The conventional Deadlift is a classic exercises that mimics a very common ADL (Activity of Daily Life) – namely, lifting a weighted object from the ground. Both women and men will benefit from including the Deadlift into their gym exercise routine.
Many times in a day we need to pick something up from a stationary position. It may be a very light item (like a dropped pen); it may be a heavier object (a 10 kg toddler); and sometimes it may be something much heavier (a filled BBQ propane tank).
Perfoming Deadlifts in the gym progressively builds back strength. Perfecting Deadlifts trains you to instinctively keep your lower spine rigid against a load while keeping your back in a neutral position. Both are critical to avoiding injury when lifting objects. How many times have you heard of someone who “threw out their back just picking up a sock”?
Unfortunately Deadlifts have a bad reputation, but only from those who have not learned proper technique.
This brief video shows proper Deadlift technique. (Don’t be scared off by the weight that the guy is using – simply substitute the barbell with a pair of dumbbells of a weight appropriate for you.) Watch the starting position, back alignment, knee & hip movement, and the finishing position.
Rounding your back when doing a Deadlift (or when picking up that toddler) significantly increases risk of spinal disc injury. And this is generally the reason why people have sore backs to begin with – lack of muscular strength surrounding the spine.
Try a Deadlift now – just standing where you are, using your own body weight.
Check for these common errors when doing the exercise:
Hips Too High. Use your knees: it’s not a Stiff-legged Deadlift. Beginning height is when the bar is mid-shin and your shoulder-blades are directly over the bar.
Hips Too Low. It’s not a Squat. Again, beginning height is when the bar is mid-shin and your shoulder-blades are directly over the bar.Shoulders in front of the bar.
Bending Your Back. Increases the pressure on your spine thus increasing risk of injury. Keep your chest UP at all times and look forward.
Over-Arching Your Back (hyper-extending). As bad as bending. The Deadlift ends when your hips and knees are locked. No need to arch at the top.
Rolling the Shoulders. Dangerous and inefficient. Your hip muscles move the weight, not your shoulders. Extend your knees and hips, then stop.
Shrugging at The Top. Unnecessary. If you need more trap emphasis do a set of shrugs.
Pulling with your Arms instead of “standing up”. You could tear your biceps by pulling with bent arms. Keep your arms straight, tighten your triceps and stand up with a neutral spine.
And what’s another benefit that comes from doing “Deads” regularly?
A sexy, firm ass and legs!