What comes to mind when you hear the word “deadlift”? Do you get the image of a physically imposing
Slovenian heaving up a Volkswagen from its rear bumper? Or a chalked up barbell loaded with 500lbs of
weight plates? How about a leotard
donning Jane Doe holding a pair of 5lb dumbbells while bending over to push her
fanny to the ceiling with locked knees?
Do you experience a pre-conscious sense of low-back pain and herniated
discs? Why bother thinking of such a thing?
Why try to lift objects off of the ground obviously not wanting to
be picked up? What good is a deadlift
nowadays when there are so many other ways you can hit your target areas and
burn calories?
Since the advent of more “functional” tools and training
protocols in gymnasiums, standard lifts have been stigmatized as some of the
main culprits for exercise induced injuries.
Deadlifts met the same fate as back squats and bench presses. These exercises became reserved for the
bodybuilding and powerlifting arenas where ego depends on the poundage. Somehow weight became a primary determinant
of who is considered successful, never mind the form or the health of the
person days and years later. If someone
can pull 800lbs off of the floor, then their technique is spot-on, right? Weight came before form
and this mindset still leads people to racing through their workouts in order to be
faster, stronger, or more apt at attracting the attention of others. The deadlift though is not an "exercise" and being
a successful deadlifter does not depend on a particularly athletic skill or
talent. It is not something reserved for
athletes and bodybuilders. It is a fundamental
human movement. It is something we’ve practiced
since we first taught ourselves how to pick things up off of the ground. Naturally, we made mistakes while learning
the best way to perform this action but we’ve also been our own best teachers
in refining our technique. It’s when the
movement becomes an exercise or skill that we open ourselves up to failure and injury.
Changing the image of a deadlift from an exercise to a
movement is one of the best ways to begin making it an effective part of a well-balanced
fitness program. Just as much as we
should practice proper posture while sitting or standing we should also have
the same emphasis on technique when picking things up. This requires a little more than the uttering
“lift with your legs.” A good deadlift
is a hip hinge that is the happy medium between incoporating the strong
musculature above and below the coxal joint.
It concentrically engages all of the muscles of the posterior chain
running from the back of the heels to the back of the head. It also requires a coordinated effort from the
front of the body in order to maintain proper posture while lifting and
lowering the weight. When someone asks
me what this “exercise” is working my first thought is to tell them
“everything”, but it may be too simple and too true of an answer. This is when some anatomical
wisdom comes in handy. Cuing people
in order to get a greater sensation from their gluteals and hamstrings rather
than from their lower back is easier when you know how each muscle functions separately. A problem with this way of learning the
technique however is the hams and gluteals aren’t working on their own to
complete this movement. They are
completely intertwined with one another through fascia. People should learn to generate force form
the center, not the hams or glutes. Repeated practice of this movement is essential if the benefits are going to
crossover into real-life scenarios when you’re not thinking so much about
lifting your bum as you are in picking a fallen person up off of the
floor.
Since the deadlift is such a fundamental movement it gets every muscle in your body working and working together. When that happens, the metabolic benefits
skyrocket and you quickly feel like your body is working instead of
burning. Oddly enough, such a fundamental
movement can be difficult to train to do properly, especially when the goals
are long term ideals like weight-loss, weight-gain, or a tighter backside. Gyms have a way of directing attention from present activities to their desired results. Overcoming this mental obstacle requires just a little more time, patience, and change of perspective on what necessitates
a “workout.” Each workout with deadlifts
is an opportunity to practice this fundamental movement. You endanger yourself when it becomes an
opportunity to get bigger or fitter.
It’s like riding a bike. It
shouldn’t be painful or extreme. It should be just enough to keep you consciously
involved in how you are moving at that moment.
With any movement it is important to be able to do it
properly before you add external resistance.
I take this from one of life’s many lessons, “If you can’t control yourself,
then how can you expect to control something else.” So it is crucial that you build
the foundation first and then continually reinforce that foundation as you move
on to performing more complicated tasks.
