Ab Workout: Can Deadlifts Help You Build Your Core?

Not a fan of endless crunches and squats? Incorporating deadlifts into your routine can also be an effective ab workout. Known for building back and glute strength, this classic strength exercise also puts a lot of strain on your abdominal muscles. When you lift heavy weights off the ground, your entire core engages as a single column, supporting your spine and ensuring efficient power transmission. 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 core will begin to change.

What is the deadlift exercise?

The deadlift is a basic strength training exercise for abs and general health in which you lift a weighted barbell 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 the quadriceps, core and forearms, according to a study published in the Health and Fitness Journal. The deadlift is a compound exercise, which means it stimulates multiple muscle groups at the same time, making it a great choice for increasing overall strength and power, as well as helping to build those coveted six-pack abs.

Abs Training: Can Deadlifts Help?

Yes, the deadlift can be part of an incredibly effective abs workout, according to a study published in the Journal of Physical Education Research. To perform a deadlift correctly, you must keep your spine straight and neutral throughout the exercise. Your core muscles, which include the transversus, 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 exercises for the core muscles, and constant stretching improves these muscles significantly. Unlike standard ab workouts that focus on superficial muscles, the deadlift engages the entire core musculature, resulting in a strong, functional and well-rounded midsection.

5 simple and effective deadlift exercises

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

1. Normal deadlift

• Stand directly in front of the bar with your feet about hip-width apart.
• Grab the bar with an overhand grip (palms down), slightly wider than shoulder width.
• Take a deep breath and tense your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure, which helps stabilize the spine.
• Begin by pushing your hips back and bending your knees. Keep your back straight and look straight ahead.
• As you lift the bar off the ground, keep your back straight and maintain a neutral spine position.
• As soon as the bar reaches your hips, stand up tall, extending your hips and knees.
• Slowly lower the bar to the ground, reversing the motion.

2. Sumo deadlift

• Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outwards.
• Grab the bar with an overhand grip (palms down) on the inside of your legs.
• Take a deep breath and tense your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure, which helps stabilize the spine.
• Begin by pushing your hips back and bending your knees. Keep your back straight and look straight ahead.
• As you lift the bar off the ground, keep your back straight and maintain a neutral spine position.
• As soon as the bar reaches your hips, stand up tall, extending your hips and knees.
• Slowly lower the bar to the ground, reversing the motion.

3. Romanian deadlift

• Begin by gripping the bar with an overhand grip (palms down) slightly wider than shoulder-width apart.
• Take a deep breath and tense your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure, which helps stabilize the spine.
• Begin by pushing your hips back and bending at the hips, keeping your back straight and your knees slightly bent.
• Continue to lower the bar to the floor, keeping a slight bend in the knees.
• Once you feel a good stretch in your hamstrings, reverse the movement, driving your hips forward and returning to the starting position.
• Maintain a neutral spine position throughout the movement and avoid rounding your back.

4. Deficit of deadlift

• Place a sturdy platform (such as weight plates) behind the bar.
• Stand on the platform with your feet hip-width apart.
• Bend at the hips and knees, keeping your back straight and your chest up.
• Reach down and grab the bar with an overhand grip (palms down) slightly wider than shoulder-width apart.
• Take a deep breath and tense your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure, which helps stabilize the spine.
• Start by pushing your hips back and bending your knees further than a normal deadlift.
• Keep your back straight and look straight ahead.
• As you lift the bar off the ground, keep your back straight and maintain a neutral spine position. Drive through your heels and extend your hips and knees.
• Once the bar reaches your hips, stand up tall with your hips and knees fully extended.
• Slowly lower the bar to the ground, reversing the motion.

5. Deadlift from the trap

• Choose a sturdy platform (such as cargo plates) to stand on. Place the barbell on the ground in front of the platform.
• Stand on the platform with your feet hip-width apart.
• Bend forward at the hips and knees, keeping your back straight and your chest up.
• Reach down and grab the bar with an overhand grip (palms down) slightly wider than shoulder-width apart.
• Take a deep breath and tense your body as if you are about to be punched in the stomach. This creates intra-abdominal pressure, which helps stabilize the spine.
• Start by pushing your hips back and bending your knees further than a normal deadlift.
• Keep your back straight and look straight ahead.
• As you lift the bar off the ground, keep your back straight and maintain a neutral spine position. Drive through your heels and extend your hips and knees.
• Once the bar reaches your hips, stand up tall with your hips and knees fully extended.
• Slowly lower the bar to the ground, reversing the motion.

What should be remembered

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

• When performing any ab workout, prioritize proper form above all else. Focus on maintaining a neutral spine position, bracing the body and engaging the right muscles.
• When it comes to any ab workout, gradually increase the weight you use or the volume (sets and reps) over time to keep stressing your core.
• Rest and recover between workouts to prevent injury.

Be sure to consult a qualified fitness professional before attempting to incorporate deadlifts into your abs workout, especially if you have any health concerns.

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