How many calories do deadlifts burn

Weight loss has a direct connection with calorie burn. While performing a workout on a regular basis you can burn many calories. The more calories you burn, much weight you can reduce

If you are performing deadlifts exercise these days then you must be wondering how many calories do deadlifts burn. A deadlift is a very powerful fat-burning exercise that completely transforms your body. It is also very useful in increasing overall body strength. Deadlift targets many muscles of the body.

In this article, we will tell you everything about the deadlift, how it is performed, the muscle it acts on, and how many calories do deadlifts burn.

What is a deadlift?

A deadlift is a weight lifting exercise that involves both upper and lower bodies. This exercise is effective on multiple muscles and joints. It helps in strengthening your body and is a very effective workout to lose weight. There are different types of deadlift exercises and they should be done properly to overcome any mishap or injury.

How Many Calories Do Deadlifts Burn?

How many calories do deadlifts burn? Deadlift workout of 30 minutes can burn 250 calories. Doing deadlifts burn approximately up to 500+ calories per hour. When you do not have time and you can only perform the exercise for 10 minutes then you can burn 83 calories.

Performing deadlifts surely does burn lots of calories. The calorie burn is less than usual cardio exercises. But for long-term benefits, the deadlift is an excellent exercise because it strengthens your muscles.

The number of calories burned while performing a deadlift depends on factors including

  • Weight of the person.
  • Overall metabolism of the person.
  • How much weight does he lift?
  • One has to be consistent while performing a deadlift workout.

What specific muscles do deadlifts target?

Deadlifting is an amazing exercise to increase the strength of muscles in both the upper and lower body. The deadlift uses the following muscles.

  • Glutes

These muscles are helpful in extending the hips. Glutes help in bringing hips closer to the Barbell. It also lock-out the deadlift. When you lift the weight the hips come forward and the glute muscles become active.

  • Quadriceps

Quad muscles help in extending the knee while performing the exercise. If you find your quads muscles becoming sore, painful, or swollen then you should take a break from deadlifting.

  • Inner thigh muscles

Perform a similar function by extending the hip. It is also helpful in the lock-out of the deadlift.

  • Hamstring

When the glutes lock out the deadlift hamstring works synergistically with it. The hamstring also performs its function by stabilizing the knee joint.

  • Traps

These muscles are helpful in supporting the shoulders during the deadlift.

  • Lats

It helps in keeping the balance of the body. It is very important that the bar remains connected with the body. If the connection breaks you will most likely lose your body balance.

  • Erectors

They are present outside the spinal cord and perform two functions during deadlift. Firstly, they prevent rounding of the spine. Secondly, it allows back extension so that the spine moves from a horizontal to an upright position.

  • Abdominals and obliques

These muscles are present on the front and back of the abdomen. They help in maintaining and stabilizing the position of the spine during a deadlift.

  • Rhomboids

These muscles are present in the back, neck, and upper thigh. They help in maintaining the position of the shoulders during the lift.

How to do a Deadlift?

How to do a Deadlift

Since the lift requires weightlifting a small posture mistake can cause you injury or suffering. Therefore, it is necessary to perform the exercise properly. Deadlifts exercise also has many variations and each has its own procedure.

If we talk about general precautions during deadlift foot movement and back posture is very important. You should also keep in mind the amount of weight you can carry. In deadlifts like single-leg deadlifts, body balance is also very important. Although the precautions remain the same for each variation of the deadlift. We will discuss in detail how to perform a deadlift according to its variations.

Common Mistakes to avoid.

deadlift mistakes

The biggest problem that most people face is rounding their back during a deadlift. It should be performed with a flat back and engaged core. While picking up the weight, if you round up your back, you will most likely face an injury.

The best way to avoid back injury during deadlifts exercise is to engage your core and activate your back muscles as much as possible. You should be pretending like you have an orange in your armpits and maintain posture throughout the exercise.

An easy way to maintain your balance throughout the exercise is to push the floor away from your feet while you’re lifting the weight. It helps in maintaining full body posture preventing rounding of the lower back.

Apart from lower back posture maintenance people also make the mistake of overbending their knees. You should not straighten up your knees similarly over bending is also not good during weight lift exercise. Your knees should be loose and you should be focusing on the hip hinge movement.

