Deadlifting 101 - The Article

Hello, everyone! I hope you’re doing well. Today I want to talk about an exercise that I feel is one of the most important you can do. The Deadlift. Why is it so important? Well, how many times have you heard of someone who hurt their back picking a pencil off the floor? The deadlift teaches us proper form for doing something we all need to do: pick things up. Whether it’s a pencil, a bag of groceries or our kids, we need to use proper form when we pick something up. The deadlift also strengthens very important muscles in our upper and lower back, hips, core and arms. Another thing I love about it, is how easy it is to adjust the exercise for people of all fitness levels. To see me demonstrate a few variations, please see my video blog below.

Today I’ll describe the easiest version of this lift, which I call the Dumbell Deadlift. Take an appropriately weighted dumbbell and put it straight up and down on the ground so that one end is on the ground and the other end is up. Stand with the dumbbell right between your ankles and your feet about shoulder width apart. From here take a deep breath into your chest and, holding that upper body position, bring your hips back with your arms reaching for the dumbbell. Keep bringing your hips back until you can grab the dumbbell and stand up. At the top, squeeze your glutes hard to finish the lift. To put the weight back down just reverse the order of what you’ve just done. The keys here are maintaining the arch in your lower back, staying back on your heels and keeping the weight as close to your body as you can.

Many people don’t have the necessary mobility to be able to get down low enough in a good position to do this lift. If this is the case, simply put the weight on a step to raise it up. As you get more flexible and mobile try to lower the starting position so that you can eventually lift it from the ground.

There are different variations of the deadlift that can make it easier or harder. You can go to my video blog below to see me demonstrate a few of them as well as the version I wrote about here. Suffice to say that if you are not including some kind of deadlift in your exercise program you are probably making a mistake.
Please drop me a line if you have any questions about the deadlift or anything else and remember to consult a doctor before beginning any exercise program.

Mitch Rothbardt, CPT
Mitch Rothbardt Fitness
510-754-7113
www.MitchRFitness.com
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