Girls Deadlifting: Forces To Be Reckoned With!

Girls Deadlifting: Forces To Be Reckoned With!

Ladies, how many times have you been working out and you come to the realization that you’re bored with your workout routine? Maybe instead of taking another spin or Zumba class, why not consider deadlifting? Before you give us the side eye, hear us out! There are many benefits for a woman who deadlift.

Benefits Of Woman Deadlifting

The deadlift is one of those exercises that can build overall strength, but there are more benefits that a woman could see when she decides to incorporate deadlifting into her workout routine. What are these benefits you ask? They include:

Woman doing a deadlift.

Strength And Confidence

Girls deadlifting can experience a boost in her confidence as well as strength.

For far too long, women have been deemed the weaker sex. You may be asking yourself, “How much can the average woman deadlift?” and to that we say an untrained woman deadlifts around 155 pounds, however by training over the next couple of years, she should be able to lift twice her body weight (or 225 pounds). Impressive, right? We thought so too! 

Strength Without Bulk

When someone mentions deadlift and woman in the same sentence, people sometimes automatically think of She-Hulk with massive muscles. That isn’t the case at all. Women don’t achieve the same muscle mass as a man, therefore instead of increased bulk, she can expect that her legs, lower back, glutes, and abs will look more defined and curvy in all the best ways.

Increased Metabolism

Deadlifting can increase your metabolism, which in turn, will increase the rate at which your body burns fat, which results in a svelte physique that other women would envy. 

What Deadlift Exercises To Incorporate Into A Workout?

With all those exciting benefits, you may be wondering where you can start. It’s important to know which muscle groups will be worked first so you can do your warmups before weightlifting.

Muscle groups that will be used:

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    Back / Core (erectors, lats, traps)
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    Biceps, forearms and grip
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Because there are many muscle groups being targeted with deadlifting, you can do a wide variety of exercises; however, here are the most common deadlift variations and exercises you can do.

Basic Deadlift 

Woman doing a basic deadlift.
  • Keep your feet shoulder width apart, shins perpendicular to the floor, and toes under the bar.
  • Hinge back with your hips and bend your knees until you can hold onto the bar - Use an overhand grip to grasp the bar; Grasp the bar wider than your stance.
  • Position your shoulders over the bar and your knees should be higher than your knees.
  • Pull back your shoulder blades so that your shoulder joints and upper back are stabilized.
  • Inhale to create pressure in your abdominals to protect your spine while pulling up. 
  • Extend your hips and knees to the standing position.
  • Keep your back straight and engage your abs.
  • Slowly lower the bar to the ground.

Single Leg Dumbbell Deadlift

  • Stand up while holding a dumbbell in each hand.
  • Balance on one leg and pull the opposite leg behind you as you bend down toward the ground - Do not bend the knee too much while you do this.; Your back should be straight.; Elevated leg should be form a perpendicular line to the floor. 
  • Hold the dumbbells with straight arms at the knee while you balance.
  • Squeeze the glutes as you pull yourself back to the standing position.
  • Do 1 set of 10 reps for each leg.

Sumo Deadlift

Woman doing a Sumo Deadlift.
  • Begin with your legs spread wide as if you were doing a sumo squat.
  • Hold a dumbbell in each hand and allow your hips to move as you bend toward the floor. - Keep your back straight.;  Stop at the lowest point you can with your back staying straight.
  • Keep the weight of your body on your heels and keep looking ahead to avoid injury.

Kettlebell Suitcase Deadlift

  • Place the kettlebell on the floor on the outside of the foot.
  • Stand with your legs slightly apart and keep your toes pointing forward.
  • Bend from the hips as you reach for the kettlebell.
  • Keep your back straight and look forward through the whole exercise.
  • Keep your spine neutral and avoid leaning to the side to pick the kettlebell up.

Double Suitcase Deadlift

This is the same as the previous exercise, except instead of picking up one kettlebell, you will be lifting two kettlebells with one hand. You will only want to attempt this when you can comfortably and safely lift one kettlebell “suitcase” style.

Crush Grip Kettlebell Deadlift

  • Hold onto the bell portion of the kettlebell with both hands.
  • Squeeze tightly as if you were popping a water balloon.
  • Stand with feet shoulder width apart with your shins perpendicular to the floor.
  • Bend the knees in a squatting position with your back remaining straight.
  • Continue squeezing the kettlebell as you lift yourself back into a standing position.
  • Note: You can squeeze the kettlebell and lift it over your head as well to work out your arms, shoulders, back, and core as well.


It doesn’t matter if you’re trying to lose weight, if you’re trying to bulk up, or you want to show your significant other that you’re a force to be reckoned, deadlifting may be a great exercise for you.

Woman preparing for a deadlioft.

It’ll give you strength (obviously!) and confidence, while increasing your metabolism. Best of all, it’ll help your body get those sexy curves that many women covet.

Ladies, should anyone try to tell you that women cannot deadlift, look them in the eye and tell them they’re wrong. If they still give you a hard time, deadlift them! 

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