Regular movement maintenance guarantees optimal efficiency for performing
the lift during workouts and during day to day activities. In other words, maintenance is practice. Below are some drills you can perform to
practice proper deadlifting mechanics.
Feel free to do these on their own for a brief body-check or just do
them to help reinstate proper patterns before you start to a tough workout---
Active-Isolated Hamstring Stretch:
Begin by lying on your back, on a mat, with both legs
stretched out flat on the floor. Keeping
your toes pointing up towards the ceiling, lift one leg straight into the air
as high as you can using your own strength in the hips and quadriceps. At the highest point reach and interlace both
hands behind the belly of the hamstring on the lifted leg and try to get the shoulders
back down to the ground. Bend the knee
if you need to in order to get back into a relaxed position with your
spine. Hold the stretch as you normally
would for a few breathes and then move on to the active portion. While holding the leg in place, use about
20-40% of your strength to engage the hamstrings and glutes and pull the entire
leg back down towards the floor against your hands. Hold this contraction for 7-10 seconds, then
take a deep breath in as you relax a little out of the stretch. As you exhale pull the leg up a little higher
than it was before and hold again for a few breaths. Repeat up to 3-5 times on each leg.
Hip Flexor Engagement:
Take a knee on a mat while keeping the knee of the other leg
up and foot flat on the floor. Keep the
knee of the upright directly over the ankle.
If it is coming forward over the toes then slide the kneeling leg back
until you have that nice 90 degree bend on the front knee. From there posture up with your spine and
keep the torso erect. Think about
keeping your ribs as high off the hips as possible. You should feel a slight pull on the kneeling
side of your hips and on the front of that thigh. If not, slide the kneeling leg back again and
posture up. Hold the stretch for a few
breaths and then engage the front of the leg on the kneeling side while
simultaneously pulling from the back of the leg that is supported on the
floor. Push and pull both legs together
but keep them in the same position for about 7-10 seconds. Inhale as you relax a little out of the
stretch and exhale as you deepen the stretch a little more. Repeat 3-5 times on each side.
Hip Hinge Maneuver with Dowel:
This movement requires a long stick or dowel rod to serve as
a plumb line for your moving posture. Begin
by standing erect with feet about hip width apart and toes pointed straight
ahead. Take a dowel rod and hold it to
your back with one hand up behind your head and one below your hips. Use this grip to pull the dowel against your
back, so it keeps contact with the back of your head, the space in between your
shoulder blades, and on your buttocks. Try
to always keep the dowel against these three points of contact as you hinge your hips backwards behind your
feet, as if you were about to sit into a chair.
Hinge back until you lose contact with the dowel at any point. Hinge the hips back forward from that end
point so you come back to standing erect. Repeat 8-10 times.
Squat – Deadlift Mixer:
Set up the same way as you did with the hip hinge. From the standing posture, lower the butt towards
the ground allowing the knees to bend a little more. Try to keep those 3 points of contact. When you reach a point where you are about to
lose balance, or lose the dowel, come back up to standing. Once you’re at standing, go straight into the
deadlift movement back shooting the butt back instead of down, letting the
knees bend slightly. Once you are at the
end point where you can’t go any further without losing the dowel come back up
to standing. This will help you get a
feel for the differences between the squat and the deadlift. Repeat both for 8-10 repetitions.
Kettle Bell (KB) Deadlift (DL):
Stand erect with feet hip width apart. This time hold two kettle bells heavy enough
to pull you forward if you don’t engage your core a little more than it’s used
to. Feel free to supplement with
dumbbells. Keep the shoulders in the
same line as they were with the dowel, hinge the hips back again until you
reach the point where you cannot maintain a slight hyperextension in the lower
back. Think about pulling the hips
forward from the low position until you come to standing. Repeat 8-10 times. ---
After you’ve refined your technique and feel like you can
raise the bar, then do so, but keep the progressions movement based rather than weight
based. Here are some variations to the
standard KB deadlift which better tax neuromuscular system in having to balance the body and recruit more of its core musculature ---
Single-Arm (SA) KB DL:
Stand erect with feet hip width apart. This time hold one kettle bell instead of two
with one arm at the side. Keeping the
shoulders in line, hinge the hips back as you do with the standard deadlift movement. The trick is recruiting the core more to
counter-rotate against the uneven weight.
