Photo by Eduardo Cano Photo Co. on Unsplash .
Better safe than sorry.
At Essential Health Physiotherapy, our exercise physiologists all have our “go-to” for exercise regimes. The Deadlift is one of the most important exercises we can do. It requires full use of your body and is highly functional. Deadlift can help you become better at picking things up, bending over when you’re gardening, lifting or carrying almost anything.
Here’s how to Deadlift in 3 steps.
Deadlift Step 1: Setting Up
Approach the bar. You want it to be around mid-foot, just on top of your shoelaces. Your feet should generally be pointed straight forward, around hip width apart.
Deadlift Step 2: Preparing to Lift
Without moving the bar or your hips, go ahead and bend down to grab the bar. Now move your hips down. Your shins will come forward as you do this – keep going until your shins touch the bar – then stop. Press your chest out and keep them flexed – this should keep your spine in a neutral position, where it’s nice and strong.
Deadlift Step 3: The Lift
Keep everything tight and lift. Do so by driving through your heels and midfoot; try to move the body at the same speed – this means the hips are not coming up too fast. Keep the bar nice and close, in contact with your body.
Once the bar is past your knees, squeeze your glutes really hard to get some hip drive going. Once you’re standing straight, the lift is complete!
Finish your Deadlift Safely
To get the bar back down, simply relax in a controlled manner and let the bar fall back down. Don’t try to hold it up or lower it too gently, as this is actually where many back injuries occur.
This is one of the many ways to learn deadlifts, and there are still more movement variants to try out. The team at Essential Health Physio (Shailer Park & Birkdale) are here for further guidance and help perfecting your deadlift.
Improve your Deadlift | Call us today at 07 3132 0898.
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