When first starting deadlifts, many athletes wonder do deadlifts work abs. People often prioritize this exercise as it's famous for its whole-body impact. Still, inexperienced gym-goers are usually not certain how this workout helps and what type of benefits you can reap from it.
So, does deadlift work core? Read this article to find out!
Do deadlifts work abs? The answer is a resounding yes! For most people, deadlifts are enough to build a strong core. However, many athletes supplement this exercise with other abs workouts to build a perfect, tight body.
Are Core Muscles Used in Deadlifts?
Abs and core muscles are crucial for providing upper body stabilization during the deadlift. We rely on them to translate force from the lower to the upper body and to minimize the risk of injuries. So, what are the core muscles that deadlifts work?
The exercise primarily focuses on erector spinae, or spinal erectors, located in the lower back. These muscles are crucial for body rotation and straightening. Together with the glutes, spinal erectors allow the body to retain a stable posture when sitting and standing.
If we’re talking about abs, in particular, the exercise will strengthen your internal obliques, external obliques, and transverse abdominis. In other words, the deadlift works just about all muscles located in your midsection to a smaller or greater extent.
Not only does deadlift work abs, but it’s crucial for improving our most common movements. By using the deadlift for abs development, your body will gain much more stability and balance. Furthermore, good posture is crucial for avoiding back injuries, reducing pain, and having more energy and confidence.
How Do I Know If I Have a Strong or Weak Core?
There are lots of reasons why you might have a weak core. Aside from external factors, such as injuries and surgeries, your abs and back might also weaken due to old age or inactivity. Whatever the case might be, a weak core can lead to all sorts of health and mobility issues, which can negatively affect your life quality.
Luckily, it's relatively easy to tell that you're struggling with this muscle group. Some of the most common indicators of a weak core include the following:
- Experiencing pain in your lower back
- Having bad balance and posture
- Struggling to get up while on the ground
- Trouble standing up for longer periods
- Stomach sticking out when you bend over
- Shoulders and back sagging during weight workouts
- Swaying to sides while walking
- Various other issues when performing usual daily tasks
To avoid these issues, we suggest you implement the deadlift for core to your workout routine.
How Exactly Does the Deadlift Work the Abdominals?
1. Improves Core Stability
2. Increases Strength
3. Prevents Injuries
4. Improves Overall Athletic Performance
4 Best Abs Exercises to Pair with Deadlifts
1. Ab Rollout
2. Pullover Deadbug
3. Pallof Press
About the Program
Our Deadlift 2.0 program is a 12-week strength plan designed to boost your Deadlift PR.
The program follows a schedule of THREE 60-90 minutes training sessions per week. The training is scheduled for Monday, Wednesday, and Friday, but you can adjust the days to fit your weekly routine, as long as you follow the pattern of one training day followed by one cooldown day, with two days of rest after every third session.
The training is structured into 3 main blocks, with each block lasting for 4 weeks:
Who Is the Program For?
The plan is fit for both male and female athletes and is especially good for Powerlifters and Olympic lifters, but also for fans of deadlifting and strength training. All training requires access to basic equipment.
- Split into 3 block of 4 weeks (12 weeks total)
- 40 unique exercises, with video tutorials
- Pre and post-workout stretch and special warmups
- Mobile friendly PDF version
- LIFETIME access
Can You Get a Six Pack From Deadlifting?
The deadlift is a perfect exercise for strengthening your core muscles, but it doesn't necessarily help you gain a six-pack. Getting that perfect chiseled mid-section mostly has to do with your diet and genetics. In other words, slimming down is more likely to give you a six-pack.
Does Deadlift Work Belly Fat?
Unfortunately, the deadlift isn’t a good choice for reducing your stomach. This type of workout is perfect for building strength and improving your athletic performance, but it doesn’t help burn calories like some other exercises do.
Does Deadlift Shape Your Body?
The deadlift is a perfect exercise for shaping your body. It helps improve the appearance of your back, legs, shoulders, and arms. Among others, this type of workout will help you gain bulk while also making the muscles look leaner. However, it isn't that efficient for your abs, as it doesn't help burn calories.
Not only are deadlifts good for abs, but they help improve other muscle groups in your body. The workout is especially excellent for strengthening your internal and external obliques and spinal erector. However, it isn’t the best choice if you’re looking to lose weight or gain a six-pack.
Have you ever used the deadlift to target your abs? Have you tried pairing this workout with other ab exercises? Share your experience in the comments below!
- EFFECT OF DEADLIFT TRAINING ON CORE STRENGTH IN PREVIOUSLY-UNTRAINED MALES // ResearchGate: https://www.researchgate.net/publication/315730069
- Distribution of tissue loads in the low back during a variety of daily and rehabilitation tasks // NCBI: https://pubmed.ncbi.nlm.nih.gov/9323648/
- Effects of core strength training on core stability // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110226/
- An Examination of Muscle Activation and Power Characteristics // NCBI: https://pubmed.ncbi.nlm.nih.gov/26840440/
- The Effect of Core Exercises on Transdiaphragmatic Pressure // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761737/
Sergii is a professional weightlifter and National team member in the past. Competed in 94 kg w/c, won multiple medals on national competitions.
Nowadays Sergii is responsible for designing training programs, writing blog articles, doing live commentary of international weightlifting competitions, running different sport & fitness educational seminars, including Olympic weightlifting together with Oleksiy Torokhtiy all around the globe.