Check in with your hips and shoulders to make sure you’re doing this
properly. If you’re holding the weight on the right and you see that your
shoulders are dipping to the right, then you need to rearrange yourself to get
those shoulders even. Concentrate on
centering first through the torso and then through the limbs. Come back to standing as you did before. Repeat 8-10 times each side.
SA Single-Leg (SL) KB DL:
Stand erect with feet close together and almost
touching. Hold a kettle bell on one side
as you did with the SA DL and take a slight step back with the foot on the same
side. Transfer your weight onto the
un-weighted side and hinge the hips back while allowing the back foot to leave
the ground. Keep the leg all in one line
from the heel to the bottom and then onto the top of your head. Lower down to the point where you cannot
maintain a lordotic curve in your lower back or the symmetry between both
hips. Slowly pull your hips back in to
standing. Feel free to set the rear foot
down in between each rep or try to keep it lifted the entire set to work your
single-leg balance. Repeat 8-10 times on
each side.
SA SL KB DL into SL Bent Row:
This is a very complex movement with a lot going on at
once. Take it in steps first before
putting it all together in one fluid group of movements. One way to picture the work done here is to
think about bending over to pluck a golf ball up from the green. One leg will serve as the stable trunk around
which everything else moves to enable you to reach to the ground and bring your
arm back to your torso. Begin the same
way as you did with the SA KB DL. This
time pause for a second when you reach the bottom position. Hold everything steady as you retract the
shoulder blades and pull the kettle bell towards your rib cage. Pause when your hand touches the side of your
torso and then slowly lower the weight back down to an extended arm position. From the end point, pull the hips back in and
return to standing on a single leg.
Repeat 8-10 times each side.
---
There’s no need to do 2-3 sets of 2-3 different types of
deadlifts in one workout, but feel free to practice a variation with each set
in a 2-3 set program. For example,
perform a KB DL for the first set, SA KB DL for the second set, and then finish
with SA SL KB DL on the last set. Deadlifts
are most effective when they’re done with heavy weight since they do require
use of the entire body. This means keeping
your rep range around 6 – 10. Repeating deadlifts for 12-15 reps will transfer
the focus from improving function to inducing fatigue. This number of
reps should rather be used in a warm-up or finisher with little to no external
resistance. If you are failing to do a
deadlift properly, lighten up, change the base, or revert to the corrective
warm-up exercises such as the ones described earlier. It’s good to attempt progressions with each
session involving the exercise. If you successfully
completed 3 sets of 10 reps with a pair of 24kg kettle bells then a goal for
the next session would be to shoot for 3 sets of at least 6-8 reps on the next highest
pair. Be careful not to get too caught up
with increasing the weight. Weight
limits are endless and there’s a point where the risks outweigh the rewards by
making the exercises more challenging through increasing resistance. This is why we encourage changing exercise
selection up every few weeks. Fundamental
movements like the deadlift can be practiced year-round with great benefits but
this doesn't mean doing the same deadlift on Thursdays for fifty-two weeks in a
row. Try variations when you feel ready
and implement them in different workouts and in different parts of your
program.
The best indicator that you’re doing the deadlift right is
its carryover into everyday activity. Does your back feel stronger? Does it feel weaker and more fatigued? Are you more injury prone or less injury
prone? Does your quality of movement
seem better? Check in with yourself on
these things while you’re thinking through your exercise routine. You may find reason for making adjustments or
you may just find more evidence that you’re doing just fine!
For more information check out Grey Cook's articles and FMS exercise library at http://functionalmovement.com.
- Noel L. Poff, CSCS, CPT, LMT, LTS Trainer
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