The deadlift is a move that has gotten a lot of recognition over the last few years in the fitness world. It is no wonder that it has considering the huge payoff that this move gives and its lack of complexity to learn and practice. However, its lack of difficulty to learn, often leads to people whom have no idea what they are doing using this move and the results are often disastrous leading to movement dysfunction and injury.

 

Today’s post is all about dead-lifting and some if its intricacies that need to be applied to make this move both safe and effective as a movement to get strong, burn fat and so-on.

 

 

 

The deadlift can have a few different approaches depending on the coach of the lifter, their goals, body type, strengths and weaknesses and so-on. As well as having many different variations to utilize while training as a “same but different” approach to training as needed.

The two major variations that are usually utilized in the full deadlift are: The conventional and sumo style Deadlifts. There are also within these two variations, two different approaches to lifting: the Olympic set-up and the high hip-hinge practice. These approaches will cover all of these and then give you some ideas on how to make your technique safer and more effective. With the goal being, to keep you lifting for the long run and to keep you getting results!

 


First step:

You will need a comfortable toe touch to be able to deadlift properly and safely. If you can’t touch your toes you will not be able to get the right set up and load your posterior chain. (Glutes, hamstrings and so on) As a result, you will not work them and must likely  will round your back which can injure your spine and further create quad dominance, instead of balancing out your muscles. So get your toe touch back by doing these drills and be able to push your hips back again enabling you deadlift properly.

 

Second step:
Learn the proper technique of Deadlifting. Then choose a variation and style through experimenting and finding out what produces the best results for you as you train. View the video below to learn more about proper deadlifting.

 

 

 

Third step:
The deadlift although simple in execution has a few intricacies that will make it safer and make you stronger as a result. First and foremost before you use the barbell, you should be familiar enough with the actual movement and the correct approach for you, that you don’t have to think too much about it. Then after you are familiar with it, you will want to utilize proper bracing techniques, breathing and what I call nuero-cues. (Stomping on the set-up, gripping the bar hard, and ‘breaking it in half and so-on. The video below will all the last few covered in the preceding paragraphs.

The deadlift is an awesome movement for strength work, fat-loss and many other applications. It is a simple move but should be treated with respect as with any strength move. If you do and spend time practicing the idiosyncrasies of this awesome move, you will reap the benefits and keep yourself safe as you do.

If you want some training with this move (the deadlift) and the other core movements, (bench and squat) I will be presenting along with a few other excellent instructors at Escape Medford’s Winter Workshop. We will also cover kettlebell technique and more. Click here for more information and to sign up.

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