In the world of sports and exercise, deadlifting is a common workout and training method. Deadlifts, when done correctly, will greatly increase your levels of body strength and control, especially in your core and posterior chain. Because of the physical advantages of deadlifting, it can be a perfect contribution to anyone’s workout schedule!
The important thing you need to know when it comes to deadlifting, however, is that if it is performed incorrectly, you’re placing yourself at a higher risk of sustaining an injury.
Contact our office today if you want to hear more about how physical therapy will help you meet your physical goals!
Understanding your physical limits
Before you plan to incorporate deadlifting into your workout routine, you should be aware of your physical limitations. There are various deadlift adaptations and combinations that can be performed to suit each individual’s degree of physical function.
Deadlifting can be dangerous if done wrong. If you like to incorporate this workout into your workout routine, our physical therapists will teach you proper structure and procedures to ensure proper performance and optimal performance.
How to perform deadlifts correctly
Explained in basic terms, deadlifting is essentially just picking something up off the floor. In this case, you are picking up a barbell, heavyweights, or another workout tool.
These tips for proper form can be applied to any variation of deadlifting that you decide to do; however, for this section, we will use the standard barbell as an example:
- Begin by standing with your legs about hip-width apart and your toes pointing forward. This pose can be achieved by jumping once and remaining in the position where your feet fall. Look down to make sure the bar is going over your foot at the point where your shoelaces are attached to ensure you’re at the proper distance from the barbell.
- With palms facing down, make sure that your hands are slightly outside of your legs when you reach down to grab onto the barbell. Lift your hips slightly so that your shins are perpendicular to the ground and your shoulders are slightly ahead of the barbell. Make sure that your spine is straight, with your back flat, chest up, and abs tight.
- To increase your spine flexibility, enable your lats before lifting the handle. Raise your chest, drop your shoulders, and attempt to “split” the barbell by pressing down and pushing on it with your fingertips.
- Make sure to avoid placing strain on your neck. Tuck in your chin, and keep your gaze a few feet in front of you.
- You are now prepared to lift. Boost your hips and elbows at the same time before the barbell reaches your knees. Then, stand up by straightening your hips and squeezing your buttocks. The barbell should be placed against your thighs and near your shins. Some will attempt to shrug or lean back, but this is unnecessary. It might be helpful to think of it as pressing your knees into the ground rather than pulling the weight up; this may help you maintain good form and properly engage your leg muscles, avoiding the need to shrug.
- Once you are completely standing up, you can either drop the barbell to the floor or slowly lower it. If you decide to slowly lower the barbell to the ground, begin by pushing your hips back until the bar gets to your knees. Once it’s there, bend your knees until it is safely on the ground.
Contact our clinic for more help
If you are new to deadlifting and you would like some assistance in adding it to your workout routine, schedule a consultation with one of our physical therapists today. We can assist you in how to safely and properly perform a deadlift, taking into account any variation you’d like to try! Remember, it’s better to receive help from a physical therapist than attempt to perform an exercise you aren’t 100% confident in your ability to do.
Your physical therapist can also help you create a fitness plan for achieving your physical goals. Confirm your appointment today to see how physical therapy can benefit you!
