The overall strength movement that gets the biggest negative reputation anywhere besides the fitness industry is the deadlift. There are plenty of deadlift fail videos out there, with the lifters fainting, falling, rounded/breaking backs, you name it. But what if I told you that there is no other movement as effective for total body strengthening than the deadlift? Along with that, did you know that the deadlift directly relates to everyday movement? Let’s dig deeper into the deadlift:
The deadlift is a total body strengthening movement. It begins with a hip hinge, training proper lifting from the floor, as well as core strength and stability, upper body strength and stability, and posterior chain (glutes and hamstring) strength and stability. The biggest fear with the deadlift is that the lower back is in danger, but, with proper form, the deadlift will greatly reduce your risk for lower back injury and reduce lower back pain. The stronger your core is, no just your abs, but your actual deep core, the less stress that is placed on your lower back. As well, the main imbalances many people have include weak glutes/hamstrings and weak mid backs. These imbalances tend to be the leading cause of both lower back and knee pain. The deadlift actually trains these weak areas, increasing the strength, stability, and endurance of these muscles, helping to alleviate the imbalance.
There are many different deadlift variations, all with similar, yet different outcomes. The conventional deadlift involves feet around hip width apart, with toes pointing forward, and hands on the bar outside of your feet. The conventional deadlift is more of a true hip hinge, and recruits more glutes, with also more lat and mid back engagement. The sumo stance deadlift involves a wide stance, with toes pointing out. Your hands will be inside of your feet on the bar. The sumo stance deadlift recruits more glute, quads, and less back, as you are more upright in the starting position. The romanian deadlift, and stiff leg deadlift, are also true hip hinge movements, with more of an emphasis on hamstring strength, as the knees stay straight, but not locked out. Depending on the intention of the movement, each variation is incredibly efficient in strengthening the intended muscles. Deadlifts tend to be best programmed for strength (3-6 sets, 1-6 repetitions), as they can be loaded, and the load helps to translate to everyday life. However, deadlifts can also be programmed for hypertrophy (3-5 sets, 6-12 repetitions), which also helps lead to overall movement and strength gains.
To begin to learn the deadlift, learn the hip hinge. Once you properly learn to hinge from the hips, rather than bend from the lower back, you can continue to progress in the movement. As well, begin to learn the deadlift with a dumbbell or kettlebell, as there is less chance for form slips. Once you can easily do a hinge with a kettlebell or dumbbell, you can progress to a hexagon barbell or a barbell, as long as you are sure to maintain proper form.
The movement itself is not flexion/extension of the lower back, but a drive through the hip hinge, using the legs as the main movers. This helps to teach the movement pattern that you should lift through your legs, not your back. The deadlift also teaches you how to properly brace your core, and pull your shoulder blades back, helping to reinforce proper posture. The deadlift is not a scary movement, and should be incorporated into programming for a healthy, strong body.
Tips for a Successful Deadlift
1: Start light! Learn the movement first, then begin to progress in weight or volume.
2: Keep feet as close to the barbell as possible to begin the movement.
3: Keep core braced the entire time. Pull your belly button in towards your spine (while still breathing) to fully brace your core.
4: Vary the set and repetition amounts to get all the benefits from a proper deadlift.
Romanian (Stiff Leg) Deadlift