Deadlifting is a popular strength training exercise that primarily targets the muscles of your lower body, including your hamstrings, glutes, and quadriceps. It’s an excellent compound movement that can help you build overall strength and increase muscle mass. However, when it comes to counting the weight you lift during deadlifts, there seems to be some confusion regarding whether or not you should include the weight of the bar itself. In this blog post, we will delve into this question and provide a clear answer backed by fitness experts.
The Basics of Deadlifting
Before diving into whether or not you should count the bar while deadlifting, let’s quickly go over how to perform this exercise correctly. Start by standing with your feet shoulder-width apart and position a loaded barbell in front of you. Bend down at your hips and knees while keeping your back straight until you can comfortably grip the bar with both hands just outside your legs.
Once in position, engage your core muscles and drive through your heels as you stand up tall while lifting the barbell off the ground. Make sure to keep it close to your body throughout the movement. Once fully upright, slowly lower the weight back down under control while maintaining proper form.
Counting The Weight: Expert Opinions
Perspective 1: Yes – Include The Bar Weight
Some fitness enthusiasts argue that including the weight of the bar while counting is essential for accurate measurement of progress and comparisons between different lifters’ performances.
One main reason supporting this perspective is that most standard Olympic bars weigh 45 pounds (20 kilograms) on their own. As such, if someone were to exclude this weight from their total lifted load during deadlifts but then compare their numbers with someone who did include the bar, it could create a false sense of superiority or inferiority.
Those in favor of counting the bar weight also argue that omitting it may lead to deceptive results when tracking strength gains over time. By consistently including the weight of the barbell, individuals can more accurately gauge their progress and set realistic goals.
Perspective 2: No – Exclude The Bar Weight
On the other hand, some fitness experts suggest that excluding the weight of the bar from your total lifted load during deadlifts is perfectly acceptable and even preferable. Their reasoning lies in focusing on the actual resistance faced by your muscles rather than adding unnecessary complexity to calculations.
Individuals supporting this perspective often propose using fractional plates or bumper plates with standardized weights designed specifically for incremental measurement. These plates allow lifters to add smaller increments to their lifts without considering arbitrary factors like differing bar weights between gyms or equipment variations.
Additionally, proponents argue that excluding the bar weight simplifies tracking progress since it emphasizes improvements related directly to muscle strength gains rather than overall load increases influenced by external factors such as varying equipment types and sizes.
The Final Verdict
After exploring both perspectives regarding whether you should count the weight of the bar while deadlifting, we conclude that there isn’t a definitive right answer applicable to everyone. Ultimately, it comes down to personal preference and what works best for each individual’s fitness journey.
If you’re someone who enjoys comparing yourself against others or keeping meticulous records of your lifting achievements, then counting both plate weights and including those 45 pounds (20 kilograms) for standard Olympic bars would be suitable for you.
However, if simplicity is what you seek or if precise measurements are not critical in achieving your fitness goals but rather focusing on muscle development and overall strength improvement is key, then excluding the weight of the bar might be more appropriate for your training style.
Remember always to prioritize proper form throughout deadlifts and listen to your body’s signals. Consult with a fitness professional or coach if you’re uncertain about the best approach for your specific circumstances.
In conclusion, counting the bar weight during deadlifts is subjective and depends on individual preferences and goals. Regardless of whether you choose to include or exclude it, prioritize safety, consistency, and continuous improvement as fundamental principles in your strength training routine. Happy lifting!