Using The Deadlift for back strength and
rehabilitation...
Possibly one of the most functional whole body exercises:
The Deadlift is not only great for strengthening the whole posterior chain of the body, but when used correctly, it is fantastic for strengthening the muscles in lower back.
As Charles Poliquin states in his article titled “Putting Meat on The spinal Erectors.“ ‘Just a few decades ago, bodybuilders and strength athletes alike often had impressive lower back development because the Deadlift was a key exercise in their workouts.’
Some trainers are a little fearful of the Deadlift for the very reason that it can put quite a strain on the lower back. But just because it is an Olympic exercise, that doesn’t mean that every one that does it has to try and break an Olympic record.
Executed with good form in a controlled environment with an appropriate weight for the individual, the Deadlift can be used for not only strengthening and increasing muscle, but as a rehab exercise.
I have had a number of clients who have complained of either back pain or even in extreme cases have had disc injuries and I have used the Deadlift (with light weights) to regain strength through the spinal erectors and more importantly allowing the client to regain confidence in their back and it’s strength and ability to function properly.
One of the biggest problems when people experience pain or injuries in an area is that they stop using it. Which is possibly the worst thing you can do, unless your back is broken. The best thing to do when injured or stiff is to keep moving.
Where do I Start?
Types of Deadlifts:
* Sumo Deadlift
* Conventional Deadlift
* Beyond the Range/Deficit Deadlift
* Snatch Grip Deadlifts
* Suitcase Deadlift
* Romanian Deadlift
* Trap bar Deadlift
Deadlift Benefits:
* to build strength and enhance power potential
* to add muscle mass to the entire body
* develop core strength and rigidity
* injury prevention, in everyday life you have to pick things off the floor
* confidence
* support grip strength
How to Build the Deadlift:
1. Check your posture. Do not lift the weight until you are sure you are in the right position
2. Shins on the bar – You must make sure you are as close to the bar as possible and your shoulders are just forward of the bar. To shorten the distance between the centre of gravity of the bar and the lifter.
3. Engage your abdominals to create intra abdominal pressure to help support your lower spine
4. Push the floor away after you develop a high level of full body tension, the weight should be even through the bottom of your feet.
5. Keep the Bar Against Your Body the Entire Lift – Again, maximizing your leverages.
6. Come up with a Powerful Glute extension Contraction – Do not hyperextend your lower back, lock out your hips by forcibly contracting your glutes.
Build the weight up slowly. There’s no point in going for an Olympic record the first time you deadlift, as it may end in tears..
As said before, done in a controlled environment with the right weight, the deadlift can be one of the most effective whole body exercises around.
Enjoy…….
Beanie Tompkins is a nationally recognised personal trainer and Kinesiologist & is the director of Soufit Personal training in St Kilda Victoria.
Possibly one of the most functional whole body exercises:
The Deadlift is not only great for strengthening the whole posterior chain of the body, but when used correctly, it is fantastic for strengthening the muscles in lower back.
As Charles Poliquin states in his article titled “Putting Meat on The spinal Erectors.“ ‘Just a few decades ago, bodybuilders and strength athletes alike often had impressive lower back development because the Deadlift was a key exercise in their workouts.’
Some trainers are a little fearful of the Deadlift for the very reason that it can put quite a strain on the lower back. But just because it is an Olympic exercise, that doesn’t mean that every one that does it has to try and break an Olympic record.
Executed with good form in a controlled environment with an appropriate weight for the individual, the Deadlift can be used for not only strengthening and increasing muscle, but as a rehab exercise.
I have had a number of clients who have complained of either back pain or even in extreme cases have had disc injuries and I have used the Deadlift (with light weights) to regain strength through the spinal erectors and more importantly allowing the client to regain confidence in their back and it’s strength and ability to function properly.
One of the biggest problems when people experience pain or injuries in an area is that they stop using it. Which is possibly the worst thing you can do, unless your back is broken. The best thing to do when injured or stiff is to keep moving.
Where do I Start?
Types of Deadlifts:
* Sumo Deadlift
* Conventional Deadlift
* Beyond the Range/Deficit Deadlift
* Snatch Grip Deadlifts
* Suitcase Deadlift
* Romanian Deadlift
* Trap bar Deadlift
Deadlift Benefits:
* to build strength and enhance power potential
* to add muscle mass to the entire body
* develop core strength and rigidity
* injury prevention, in everyday life you have to pick things off the floor
* confidence
* support grip strength
How to Build the Deadlift:
1. Check your posture. Do not lift the weight until you are sure you are in the right position
2. Shins on the bar – You must make sure you are as close to the bar as possible and your shoulders are just forward of the bar. To shorten the distance between the centre of gravity of the bar and the lifter.
3. Engage your abdominals to create intra abdominal pressure to help support your lower spine
4. Push the floor away after you develop a high level of full body tension, the weight should be even through the bottom of your feet.
5. Keep the Bar Against Your Body the Entire Lift – Again, maximizing your leverages.
6. Come up with a Powerful Glute extension Contraction – Do not hyperextend your lower back, lock out your hips by forcibly contracting your glutes.
Build the weight up slowly. There’s no point in going for an Olympic record the first time you deadlift, as it may end in tears..
As said before, done in a controlled environment with the right weight, the deadlift can be one of the most effective whole body exercises around.
Enjoy…….
Beanie Tompkins is a nationally recognised personal trainer and Kinesiologist & is the director of Soufit Personal training in St Kilda Victoria.
