Deadlift

The deadlift is often regarded as one of the most functional and effective exercises for building overall strength and muscle mass.

It is a compound strength-training exercise that primarily targets the hamstrings, glutes, and lower back. In addition, secondary muscles trained are upper back, shoulders, forearms, core, and calves.

The exercise involves lifting a weigh off the ground with straight arms, then lowering it to ground again.

Best Deadlift Variation

Best Deadlift variation for Plus Size Beginners

Sumo Deadlifts (wider stance, arms inside knees) are best for Plus Size Beginners for 3 reasons:

Better form
It's easier to do the exercise in good form (straight back) when you're doing Sumo Deadlifts.
Easier exercise
Sumo Deadlifts feel easier than Regular Deadlifts.
Better comfort
Wider stance means more space for your stomach and better comfort.

Start with Kettlebell Deadlifts as Kettlebells weigh less than Barbells. Once you're stronger and feel a bit more confident, try Barbell Deadlifts!

Kettlebell Deadlift

How to do Deadlifts with Kettlebells (sumo)

Stand wider than shoulder-width with your feet slightly angled out, kettlebell between your feet.

Bend over and grab the kettlebell. It is ok to bend your back while bending over, it is NOT OK to start lifting with a bent back, complete the next steps before lifting!

Straighten your back by doing the following at the same time:

Lower your butt
Lift you eyes (looking forward or slightly down, but not straight down).
Push your chest out (or at least strive to do so).

BEFORE LIFTING

Brace your core to support your spine/back.

Now stand up as you drive your hips forward.

Before lowering the kettlebell you are once again going to brace your core to support your back and lower with a straight back and in a controlled manner.

You’ve now completed a repetition of the deadlift!

Illustration of Kettlebell Deadlift done by Plus Size Man

Barbell Deadlift

How to do Deadlifts with Barbells (sumo)

Stand wider than shoulder-width with your feet slightly angled out, barbell over your feet.

Bend over and grab the barbell so that your arms are straight down from your shoulders. It is ok to bend your back while bending over, it is NOT OK to start lifting with a bent back, complete the next steps before lifting!

Straighten your back by doing the following at the same time:

Lower your butt (leverage the barbell to do this).
Lift you eyes (looking forward or slightly down, but not straight down).
Push your chest out (or at least strive to do so).

BEFORE LIFTING

Brace your core to support your spine/back.

Now stand up as you drive your hips forward.

Before lowering the barbell you are once again going to brace your core to support your back and lower with a straight back and in a controlled manner.

You’ve now completed a repetition of the deadlift!

Illustration of Deadlift done by Plus Size Woman