So the deadlift has to be one of the most misunderstood exercises in the exercise world. Many people watch guys and girls on facebook or the internet ripping heavy personal best's off the floor. And of course, the first thing people think is "my god... that cannot be good for your back!" And in this case, they would be right. It paints a bad picture of what amazing benefits you can have when you perform the deadlift safely, with good form at the appropriate load.
So what is so good about the deadlift?
Well for starters, the deadlift is a fantastic way to condition what is called your posterior chain. This mainly consists of you hamstrings (the backs of your legs), your glutes (bum) and your erector spinae (lower back muscles supporting your spine). As the load gets challenging more musculature will get involved including your shoulder depressors, neck muscles and arms. Scientific studies have in fact indicated that the deadlift activates the most muscles fibres when compared to any other exercise.
For fat loss, the deadlift is a fantastic choice of exercise as the metabolic cost of doing it is so high. The effort required to activate and stabilise so many muscles at once is huge, particularly as the weight gets heavy.
So how heavy is heavy?
For some reason I see that form improves with a lot of people as the weight gets a touch heavier. The back straightens and the legs are able to do the majority of the lifting. When the weight is too heavy you don't feel in control, your back feels weak, vulnerable and lifting feels awkward and hard.
You know when you have hit the sweet spot with weight when you feel the effort of lifting but it is smooth and controlled. You are able to create an extension in your lower back, lock the shoulders in and "push the floor away" with your feet as you lift all in a powerful controlled movement.
Three Progressions Of Deadlift
Beginner- Kettlebell Elevated Deadlift
For most beginners, the range of motion, hingeing the hips and locking the shoulders in tight do not come naturally. This is a superb starting point that is safe and allows a beginner to groove technique.
Pat's tips
- Imagine you have two pieces of paper under your armpits, squash your arms down against you to stop anyone taking the paper away.
- Reach down to pick the kettlebell up. (the kettlebell should be slightly behind you towards the back of your trainers
- Stick your bottom out behind you with a slightly arched back. Imagine you have your hands full and you are closing a door behind you to stop the draught
- As you move down, soften the knees slightly to allow a little bit of give on the backs of your legs. You should have a slight stretch here
- Grip the kettlebell whilst keeping the imaginary paper squeezed in under your arm pits
- Stand up with the kettlebell and squeeze your bottom at the top
- Lower the kettlebell back down towards the back of your trainers on the step.
- That's one rep.
Intermediate- Trap Bar Deadlift
The trap bar deadlift is a great intermediate exercise as it allows you to lift more load but in a safer position than a bar. The extended handles allow for a slightly reduced range of motion, don't put excessive internal rotation on the shoulders and due to the position of the bar allow for a more even distribution of load between the legs and lower back.
Even for advanced lifters, the trap bar deadlift can be a safe way of lifting very heavy loads with reduced injury risk.
For those that still struggle to keep a straight back, most likely taller individuals, the trap bar deadlift can be put on a flat elevated platform to help address this limitation.
Advanced- Classic BB deadlift
I'll let Joe do the explaining of this on here.
Again if you are very tall, I would probably recommend a trap bar deadlift, or to elevate the height of the bar. You will know the right height as you will feel when you back is extended and strong compared to rounded and weak.
Elevated BB deadlift
When deadlifting shoot for quality reps over quantity every time. Even if you lift an appreciably heavy weight, play the long game and respect your back. If you could just about scrape another rep with dodgy form, let it go.
I can appreciate why people are fearful of the deadlift as an exercise when they see it. Even for those that have practised it and been injured. With proper coaching and technique work, this can be one of the best exercises to strengthen your back, burn a shed load of calories and build a strong body with.
In another newsletter, I will share with you some of the variations of deadlift and each of their benefits.
Yours in health
Patrick Fallis
Founder of Leaner
www.leaner-uk.com