If are a member at KDR, you deadlift, sometimes more than once a week in Fitness Training. Most knowledgeable Fitness Trainers are going to have their clients deadlift. Why? What’s the benefit of doing this exercise and why do we have ALL of our members do them?
What is the deadlift?
The human body is an incredible piece of machinery capable of moving in all sorts of ways, from throwing to sprinting and flipping – the ability for your body to express movement is only limited by your ability to safely control that movement. When we sit down to design a program, we break down all of the different ways your body can move into 7 “Primal Movement Patterns.”
– Push (push ups)
– Pull (pull ups)
– Squat (back squat)
– Lunge/step (post lunge or step ups)
– Lift/hinge (deadlift or good morning)
– Locomote (sprinting)
– Twist (throwing)
By doing this, it allows us to design effective and simple programs in a relatively short period of time that yield fantastic results and are easy for the client to perform.
The deadlift is a hinge or lift movement, meaning, you are picking something up off the floor and bringing it to hip level or you are holding something at hip level or someplace and only moving your hips.
What are the benefits of the Deadlift?
There are very few exercises that work every muscle in your body quite like the DL. From your hands to your feet, a properly performed DL will work everything. See below – that’s a shit load of muscles used!
From a real world standpoint, the benefits of a DL are simple – it allows you to pick something up from the ground with confidence and without fear of injuring yourself. This could be something light, or this could be something heavy.
The DL also teaches you how to BRACE. Bracing is a term we use that essentially means two things:
– Tightening your core (*see below for a brief note on core) to allow good force transfer between ground and hands.
– Teaching you how to breathe under load before you exert yourself. Believe it or not, people injure themselves not because the weight is too heavy, but because they don’t know how to breathe and exert themselves at the same time.
* a note on the core – old school core definition was your midsection, i.e. your stomach muscles. The new 21st-century core definition has the core starting at your pelvis and continuing up to your shoulders encompassing MUCH more muscles.
Who shouldn’t deadlift?
First, everyone should deadlift, but not everyone could deadlift the same way. We will cover the different types of deadlifts in a future blog post. Remember – if you pick something up – you deadlift!
However, before you deadlift, you need to get with a competent coach that knows how to deadlift and can teach you effectively. Like a KDR coach!
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Ben started his career in 2000 working as a student Athletic Trainer while attending Bloomsburg University. He graduated in 2004 with a B.S. in Exercise Science and a concentration in Athletic Training. After college Ben worked as an intern at Rutgers University under Shawn Windle before securing an Assistant Strength and Conditioning Coach at Bucknell University under Jerry Shreck.
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