Corrective exercise specialist LaNiecia Vicknair shares the key benefits of deadlifts, from improved posture to a perkier backside.

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Deadlifts are high on the list of bang-for-your-buck strength training moves.

Because lets be honest, were all busythe more multitasking moves we can master, the better, right?

woman sweating in the gym

fitness trainer and founder ofThrive Health Lab

(More on those in a minute.)

This is good news if you tend to slouch.

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Deadlifts essentially mimic the way we pick things up and put things down on the ground.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

When we add deadlifts to our workout routines, these motions become safer and easier over time.

Ive even shown people how to deadlift without weights.

Vicknair says the amount of weight someone should lift depends on their body key in and gender.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

fitness trainer and founder ofThrive Health Lab

But any time your form starts to suffer or you feel pain, you should go down in weight.

If its a little arduous youre fine because youre building muscle, the trainer says.

(More on that in a minute.)

Healthy female training in the gym, performing a hip thrust.

Ready to graduate to a single-leg Romanian deadlift?

Watch this video to confirm youre doing it the right way:

7.

Vicknair says that twice a week is plenty for those who exercise six days a week.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

If you want to build muscle youll lift heavier and do 3-4 rounds of 8 reps.

So what, exactly, should you be focusing on?

There are many benefits of deadlifts, but should anyone avoid this exercise?

While most people can do some version of a deadlift safely, there are some exceptions.

Come see somebody like me and well get you into mobility moves first.

There are plenty of other moves you’re free to use to strengthen your hamstrings and glutes.

Deadlifts are not the holy grail, says Vicknair.

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