Dead Lifts without Deadlifts!

The deadlift (DL) is one of the most functional, yet basic, exercises: you’re lifting up a load from off of the ground i.e. in pulling motion. It is a true measure of strength which is why it is one of three main lifts, in addition to the squat and the bench press, in the sport of Powerlifting. This compound movement trains the entire body and involves muscles such as your lats, arms, core, hips, legs and of course your low back. It’s one of the best compound exercises because it trains all those muscle at the same time. If there is anything you will take seriously from this blog it is this” YOUR LIFTS ARE DEAD WITHOUT DEADLIFTS”. It boggles my mind how people aim to get stronger or maximize their gains without incorporating DLs into their routines.  Without DL in your routine you won’t maximize your gains and you most certainly won’t reach your maximum strength. From my experience as both a trainer and as an athlete I have sworn by the DL and it has proven to have phenomenal results. When performed correctly it will help build out of the roof lean muscle mass, increases in strength in all the major muscles groups of your body and oh did I mention a solid core??The pulling motion of the DL, if done properly, will be of tremendous benefit to better your posture.

Tips:

Form:

There is absolutely no sense in increasing the weight on your pull if you’re not doing it with the proper form. Proper form is the most important aspect of your lift because it prevents injuries such as herniated discs.  Caution: if you have pre-existing low back disorders or any form of heart disease, it is advised that you consult your family doctor first prior to attempting this lift. I say this because the DL increases blood pressure and places a significant load on your back; though it is not damaging or dangerous if you are healthy.  

If you have never done the DL I would highly suggests you start from the basics with conventional deadlifts- starting from the floor and up.

1. With the bar placed in center of your feet, make sure there is enough room for arms by having almost-shoulder-width distance between your feet.  Ensure your low back is arched and your shoulders are behind the bar.
2. Ensure your upper back is rounded and that you take a deep breath to ensure your belly has a full tank of air.
3. Make sure to establish tension on the bar by straighten your legs a bit just prior to the lift. Squeeze your glutes.
4. Because you are not pulling normal weight against gravity, you need good leverage. With that said, keep the bar close to your hips when you pull (with your hips slightly driven forward.
5. As you pull the bar and get to the top of the lift, make sure you don’t rock back and forth while your back is hyper-extended! The pull should be completed in one motion. In order to have perfect grip for each lift, drop the bar after each rep if you need to reset, do not rely on momentum- Quality not Quantity!
6. Note: if you have great grip, you don’t have to come back to start position, just lower the bar to below your knees and continue with your repetitions.

Now don’t hold out on your training program, go deadlift! Remember when done well this is a really safe and very beneficial movement. Think of it like this, because it works all of those muscles at the same time, it is spreading the work of lifting the load among all those muscle groups. Thus, removing stress on a single muscle/ joint that comes with participating in repetitive isolation exercises.

SolutionsByCoachNeemz,