I am a big fan of the deadlift (done properly- often it isn't). If you come to one of my group training sessions or train with me, just about everyone will learn how to perform a PROPER deadlift (I have a few clients that don't because certain situations or injuries). First of all, lets see a deadlift, so we all know what I am talking about. In the video below, I am sumo (a type of deadlift where feet are wider than the hands) deadlifting. Note: the lack of shoes makes it easier, grunting is optional.
405 x 3 Deadlift from Dan Hubbard on Vimeo.
Deadlifting is simply lifting something up from a position (commonly the ground) in front of you. It is a pretty basic human movement and performed on a daily basis. But, here is where it gets interesting, training the deadlift does two important things. First, it strengthens the "anti-gravity" muscles that atrophy, stretch, and weaken as a consequence of living in our modern, sedentary environment. Secondly, It teaches you how to "move properly." I will explain that more. Lets just say that most people don't move properly and its a function of sitting a lot, and just not knowing how to move properly.
Dissecting the Deadlift.
While there are several variations of the deadlift, such as: the Conventional, Sumo, Romanian, Stiff-Legged, Snatch-Grip, Single-Legged deadlift. They all have some common elements:
|Maintain a "neutral" spine.|
"Individuals performing upright, resisted, dynamic exercises can achieve high trunk muscle activation and thus may not need to add instability device exercises to augment core stability training. " (Hamlyn N, Behm DG, Young WB., 2007)
|Sit back into the deadlift.|
Learning How To Move Well
|Some of the "anti-gravity" muscles|
When learning how to deadliftt, a client learns how to simultaneously brace the torso and hinge through the hips. Once that pattern is established, then they learn how to 'load their hips' properly. That is, keep the stress on the hip muscles as you lift the weight. This allows you to properly strengthen these muslces.
As the resistance increases, the torso-stabilizing muscles must also be able to maintain the neutral spine. If the deadlift is progressed properly, it will develop all of the torso-stabilizing muscles, in addition to the hips.
Below, one of my female clients performs a set of deadlifts during a group training session.
Claudia 101lbx5 Deadlift from Dan Hubbard on Vimeo.
Claudia sets a new personal record on the deadlift.
|Nia is pretty strong|