If I were a Deadlift: An ode to the strong
(*edited to add: I “posted” this Wednesday (yesterday), only to find out, today, that it was in my Drafts folder the entire time…)
Deadlifts can be one of the strongest lifts that you can preform. That’s right, you. And it will make you feel strong. The Deadlift is the most basic act in all of the weighted lifts. The Deadlift is literally just picking something up from off the ground, and is the start for almost every lift you can perform.
One lady that rocks Deadlifts, picking up more than double her body weight, is Christine from Munchies, Muscles, and Mischief. Not only does she demonstrate that Ladies Lift Too, but she does it with heavy weight. Seriously, it’s crazy watching her video. And that is how you do a Deadlift…
Deadlifts build back strength. Deadlifts work your back, legs, and forearms, not to mention your hamstrings, quadriceps, and glutes. Deadlifts teach you to keep your lower back straight and strong against a load, such as lifting heavy objects from the floor.
But why does the Deadlifts have such a bad reputation: improper technique. Doing the exercise right is incredibly important…
What’s a Deadlift? Starting in a stabilized bent-over position, lifting a weighted barbell from the ground, with both hands, until your body is fully extended. The lift comes from pushing with your heels and bringing your hips forward, not by pulling with your lower back.
Key things to think about when doing a Deadlift:
- The bar should be at about mid-shin level (usually at this height when plates are added to the barbell).
- Shoulders should be directly over the bar, not leaning forward or backward.
- Bar should be touching or very close to your shins. Keep the bar close to the body through the entire lift. The closer the bar, the less stress on your lower back & the more weight you can Deadlift.
- Keep your torso and abdominals tight. This will help stabilize your body, protecting your lower back.
- Take a deep breath in, filling your diaphragm, right before the lift- this creates a “lift” in the body and chest (which is what you want!).
- Chest up, back and abs tight, shoulder blades down and back.
- Look forward through the entire lift.
- Push with your heels to lift the weight.
Homework: I want you to try out the deadlift. Go to your gym, your living room, or even your place of work. Find something relatively heavy and try it. You can use a barbell, your cat, brother, or a filled water bottle. Anything. Just don’t get hurt because I don’t yet have insurance for personal training… 😉
I’m working on increasing my PR for the Deadlift… fun times await me and that heavy bar… 😉
You will be rewarded with cookies… tomorrow. 😉
November 9th Gratitude: I am grateful for cookies. See above. Warm, delicious, comforting, fun to create, and even more amazing to eat.
November 10th Gratitude: I am grateful for weightlifting being introduced into my life. Weightlifting has brought me a new sense of what is strong, powerful, and me. I am constantly being challenged physically and mentally with weights, in a way I never thought possible. 🙂
November 11th Gratitude: Veterans. Today, honor those who served and gave their lives.
Some people follow their dreams, others hunt them down and beat them mercilessly into submission. –Neil Kendall
That’s my kind of workout… 😉