Deadlifts are probably the non-negotiable strength training exercise. why? Functional movements also help strengthen your entire posterior chain (the back of your body) and keep your glutes and core engaged.
However, deadlifting is an easy movement pattern to do incorrectly, which can lead to back pain. In fact, certified trainer Nellie Barnett says this is a complaint she hears all the time from her clients. W.H.. But don’t worry. Barnett has three simple form modifications that can help eliminate back pain during and after deadlifts and help you lift heavier. Is it in?
Meet the experts: Nellie Barnett, CPT, is an online fitness and wellness coach, glute expert, and founder of Nellbells Fitness.
look at this secret of sweat Video of Barnett’s simple deadlift form modification:
What exactly is a deadlift?
The deadlift is “a compound exercise that not only works your core, but almost every muscle on the back of your body,” Barnett says. It features a hip hinge action and has the following advantages:
- Improved mobility
- Improved core strength
- strength of the whole body
- Improved grip power
- Joint pain/stress relief
- Improving cardiovascular performance
There are many different types of deadlifts, each with slightly different form cues, working different muscle groups harder, and requiring different equipment. For a traditional deadlift (lifting weight from the ground), all you need is a barbell with plates. As another example, the Romanian deadlift begins by standing with your body weight on (dumbbells are often the resistance of choice). Generally, keep your hips high and your knees bent less.
There are a few things to keep in mind when incorporating deadlifts into your workouts. You need to properly strengthen your core, focus on the mind-muscle connection, and perfect your hip hinge movements. (Check out the video above to see exactly how Burnett checks all three of her boxes.)
Additionally, don’t forget to do a proper warm-up to activate your glutes and hamstrings with exercises like band squats, good mornings, and band side steps. A good warm-up and cool-down is key to minimizing back aches and pains. Have fun deadlifting!
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Jacqueline Andriakos is Executive Director of Health and Fitness at Women’s Health, where she oversees all health and fitness content at WomensHealthMag.com and across print magazines. She has over five years of writing and editing experience in the wellness field and has contributed to national publications such as: timeself.com, health, real simpleand people. Jacqueline is also certified in Personal Girlfriend Training by the National Academy of Sports Medicine (NASM).