Why do we Deadlift? | Beaufort Health and Fitness
The deadlift is single handedly one of the most important training movements that we do! But why?
The deadlift is a compound lift, meaning that it works multiple muscle groups all at once. Being able to knock MULTIPLE birds with one stone elevates the deadlift to one of the most beneficial movements when it comes to eliciting results. It will definitely give you the best bang for your buck.
Although deadlifting is an overarching term, there are multiple different ways to deadlift! There is a conventional deadlift, Sumo deadlift, Romanian deadlift, single leg deadlift, snatch grip deadlift, and trap bar deadlift! The deadlift can be performed with various different pieces of equipment. Dumbbells, Kettlebells, Barbells and trap bars are the most commonly used.
There are two common methods to set up for the deadlift.
- There is the “Top Down” method, which focuses first on good posture, pulling your shoulder blades back and then engaging your core all while in the standing position. Secondly, hinging forward and pushing your hips back as you grab ahold of the weight. Finally making sure that your hamstrings are active and loaded, knees are bent, and your toes are facing forward.
- The “Bottom Up” method starts with foot placement. Making sure that your feet are shoulder width apart and toes are forward. Then hinging down and grabbing a hold of the weight without lifting it off the ground, loading the hamstrings, engaging your core, and retracting your shoulder blades. Once the shoulder blades are retracted the whole body is loaded with the tension of the weight that is about to be lifted.
One of the most important things to remember whenever performing ANY compound lift is that every muscle group has a job. The core is engaged in order to support the spine. The shoulders are retracted in order to promote good posture, hips are back and knees are bent in order to create tension in the hamstrings to properly pull the weight. Engaging all of these muscle groups allows you to get the best results out of the deadlift!
Run through this simple checklist to make sure EACH muscle group is engaged properly before you pull! Be on the lookout for everyday functional movements outside of the gym that include a similar hinging movement like the deadlift!
-EarthFIT Coach Eli
