✅ You are competing in powerlifting
However, you should first master bracing without a belt to build real core strength. A belt should be a tool, not a crutch.
4. What Muscles Do Deadlifts Work?
Deadlifts engage more muscles than almost any other exercise, including:
✔️ Glutes & Hamstrings (hip extension and power)
✔️ Lower Back & Core (stabilization and posture)
✔️ Upper Back & Lats (bar control and spinal support)
✔️ Forearms & Grip Strength (holding onto the weight)
5. Can Deadlifts Help Me Lose Weight?
Yes! Deadlifts are one of the most effective fat-burning exercises because they:
🔥 Engage multiple muscle groups → higher calorie burn
🔥 Increase metabolism → more fat loss over time
🔥 Trigger the afterburn effect → you keep burning calories post-workout
💡 Want to maximize fat loss? Pair deadlifts with progressive strength training and proper nutrition—we can help at TurnFit.ca!
6. Should I Deadlift With Dumbbells or a Barbell?
his depends on your training level and goals:
✔️ Dumbbells:
✅ Great for beginners and rehab
✅ Helps fix imbalances between the left and right side
✅ Allows for greater range of motion
✔️ Barbell:
✅ Best for progressive overload (lifting heavier over time)
✅ More stability for heavier lifts
✅ Ideal for powerlifting and strength-focused goals
7. What’s the Difference Between a Deadlift and a Squat?
Both are great exercises, but they work different movement patterns:
✔️ Deadlifts = Hip Hinge Movement
✅ Targets posterior chain (glutes, hamstrings, lower back)
✅ Builds strength for picking up objects off the floor
✔️ Squats = Knee-Dominant Movement
✅ Targets quads, glutes, and core
✅ Builds strength for sitting, standing, and jumping
8. How Can I Improve My Deadlift Grip Strength?
Grip is often the weakest link in deadlifting. To improve it:
✔️ Use mixed grip (one overhand, one underhand) for heavy lifts
✔️ Train farmer’s carries and dead hangs
✔️ Strengthen your forearms and fingers with grip exercises
9. Should I Lock Out My Knees at the Top of a Deadlift?
Yes, but don’t hyperextend your knees or lean too far back.
✔️ Finish in a strong, upright position
✔️ Lock your knees naturally, without slamming them
✔️ Squeeze your glutes at the top instead of leaning back
10. Can I Deadlift If I Have Knee or Back Pain?
Yes—but only with proper form and modifications!
Deadlifts can help reduce knee and back pain when performed correctly. If you’re injured, start with safer variations like:
✔️ Trap Bar Deadlifts (less strain on knees and back)
✔️ Romanian Deadlifts (more controlled range of motion)
✔️ Sumo Deadlifts (less lower back stress)
💡 Want to deadlift pain-free? Our expert trainers can help—Book a consultation today!
10 Common Myths About Deadlifts (And the Truth Behind Them)
Deadlifts are one of the most misunderstood exercises in the fitness world. Whether it’s misinformation from outdated training methods or gym myths passed down over time, too many people are afraid of deadlifts—when in reality, they’re one of the most beneficial exercises you can do.
Let’s debunk 10 of the biggest deadlift myths so you can train confidently, safely, and effectively.
1. Myth: Deadlifts Are Bad for Your Back
🚫 The Truth: Deadlifts strengthen your back and can reduce back pain when performed correctly.
Many people hurt their backs on deadlifts because of:
❌ Poor technique (rounding the spine, not bracing the core)
❌ Lifting too much weight too soon
❌ Weak posterior chain muscles
✅ The Fix:
Keep a neutral back (not rounded or hyperextended).
Start light and focus on perfecting your form.
Engage your core and lats to protect your spine.
2. Myth: Deadlifts Are Only for Powerlifters and Athletes
🚫 The Truth: Deadlifts are for everyone—whether you’re a beginner, senior, or just trying to stay fit.
Deadlifts mimic real-world movements like:
✔️ Lifting groceries
✔️ Picking up your child
✔️ Carrying heavy bags
If you want to move better, stay injury-free, and build strength, deadlifts should be part of your routine.
3. Myth: Deadlifts Are Only for Your Lower Back
🚫 The Truth: Deadlifts work your entire body, not just your lower back.
Deadlifts activate:
✔️ Glutes & Hamstrings (hip extension & power)
✔️ Core & Lower Back (stabilization)
✔️ Upper Back & Lats (bar control)
✔️ Forearms & Grip Strength (holding the weight)
Deadlifts train multiple muscle groups at once, making them one of the most efficient exercises.
