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The deadlift is for everybody!

Besides the squat, one of my all time favorite movements is the deadlift. Usually when I load the bar for some heavy deadlifts in the gym…I get the perplexed look by men lifting around. Often times some of them dare to approach me and ask “ You are a woman, why in the world would you need to deadlift?”. I used to make the effort to explain them but as time goes by I realized that a person who classifies a movement as being for women or for men is really astrayed and I do not need to make it more complicated, because his mind is in a fog!

The deadlift is one of the best movements that you could do in the weightlifting room. Personally, I think that if you go to the gym and never make the effort to deadlift, you are pretty much wasting your time. I often hear people saying that they avoid deadlifting because it hurts their lower back and leads to unwanted injuries! Truth is that it is not the deadlift that is hurting your lower back, but rather the way YOU do it!

Deadlift technique

That’s why today I will pay attention to the proper technique when doing a deadlift.

1. Your feet should be at shoulder-width

2. Your hands should be a little wider than shoulder-width ( place them on the outside of your legs)

3. Shoulders should be in front of the bar. Chest up, but do not squeeze your lats.

4. Head should be in neutral position( in one line with your spine)

5. Keep your back arched

6. The bar should touch your shins

7. As you lift up keep the bar close to your legs

8. Don’t lift the bar with your hands.(Imagine them as chains which are just holding the bar)

9. When you rise above, push on your heels.

10. Pulling the bar up, keep your glutes and your abs tight

11. Shoulders and hips, should move up at the same rate, till you reach the level of your knees

12. After you pass the level of your knees, you should lock up your hips.  Come to full extension with your chest up and your shoulders back.

13. Then go back to the ground following the pattern backwards.

Here is a video, that does a great job at explaining the deadlift! I found it in the crossffit journal! Visit it for more useful information!

That is the deadlift into phases

When you deadlift do not squat! Deadlifting ain’t squatting! The hight of your hips, depends on the length of your limbs, but you should never squat lower than your knees!

Besides that it is really important to keep the weight on your heels, and I mean push on your heels! Don’t bring your knees together! Push them out!

The stripper deadlift

Some time ago in the crossfit journal, I found a video about deadlifting. There they were using the term “The stripper deadlift”. Since then this “term” is part of my workout dictionary. If you think that this is a type of deadlift , that you should learn, you are DEADLY WRONG! This is one of the worst ways to do the deadlift but unfortunately it is the common way people perform it. The stripper deadlift is pretty much when you straighten your legs first and then lift the bar only with your hands. Thus you are  putting the pressure on your lower back and that is what causes the pain! Don’t do it! And why they call it the stripper deadlift…well if you’ve seen a stripper, you probably know the answer! So in order to make sure you understood me…Don’t ever do it this way! That is what will lead to injury in your back!

Here is one of my favorite websites, where you could find  a lot of information about the deadlift!

And as a conclusion, I want to say that deadlifting is for EVERYBODY that wants to look good, feel good and get the most out of the workout! SO GO DEADLIFTING GIRLS!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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Ines Subashka

https://inspiredfitstrong.com/bg/za-ines/bio/

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!

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