In the initial days, make sure that the weight is according to your flexibility. The biggest mistake of people is they try to lift a high amount of weight. When you do not select the barbell according to your body mass you end up putting excessive stress and strain on your body muscles. Therefore start weightlifting with an appropriate amount of weight to keep your body muscles relaxed.

Safety tips for deadlift?         

Following are the basic safety tips for deadlift

  • Warm up your body before starting the deadlifts exercise.
  • Stretching is very important to open up the muscles of your body.
  • Make sure when you lift the weight your back is flat and not round.
  • Your knees should neither be straight nor excessively bending.
  • Select the weight according to your convenience then gradually increase the weight.
  • Focus on your footwork. Your feet should be moving away from the ground by lifting the weight.

10 best exercises to get maximum results from the deadlift.


Following are the 10 exercises which can provide maximum results from a deadlift

  • Front squat
  • Pendlay row
  • Wide grip pull-ups
  • Leg press
  • Lying leg curl
  • Weighed plan
  • Farmer walk
  • Flying bird dog
  • Leg raise
  • Leg curl

Some other variations of deadlift

Following are the common variations of the deadlift

  • Barbell deadlift

Stand with your feet apart. Sit your hips back with your knees slightly bent. Both your back and your core should be tight. Hold the barbell with palms facing towards your body. Push your feet to the floor and maintain your balance.

  • Banded deadlift

Take a long resistance band and stand straight on the floor. Step on the band with both feet and hold it strongly. You should have enough slack so that you can pull it up. Hinge your hips keep your back straight and lower your body. When you’re moving downward don’t forget to squeeze your butt and tighten your core.

  • Romanian deadlift

Standing with your feet apart and bending your knees slightly Take a hold of a kettlebell with both hands. Lift your hips and slightly bent at your knees. You should have a straight back and a tight core.

  • Kickstand deadlift

Stand with your feet apart, one foot should be forward and the other backward. Hold a dumbbell with your right hand. Start bending yourself down to the knees. Your back should be flat and squeeze your butt. As you bent tighten your core.

  • Sumo Deadlift

Stand behind the barbell with feet apart and knees bent. Lean forward and hold a barbell with your hands. Keep the core tight, and push your heels to stand up straight. The barbell should go between your legs and then up for it again. Squeeze your butt and your back should be flat.

  • Single-leg deadlift

For this variation of the deadlift, your right hand and left leg should move in coordination. Stand with your right leg firm on the ground. Hold the dumbbell in your left hand. Move your right hand upward and left leg straight upward. While you bent your butt should be squeezed and the core should be tightened.

Final words

 If you are curious about how many calories do deadlifts burn then you shouldn’t be stressing out. Even if it does not burn as many calories as other cardio exercises. It is definitely making your body more strong.

During a deadlift, many muscles and joints of your body are moving at the same time. It also increases your stamina to work out more. But it is very necessary to select the weight according to your experience and health. Start with lightweight in the initial days.

The diet you consume also plays a significant role while performing exercises like deadlifting. you should be taking protein to build muscles and nutrients which make your bones strong.


How Many Deadlifts Should I Do A Day?

In a day you can perform 3 to 5 sets of deadlifts. If you want to increase your body mass, you should go for the 8 to 12 rep range. However, initially, 1 to 8 reps per set are also good.

Is Deadlifting Once A Week Enough?

No, whether you are a beginner or you have been training for a while you should at least be training one to 3 times a week. However, if you feel that you have reached a level of strength that you can perform more than three times a week then there is no harm.

Is deadlifting enough for a workout?

Although the lifting is enough for a workout because it not only involves your lower body but also your upper body, back, and abdomen. But before starting this work out make sure you have done your stretching.

Do deadlifts burn belly fat?

Yes, deadlift not only strengthens your upper and lower body but is very effective on the belly as well. Almost all variations of deadlift accelerate the fat-burning process.

Does age matter for deadlifting?

If you want to continue deadlifting then you should start from an early age 15 to 18 years. However, at a certain age, you should not jump into deadlifting with heavy weights because it can lead towards injury. Similarly, after a certain age like 50 to 60, you cannot lift much weight so lifting may become difficult.

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