Tips for a Safe Deadlift

STRUGGLING TO FIND WAYS TO SAFELY DEADLIFT OR ARE YOU WORRIED ABOUT DEADLIFTING?

This is a topic that we tackled on our first “Limitless Live” – a live Q & A show Limitless is doing on Facebook and Instagram LIVE every Friday afternoon. Don’t follow us yet on Social Media? Stop missing out and connect with us below.

HERE’S A REPLAY OF OUR LIVE DISCUSSION ALL ABOUT TIPS FOR A “SAFE” DEADLIFT

Often demonized within the fitness and rehab communities, deadlifts can seem scary.

However, the reality is that deadlifts are an extremely safe and critical movement pattern in daily and recreational activities. Fear and misconceptions surrounding the deadlift come from a lack of understanding the basics of the movement and inadequate execution of the pattern itself. Properly learning how to train and load the deadlift is essential for anyone who moves.

Three things stand out when talking about the deadlift:

APPROPRIATE LOADING TECHNIQUES

Being smart in how you progress the deadlift, specifically the load/weight progression is essential to building up your capacity and physical tolerance to handling a loaded deadlift. It’s never a smart idea to jump right into a new movement so we always recommended establishing foundational strength before your ego gets in the way!

DEADLIFTING IS NOT SQUATTING

SO many times we see people “deadlifting” when in fact they are squatting. Deadlifts should never consist of bending your knees through large ranges of motion or your butt reaching towards the floor. The deadlift is meant to develop the posterior leg musculature (glutes and hamstrings), so if you are always feeling deadlifts in your back and knees, make sure to get checked out by a movement expert like one of the Doctors here at Limitless.

Struggling to get those hips BACK (that’s what you want!) instead of DOWN (that’s NOT what we want!)?

Here’s one of our favorite accessory moves to get those hips moving the right way…

YOU DON’T NEED A BAR TO DEADLIFT!

One of our absolute biggest pet peeves is when clients and friends think that in order to deadlift, you need to lift some rusty, heavy barbell with grunge music playing in the background.

The deadlift shouldn’t be viewed as an intimidating task and its’ infamous roots deter people from trying the movement.

The deadlift is an extremely scalable movement and should be trained with a variety of different tools you feel comfortable using, which can include kettlebells, dumbbells, blocks, or bands. The deadlift, simply put, is only a movement pattern and shouldn’t be viewed exclusively as a barbell exercise.

The deadlift is an extremely beneficial movement to include in anyone’s fitness program. Following some of our recommended movements below to build a better deadlift can help solidify the movement while building strength and confidence. As movement specialists, we devote our time and energy to teaching and perfecting movements like the deadlift, so feel free to reach out and contact us for your deadlifting and movement needs.

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Seth King
We help people feel confident and strong so they can return to the activities they love without pain or fear.
Author

Dr. Seth King

PT, DPT, Owner/Founder of Limitless

We help people feel confident and strong so they can return to the activities they love without pain or fear.

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