Weightlifting Wednesday: Deadlift

How OFTEN should you work out?
March 11, 2019
March 17, 2019

Weightlifting Wednesday: Deadlift

Regardless of whether your fitness goals are to improve your metabolism, increase strength or lean body mass, cut body fat, rehabilitate your back, improve your athletic performance, or maintain independence as a senior, the deadlift is a sure-fire pathway to that end.

The deadlift begins with a hip-width stance and starts by addressing the bar closely. Once the athlete has grasped the bar with your hands about shoulder-width apart the athlete should then bend their knees until their head & chest are set high, and the shoulders and knees are slightly over the bar. Once the lumbar position of the spine is set and flat, the athlete will engage their quads, glutes, hamstrings, and lower back muscles to begin to lift the part.

It is super important that both the hip and the shoulders rise together at the same rate as the knees pull back out of the way of the bar. The bar will rise also in contact with the athlete’s shins and then eventually thighs.

Once the bar rises past the knees the athlete will stand to full extension locking out their knees and hips and ensuring the bar is stood up with shoulders behind the bar. This is how you properly, safely, and efficiently pick up any objects off the ground.

The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.

-Greg Glassman

Experiment and work regularly with alternate, parallel, and hook grips. Explore carefully and cautiously variances in stance, grip width, and even plate diameter – each variant uniquely stresses the margins of an all- important functional movement. This is an effective path to increased hip capacity.

Major benchmarks would certainly include bodyweight, twice bodyweight, and three times bodyweight deadlifts representing a “beginning,” “good,” and “great” deadlifts respectively.

Want to learn more about the deadlift and need a “coach’s eye” to watch your form? Then, we’d be happy to be that eye for you. Come in and visit us for a free assessment! Click below:


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