Deadlift for Overall Strength & Conditioning
Deadlift for Overall Strength & Conditioning
by Adam Davila, CPT
The Deadlift is by far one of the single most effective weight training exercises ever invented. The Deadlift has developed a bad reputation in some circles. Traditional gym mythology often badmouths the Deadlift because of it's supposed danger. All exercises can be potentially dangerous in the wrong hands. In capable hands the Deadlift can produce spectacular results and in my humble opinion only one other exercise is as effective, but that's another story. So what's the big deal about the Deadlift, Deadlift is a simple functional exercise of lifting something off the floor. That is why I personally like this exercise so much, we do it all the time, we pick things off the floor to move them from point A to B. Maybe you've had to move a heavy box or a piece of furniture. It is true that although this is a very simple exercise it does require some coaching from an experienced coach. Beginners with limited body awareness should beware.
How to perform the Deadlift
Volumes have been written describing the Deadlift and it's variations, so it's is important to get coaching first before trying to attempt this exercise. It is also important to note that people come in different shapes and sizes and technique will vary from person to person depending on lever length, skill, body awareness, desire etc.
Simply approach the middle of the bar, place feet underneath the bar at approximately hips width...feet may angle outward slightly. Cantilever forward at the waist until the shoulders are aligned over the bar, the spine should be straight with little or no tucking of the tailbone. The best case scenario is the spine maintains it's natural curves, the head is in alignment with the spine. The knees bend enough so that the hands can be placed on the bar shoulder wide, the grip can vary but one common way is one hand over and one hand under. To raise the weight off the floor inhale and then press the floor away, use the legs to extend the hips, the back and arms stabilize and straighten while the legs literally push away. On the descent begin to exhale and cantilever at the waist, bend the knees and ankles and lower the weight in a controlled manner.
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posted by Adam Davila @ 9:10 AM
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