THE DEADLIFT
Whoa ya’ll, THIS is my favorite post of this entire series…..BTW, you can read the rest of the series HERE.
What makes the deadlift so cool?
Well, this lift is a direct correlation to not only your total body strength, BUT ALSO your neuromuscular capabilities (how well your brain and muscles get along). The deadlift is a key maker for your overall level of strength, true story.
Another super cool thing is that since you’re not UNDER a bar in this lift you can typically lift heavier….so, SCORE for gains and bragging rights!
The not so cool thing about the deadlift is that it is truly one of the MOST misunderstood lifts AND most common places for gym injuries. I have rehabbed MANY a deadlift low back injury in my day.
Just like last week, if you’re a more VISUAL learner, please watch the video below:
WHY SHOULD I DEADLIFT?
There’s a LOT more to life than pr’s and bragging rights. So, why should you even bother with a deadlift?
Personally, I have found that athletes and clients who deadlift regularly have a MUCH stronger low back and lower quadrant power in general. This translates to better balance and better core strength for life. And if you have ever heard me speak, you know I am extremely passionate about total body health and movement for LIFE.
WHERE DO I START?
One GREAT place to get started is right here on the blog! Check out the post a few weeks ago on Patterning Lifts, and while you’re browsing over there make sure to check out the FREE WORKOUT FRIDAY that goes into workout detail patterning a deadlift.
If you have NEVER deadlifted before, I suggest starting by learning your HINGE.
The hinge is the KEY to a proper deadlift and different from a squat. It is also one of our 6 basic movements.
THE BEST WAY I have ever found to describe a hinge movement is this:
Position yourself 1-2 steps away from a wall with your back to it, knees soft, abs ALWAYS engaged.
PUSH your hip BACK to the wall until they touch.
Now, imagine there is a nail in that wall…..and that’s right, you are that end of the hammer!
Squeeze your cheeks around the nail and pull it straight out.
Once you stop giggling, give it a try.
This is truly the BEST way I have had success in teaching people safe hinging technique.
TYPES OF DEADLIFTS.
There are TONS of deadlift, but my motto is always to master the BASICS before you move on.
For today, we will touch on the 2 most common ones: Conventional and Sumo.
A conventional deadlift is performed with feet just hip distance apart, maintaining skeletal alignment from top to bottom.
This deadlift pattern can be a bit more taxing on the erector spinea muscles that both protect and move your spine. HOWEVER, I do suggest that most people START with conventional to learn set up, increase core strength and really hone in on their hinge movement.
A sumo deadlift requires a turn out pattern at the hip joint and increases glute and quad recruitment in the lift. It can be a bit taxing on the hip joint for anybody with pre-existing hip issues.
WHICH ONE SHOULD I DO?
If possible, I always suggest a 6-8 week block cycle of conventional first. Past that, it really is up to your body and abilities. Personally, I use both in programming and will return to a conventional block if I’m looking to increase work capacity and strength for that particular lift.
HOW TO AVOID GETTING INJURED:
As previously stated, I have honestly seen more low back injuries caused by deadlifts. This is MOSTLY due to trainer negligence (FOR SHAME) and/or going too heavy too quickly.
Here are a few key ways to avoid injury:
- WARM UP PROPERLY
- MAKE SURE THE CORE IS FIRING
- TEST THE WATERS FIRST
- WEIGHT ACCORDING TO THE DAY, NOT YOUR EGO
WARM UP PROPERLY.
I know I have beaten the warm up horse until there is nothing left, but it truly is important. Get the heart pumping, get the body moving and make sure you warm up for the activity at hand.
My personal favorite deadlift day warm up:
10 minutes on the rower (warms up the hips and low back)
Low back warm up (VID)
Back extensions, 3×15-30 depending on back strength
Seated row, 2×20 (to wake up the lats)
Make sure the core is firing.
Your anti-rotational core muscles need to be wide awake for a safe deadlift. This shouldn’t take a ton of time and my absolute favorite is a few round of the Pallof Press to get is fired up.
Test the waters.
Just like your SQUAT (link), make sure you perform 1-2 warm up sets to establish range of motion and weight for the day.
Weight according to the day, not your ego.
This can be a tough one for some of us, but you have to remember that your body isn’t always in linear progression…..meaning, some days are better than others.
I HIGHLY suggest some biofeedback testing on deadlift day.
Now that you have more knowledge about the deadlift, I hope you’ll give it a try and let it work its way into your weekly program.
If increasing your deadlift strength is far from your mind, start with some dumbbell deadlifts in your program so you can increase your core strength and power output. You’ll also notice that your posture becomes a thing of beauty to those around you.
Make sure to come back FRIDAY for your FREE WORKOUT that will tackle deadlift day in depth.
SERVICES.
I would be doing a disservice if I didn’t let you know that I offer personalized services to help your reach your strength and fitness goals FASTER and SAFER. You can check those out HERE
If you’re mostly in the market for some form help from a seasoned and trained eye, I do offer video form checks for a very small fee. I will walk you through the whole process and even give you a personalized warm up and activation plan tailored to your unique physique.
CONTACT ME to discuss a form check right now, and you will be enjoying more robust strength in just a couple of weeks!
For those of you in my neck of the woods, have a VERY Happy Thanksgiving this week!
Michelle
The post Improve Your Quality of LIFT: A Strength Series appeared first on Michelle C Fitness.