Strength training is a necessary part of a balanced exercise routine. As a female, especially, strength training is crucial. If you want to have control over your physique and creating those curves that you want - it is in your hands. Whether you are a fan of machines or free weights, it is most important to get it in and get it done. Let’s take a look at one of the three main compound (total body) lifts that are an essential part of a good strength training program for women.
Deadlifts for Women
The deadlift is hands down one of the best lifts you can perform. Why? The compound nature of deadlifts means it hits multiple muscle groups. Great deadlift sessions will develop your back, legs, arms and shoulders. Perhaps most importantly - it is a great exercise for the glutes and core. That’s right ladies - deadlifts target our hardest to hit area and our most desired muscle. There are many variations of deadlifts you can do. To keep things simple, let’s take a look at the two most common.
Conventional Deadlifts for Women
Should conventional deadlifts be performed on back day or legs day? At the end of the day, just get them done. To execute a conventional deadlift, place a barbell (no weights) on the ground. With your body behind the bar (centered evenly), sit back almost as if you were doing a squat. Then, grab the bar with shoulder-width distanced hands. Keeping a flat back and your head up, roll the bar up the shins as you explode through the legs. Once you reach the top of the lift, you should be standing straight up with the barbell held in your hands, arms hanging straight. Repeat this movement.
Romanian Deadlifts for Women
Also commonly referred to as stiff-leg deadlifts, the Romanian deadlift is a great leg exercise. The main muscle group worked when doing these is the hamstrings. Start with a barbell (no weights) in your hands, arms hanging straight down. With a slight bend to the knees, push out your butt and bend over, barbell in hand, as if you are trying to touch your toes. Come back up, and when you are standing straight up again, squeeze the glutes and hamstrings, then repeat.
As with any other lift, once you get comfortable with the form, you can add weight as your strength increases. Although society still tries to scare women into thinking “heavy” weights will make you bulky - that is a myth of yesteryear. Building muscle will help you shape your physique into one you have always dreamt of having.
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