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Deadlifting is a cornerstone exercise at Motivate Fitness, and mastering it will prove to be vital throughout your lifespan. The deadlift is a compound, multiple-joint lower body exercise. It’s known for its ability to handle heavy loads, which places a significant stimulus on the body, promoting strength and power adaptations (training effect). This exercise is super effective for enhancing the muscles of the posterior chain (backside), including the back, hips, and hamstrings.
We love the deadlift and you should too.. Here is why!
Strength and Power: The heavy loads lifted during a deadlift create a large mechanical stimulus, making it ideal for building strength and power.
Posterior Chain Development: The setup of the deadlift primarily targets the posterior chain muscles. This includes the erector spinae muscles, which stabilize the spine more effectively than other compound exercises like the back squat.
Versatility: The deadlift is one of the three main lifts in powerlifting and is commonly incorporated into weightlifting programs as a supplemental movement.
Rehabilitation and Injury Prevention: The deadlift is valuable in both postoperative and nonsurgical rehabilitation protocols. It helps reduce the risk of anterior cruciate ligament (ACL) injuries and alleviate low back pain.
1. Position the bar on the floor, directly over the balls of your feet, about 1 to 2 inches from your shins.
2. Stand with your feet flat, between hip- and shoulder-width apart. Toes should point forward or slightly outward.
3. With slight knee flexion, bend down toward the bar, hinging at the hips. Keep your shins vertical.
4. Grasp the bar with a double overhand grip, hands slightly wider than shoulder-width apart.
5. Lower your hips until your shins touch the bar, maintaining a flat back and neutral spine.
6. Hold your chest up and out, creating tension in the upper back.
1. Lift the bar off the floor by extending your hips and knees while keeping your torso rigid and arms fully extended.
2. Drive your feet into the floor, moving the bar upward.
3. Once the bar reaches your knees, extend your hips forward to meet the bar, standing up straight.
Flex your hips and knees to lower the bar back to the floor, maintaining a neutral head and flat back.
Control: Always perform the deadlift in a slow, controlled manner to ensure safety and effectiveness.
Supervision: Beginners should use unloaded or lightly loaded bars under supervision to learn proper technique before increasing weight.
Consistency: Regular practice with correct form will lead to significant strength gains and reduce the risk of injury.
The deadlift, when performed correctly, is a powerful addition to any strength and conditioning program. It not only builds muscle and power but also enhances overall functional fitness and resilience. Incorporate it into your routine, and watch your strength soar.
Are you ready to get your deads on? Then come join a class we use a progression based training program where you will become not good- but great in the deadlift! Click the link here to get a free 10 day trial.
