The deadlift is one of the most commonly performed exercises, if executed correctly it's also one of the most effective posterior chain exercises. However when executed poorly, it can lead to pretty severe injuries.
Just like any other big compound movements, it's essential that you add it in to your programming at the right time. Whilst you might think having a big deadlift is pretty cool, moving heavy weight with poor execution will do nothing for your physique development.
It takes me a long time before I add deadlifts into my clients programming (if I choose to at all), and there's coaches who are adding them in for beginners on week one 🤔
Here's some key areas for you to consider:
✅ Your hamstrings, quads, glutes and spinal erectors need to be strong before you add this lift in.
✅ You must learn how to hip hinge (flex and extend at the hips) before you add the full deadlift in.
✅ Learning the movement from just below knee height is a perfect starting place. Learn the rack pull before heading down to the floor.
✅ It's called a triple extension movement, so you should be moving from your ankles, knees and hips throughout.
✅ Bring your hips through as the bar travels up.
✅ Everyone isn't built to deadlift (biomechanics matter)
✅ Drive your feet hard through the floor prior to moving the bar off the floor.
✅ Keep your ankles, hips and knees inline. Think about driving your knees out as you lift the bar.
In the second video you can see that the first movement is hips up and then the bar is pulled up using the spine. This is leaving the spine wide open for injury. If your deadlifts looks like this you need to address execution, but also individual muscle strength as per the first point.
✳️ If you know someone who's having issues with their deadlift, please TAG them into this post.