DeadLifting: The DO’s And DONT’s
The idea of starting deadlifting could easily seem daunting. At 360Athletic we want you to know that it’s not just achievable, but one of the most impactful exercises you can do. Whether you want to check your technique or are a complete amateur, we can help you achieve your deadlifting goals!
What is deadlifting?
A deadlift involves raising a loaded bar in a controlled manner without the use of a bench or other equipment.
Why chose it?
Deadlifting engages all your core muscle groups, increasing your core strength and stability. It targets all of the muscles in your posterior chain (all the muscles that run from your neck to your heels), promoting a straighter back in your everyday life.
It also increases muscle growth and improves muscle repair, promoting tissue healing, bone strength, muscle growth and fat loss. This is key for injury prevention and keeps you feeling lean and healthy!
For most people, the deadlift will allow them to lift more weight than any other movement. This will provide a large stimulus to the nervous and endocrine system which can have carry-over strength benefits to other areas.
How can we help?
Learning how to deadlift may seem like a major undertaking but our expert coaches are here to make sure you’ve got that technique down! Small group personal training will give you access to tailored and progressive sessions with like-minded awesome people to support and motivate you on your way.
He’s a quick cheat sheet on how to deadlift from our expert coaches:
- Stand with your feet a hip-width apart
- Move your hands to just outside of your legs
- Keep your arms fully extended fully gripping the bar
- Make sure the bar is in contact with mid-shin
- Have your shoulders in line the bar, keeping a neutral spine
- Move your hips lower than your shoulder
- Keep those eyes on the horizon!
- Maintaining braced midline and tight back, initiate by driving with legs so that bar moves off the floor and knees move back.
- Once the bar passes the knee, engage glutes and drive hips through so that the hips are fully extended, and torso is upright.
- To return to start for next rep, initiate by sending hips back and shoulders forward until the bar passes the knee when you can allow hips to lower and knees to bend until the bar reaches the floor.
- Pulling with arms. Keep elbows locked. Biceps tendon rupture is one of the most common deadlift injuries.
- Letting the bar get away. Any daylight between bar and body will exaggerate lever and make the lift harder to control.
- Loss of neutral spine. Doesn’t allow engagement of the posterior chain and can place excessive load on the lumbar spine.
- Hips shooting up from the start position. Harder to use legs if this occurs, so they won’t benefit from the movement and will also mean less load can be moved because fewer muscle groups working.
If you’re looking to take your training to the next level small group personal training is the one for you. You’ll find like-minded people to progress with as well as hands-on coaches that will tailor the sessions to your specific needs and be watching you every step of the way to perfect your technique.