Why you must learn to deadlift for your health

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Is it the name that puts people off deadlifting?

I’m sure once or twice a day you will pick an object off the floor – let me give you the tip: you are ‘deadlifting’ i.e.: lifting a ‘dead’ weight.

Training deadlifts makes real life situations easier.

If you have the required ROM to perform them and they are trained/coached correctly, deadlifts will:

  • Give you a whole body workout – including the shoulders, biceps, triceps, back, traps, glutes, abdominals, hamstrings etc..
  • Improved your posterior chain strength and hence posture improves and daily tasks become easier.
  • Decrease lower back pain by improving core activation, backside and back muscle condition.
  • Increase HGH and testosterone production thereby improving muscle mass, bone density and resting metabolic rate.
  • and like all resistance training that is undertaken properly, reduce body fat.

Deadlifts can be performed using dumbbells, barbells, or kettlebells with one hand or two hands & with one leg or two legs..and variations are only limited by your imagination.

A step by step guide of how to is outlined well by Jim Smith:

  • Step 1:  Approach the bar and set your feet
  • Step 2:  Stand up tall
  • Step 3:  Hip hinge driving your hips backward while keeping your torso straight
  • Step 4:  As your hips go back, reach for the bar
  • Step 5:  Grab your bar with a double overhand grip and squeeze as hard as you can
  • Step 6:  Take a deep breath and brace your core outward in all directions
  • Step 7:  Pull up on the bar to ‘take the slack out’, engage your lats, and pull your hips down to lock into position
  • Step 8:  Drive your knees outward into your forearms creating torque at the hips
  • Step 9:  With your torso locked into position, while maintaining intense full body tension, drive the floor away with a powerful leg press
  • Step 10:  After the bar passes your knees, drive the hips forward with a powerful glute contraction, locking your body into a straight position
  • Step 11:  Reverse the movement by re-engaging a hip hinge and driving the hips back until the bar reaches your knees
  • Step 12:  After the bar passes the knees, squat the bar back to the floor under control
  • Step 13:  Reset and repeat

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