Traditional deadlifts are a main staple of any professionally developed training plan. With so many benefits it is essential for any healthy individual to implement these into their strength training workouts. Benefits will far outweigh the risks involved, especially when you have the ability to hire a Certified Strength and Conditioning Specialist to teach you the proper cues (as long as youtube videos just don't quite do the trick).
For those of you searching for a few simple cues in this article, let me help you out with some that usually work for my clients.
I really hope that those few tips help!! Deadlifting has been shown to increase neurological stimulation, power in both lower and upper extremities, coordination, strength, size, and the list goes on. Have a poor squat? Deadlift to bring it up. Having trouble adding mass to your back? Deadlift at the beginning of the week, and the first exercise on your back day to ensure you have the most energy to devote to it.
Now get out there and start incorporating these tips into your deadlift, or simply put deadlifts into your strength training program. Do not be scared to injure your back, do a little more research if you need to and start with LIGHT WEIGHT in front of a MIRROR until you could do it blindfolded (if you needed to.... but please don't try that).
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer
For those of you searching for a few simple cues in this article, let me help you out with some that usually work for my clients.
- Foot position: after getting your feet approximately shoulder width apart think about "cutting off your toes" when you stare down at the bar. This way when you bend down to pick it up the bar, knees, and shoulders will be in appropriate kinetic alignment.
- Breathing: take a deep breath before bending over and taking hold of the bar. Do not release this breath until you have stood up about 3.4 of the way with the weight, this will help stabilize your spine and prevent injury.
- Set the bar: before "the pull" retract your shoulder blades, and keep your chest "tall". This will allow for better hip drive and power output throughout the movement.
- Grip: If you use an "over/under" grip then the "underhand" will need to be about 1" wider than your "overhand". This will keep the bar from acting like a helicopter bade and twisting you out of position as you pull.
- Press with the hips first: Your power will start from the hips, the hub of your nervous system. Keep your back flat and initiate the movement from the thighs, glutes, and hamstrings.
I really hope that those few tips help!! Deadlifting has been shown to increase neurological stimulation, power in both lower and upper extremities, coordination, strength, size, and the list goes on. Have a poor squat? Deadlift to bring it up. Having trouble adding mass to your back? Deadlift at the beginning of the week, and the first exercise on your back day to ensure you have the most energy to devote to it.
Now get out there and start incorporating these tips into your deadlift, or simply put deadlifts into your strength training program. Do not be scared to injure your back, do a little more research if you need to and start with LIGHT WEIGHT in front of a MIRROR until you could do it blindfolded (if you needed to.... but please don't try that).
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer