A core strength and conditioning program is vital in reaching your fitness goals. An often overlooked exercise that is unrivaled in its simplicity and impact is the Deadlift.
The Deadlift is unique in its capacity for increasing head-to-toe strength. For those of you who don’t know what dead lifting is, here we are to educate you. Dead lifting is a form of weight training where a loaded barbell bar is lifted off the ground to the level of the hips and then lowered back down to the ground.
Proper form for the Deadlift
- Your feet should be spaced hip-width apart with your grip just outside your legs.
- Use an overhand grip.
- Your back should be flat—neutral spine—from start to finish.
- Your shoulders should be back and down.
- The bar should remain in contact with your legs for the entire range of motion.
- Your hips and knees should move together to transfer the bar from the ground to an upper-thigh position.
Is the weight to heavy?
If you are wondering if the weight is too heavy – it probably is. For those of you just starting out you want to make sure your form does not breakdown as you lift. If you see yourself and your legs or your arms are not lifting at the same time then the weight is probably too heavy. Start with a weight that you know you can improve on and move up from there.
Safest way to move up in weight
- Hire a qualified coach
- Add 10-15 pounds each week
Regardless of whether your fitness goals are to speed up metabolism, increase strength, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the Deadlift is instrumental in obtaining these goals.
In a nutshell, if you want to get stronger, improve your Deadlift!
By Miguel Guillen- HLF Fitness coach
Wherever you are in your fitness journey, we have fitness programs designed to help you achieve greatness.
Check out Greatist‘s article on perfecting your technique.