Training the deadlift

Back pain when you bend over? You better train the deadlift.

When speaking to my patients about exercise and what they have been focusing on whether it be in the gym, outdoors or at home there always seems to be a common topic. When it comes to exercise and training, I have heard over and over that “I avoid deadlifting because I have a bad back in the past” or “I don’t do movements like that because I have had back pain in the past”.

There seems to be a common understanding that by doing this movement or forms of this movement the individual will aggravate the pain or re-injure there back. Sure, this could be the case if we are performing the movement countless times incorrectly but when done correctly can immensely strengthen our core, back and entire body.

The issue with this is, the deadlift is one of the first most fundamental movements we need to learn not only from a sporting background but for everyday life. Saying “I can’t train the deadlift” is like saying I’m never bending over again to pick up my child or tie my shoes, which is absurd.

If we can’t perform a deadlift movement then we will eventually fail and injure ourselves in our daily activities. The only way to improve that “bad back” is to fix the movement pattern and strengthen it.

Practicing the deadlift doesn’t have to be in a gym, just imagine the bar is the object at hand you are trying to lift. However, you may need some one-on one coaching initially to help you out.

It can be practiced at home or outdoors if we apply some basic rules: 

Fundamentals of the deadlift:

1. Bar position & path: in line with mid foot and should be as vertical as possible
   1. The shins should “kiss the bar”
2. Foot position:
   1. Conventional – Approximately shoulder width inside of your grip
   2. Sumo
      1. Foot outside of grip
      2. Legs have externally rotated out
3. Shoulder slightly in front of bar
   1. Arm and back should make close to 90-degree angle
4. Squeeze shoulder blades down and in
5. Tuck chin in or “stack the neck”
6. Chest out and up!
7. Neutral spine
   1. Pelvis, low back and mid back should be inline
8. Deep breath before lift and brace
9. Drive feet through the floor

The deadlift is not only essential to train to improve sporting performance but your day to day living as well. 

Areas of the body this movement will strengthen include:

1. Legs – quadriceps, hamstrings
2. Gluteal
3. Back & core
4. Upper body and grip strength. 

Essentially it is a movement you shouldn’t skip out on!