A lot of people will argue that squats are the king of all lifts, but I respectfully disagree. When it comes to women, I believe deadlifts to reign supreme for reasons ranging from improving overall strength and body composition, to building an enviable backside.
There is no other exercise that requires so much of the body to work (extremely hard) in unison in order to get the job done. High energy output plus external resistance is a dream come true for fat loss and physique change!
Even though I’m a big fan of conventional pulls using the barbell, the beauty of the deadlift is that there are plenty of variations of it for you to try! Snatch grip deadlifts, Romanian Deadlifts, single leg romanian deadlifts, and Trap bar deadlifts, all at your disposal.
I’m here today to show the ladies that deadlifting will work wonders for you both physically and mentally. Still need convincing? The proof is in the pull:
My 315lb deadlift at 5’10” and 153 pound bodyweight
“What can I do for a bigger booty?”
That, my friends, is a question I get asked on the reg from females in regards to body change. Good riddance to the days where women were concerned with their butt being too large; now a big round badonk is highly sought after, and women are going to some pretty unnatural lengths to get it (butt implants, or undies with extra “back”, anybody?).
What many women don’t realize is that the deadlift absolutely torches the posterior chain, making it the perfect exercise to strengthen and develop both the buns and hamstrings.
Additionally, women are much more prone to injuries than men. Our curvy hips put our knees at risk for serious injury, but the good news is that strengthening our glutes and hamstrings helps eliminate that risk! So even if you don’t care about having a bodacious backside, deadlifts are important for the knee insurance!
Ladies, take all of the Booty Camp classes that you want, but in order to build the solid and firm derriere that you keep asking me about, you’ve got to use some serious weights and start deadlifting.
Anybody that has ever pulled a successful deadlift (relative term) can tell you that there is nothing quite like standing there with a heavy barbell in your hands at lock-out. Surely you’ve seen the videos on YouTube where the lifter has the biggest shit-eating grin on their face when they hit a new PR.
YouTube video Nia Shank’s deadlift PR:
Nia’s smile at the end is pure, unadulterated confidence!
The self-assurance that deadlifting (and really, any heavy lifting) gives a person is nearly indescribable, because there is no grey area when it comes to getting stronger. You either are, or you aren’t, and unlike the scale or other subjective ways of measuring things, the weights don’t lie. Lifting a weight for a triple that you only had for a single 6+ months ago makes you feel good about yourself, and that ego boost carries over into our day-to-day life as well.
You start to think, “Wait. If I can lift that weight – a weight I never thought I’d be able to lift – what else is possible in life??” Obstacles at work and in your relationships all of a sudden seem surmountable because you deadlifted a new PR.
In addition to making you feel better mentally, deadlifts also strengthen your back, allowing for the proper postural support to help you physically stand up taller. Something about a person with good posture oozes confidence, and it is so appealing! Standing tall with your shoulders pulled down and back tells the world that you mean business!
Deadlifting helps you feel better about yourself, and also helps you appear more confident physically!
I pick things up and set them down
While I can hardly hear the words “functional training” nowadays without immediately rolling my eyes due to over (and incorrect) use-age, you can’t argue that we pick stuff up off the floor all of the time in real life. Your kiddos, boxes when you are moving (and for my husband and I, that is a lot), pallets of fresh veg from your local CSA, and so on and so forth. You’d be amazed how often I hear of friends/family getting hurt simply because they tried to pick something heavy-ish up off of the floor!
(I knew there is a reason that my Mac consistently autocorrects “deadlifts” to “deadliest”)
For the love of all things heavy, deadlift.
The deadlift is picking something up and putting it down. You do it a million times over the course of your life, so it’s important to learn how to do so properly. Even if you don’t have any desire to compete in powerlifting or to set a new gym record, you still need to be strong enough to lift things up off the floor without hurting yourself. It’s basically necessary for life. I’m sure this, in some roundabout way, means that deadlifts are imperative for living.
Frequently get your deadlift on and before you know it, you’ll be getting ‘big air’ before you bend down to hoist up the end of your couch while you enthusiastically Feng Shui your living room.
Disclaimer: developing a beefy deadlift will inevitably have all of your friends asking you to help them move.
I’m sure it’s not exactly every woman’s dream to have the grip of a male Russian masseur, but ladies, I gotta tell you that a strong grip is imperative for many other big strength building movements in the gym. Things like Romanian Dead Lifts, pull-ups, and all sorts of back work requires a pretty stout grip, and deadlifting frequently will certainly strengthen your hands. So while it’s not exactly glamourous, it’s beneficial.
The benefits of consistent deadlifting with substantial weight are numerous, and you’ll notice improvements in both your physique and in your self-confidence. We smashed the myth a long time ago that lifting heavy makes women bulky (the videos above should be plenty of proof) so ladies, it’s time to load up the bar, grip it, and rip it. You can thank me later!
Want a great training program that includes deadlifts? Check out any of these: