Don't Fear the Deadlift!
Listen.. I’ve seen that guy at the gym too. Dude is grunting, there’s chalk everywhere, he’s got that leather strap around his waist, veins popping from his head…
Don’t worry about him. That’s not deadlifting.. that’s my next patient.
True “deadlifting” involves executing a proper hinge at your hips to safely move an object from the floor. The exercise DOES NOT need to be performed with a barbell, or even at a gym. In fact, I typically start patients/clients with a 10 lb dumbbell or kettlebell.
The lift is actually quite simple. Place the weight on the floor between your ankles. If using a barbell, it should start directly in front of your ankles, almost touching your shins. To start, bend your knees a little and drive your butt straight backwards until your torso is low enough that you can grab the weight. Keep your butt high when moving toward the weight and your torso should end up roughly parallel to the floor. Once you have grabbed the weight, come back up by driving through your heels and driving your hips forward. At the top of the lift, squeeze your butt tight. Now, once again slightly bend your knees and drive your butt straight backwards until you are low enough that the bottom of the weight taps the floor. Now drive back up. You just completed 2 full reps!
You are now a deadlifter! Clap the chalk and throw it into the sky Lebron James style!
DO NOT SQUAT (do not perform a deep knee bend) to grab the weight. Fight the urge to bend heavily at your knees while keeping your chest up in order to grab the weight.
DO NOT push through your toes when lifting the weight up. And don’t forget to squeeze your butt at the top of the lift.
MODIFICATION: if your hamstrings or low back muscles are too tight to safely reach the weight on the floor, elevate the weight using a small box or mat. This lift also improves flexibility, so you will be able to ditch the assisting object with practice.
I love deadlifting. It is a super functional exercise that empowers anyone to move a respectably heavy weight, safely. When performing a full body movement like this, lots of large muscles are worked that release powerful hormones, increasing total body strength and lean mass. Nothing is better for speeding up the metabolism. Squatting has a similar effect, though the mobility requirements are much higher. For these reasons, deadlifts are preferable for beginners or those recovering from injury.
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