4. Myth: You Must Lift Heavy to Benefit from Deadlifts
🚫 The Truth: Even light deadlifts can improve strength, posture, and mobility.
You don’t need to lift massive weights to see benefits. Lifting 50% of your body weight with good form can:
✔️ Improve core stability
✔️ Strengthen posture muscles
✔️ Reduce risk of injury
5. Myth: Deadlifts Will Make You Bulky
🚫 The Truth: Deadlifts build lean muscle, not bulk, unless you’re training for size.
Strength training helps:
✔️ Burn more calories (increases metabolism)
✔️ Build lean, toned muscle
✔️ Reduce body fat percentage
6. Myth: Deadlifts Require a Lifting Belt
🚫 The Truth: A lifting belt is not necessary for most people.
Belts help only if:
✔️ You’re lifting very heavy weights (80%+ of 1-rep max)
✔️ You struggle with bracing your core properly
But first, you should learn to brace your core WITHOUT a belt.
7. Myth: Sumo Deadlifts Are “Cheating”
🚫 The Truth: Sumo deadlifts are just as effective as conventional deadlifts—they simply engage different muscles.
Sumo deadlifts:
✔️ Reduce lower back strain
✔️ Increase quad & glute activation
✔️ Improve hip mobility
8. Myth: Deadlifts Are Only for Strength, Not Mobility
🚫 The Truth: Deadlifts improve mobility and flexibility when performed correctly.
Deadlifts help:
✔️ Increase hamstring flexibility
✔️ Improve hip mobility
✔️ Strengthen stabilizer muscles
9. Myth: You Must Touch the Floor on Every Rep
🚫 The Truth: Not everyone should touch the floor on every rep.
If you lack proper mobility, forcing yourself to touch the floor can lead to:
❌ Rounding your back
❌ Poor hip hinge mechanics
❌ Increased injury risk
Instead, use elevated deadlifts or Romanian deadlifts until you develop full mobility.
10. Myth: Deadlifts Are Not Safe for People With Injuries
🚫 The Truth: Deadlifts can actually help rehab injuries when performed correctly.
For knee or back pain, try:
✔️ Trap Bar Deadlifts (less knee/back strain)
✔️ Romanian Deadlifts (more controlled range of motion)
✔️ Sumo Deadlifts (less lower back stress)
We’ve helped hundreds of clients recover from injuries and get stronger through deadlifts.
💡 Want to deadlift pain-free? Our expert trainers can help—Book a free consultation!
Final Thoughts: Are You Ready to Master the Deadlift?
If you’re ready to deadlift pain-free and get stronger than ever, join TurnFit Personal Training today.
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Sources that discuss the benefits and effects of deadlifts:
- GoodRx Health: This article outlines several science-backed benefits of deadlifts, including muscle building, increased bone density, and enhanced metabolism. goodrx.com
- RunRepeat: A comprehensive review highlighting how deadlifts build muscle, burn fat, and improve overall physique by targeting multiple muscle groups. runrepeat.com
- Journal of Strength and Conditioning Research: A study comparing the squat and deadlift exercises, indicating that both can result in similar improvements in lower body maximal strength and jump performance. pmc.ncbi.nlm.nih.gov
- Healthline: Discusses various benefits of deadlifts, such as activating hip extensors, reducing lower back pain, and improving jump performance. healthline.com
- PubMed: A clinical scenario exploring the effect of exercise programs that include deadlifts on low back pain, suggesting potential improvements in pain and function. pubmed.ncbi.nlm.nih.gov
- BarBend: Highlights multiple benefits of deadlifts, including increased strength, full-body activation, and enhanced calorie burning. barbend.com
- Nike: Features expert opinions on the benefits of deadlifts, emphasizing improvements in posture and reductions in back pain through posterior-chain training. nike.com
- Inspire Fitness: Discusses scientific benefits of deadlifts, such as full-body strength, muscle growth, improved posture, and increased core stability. inspire-fitness.com.au
- The Times: An article discussing the importance of strength training exercises like deadlifts for fat loss, muscle maintenance, and overall health. thetimes.co.uk
- GQ: Explores the debate between free weights and machines, noting that exercises like deadlifts support functional strength and target multiple muscle groups. gq.com
These sources provide credible evidence supporting the various benefits and considerations associated with deadlifting.