Now-a-days, many of us spend a lot of time at a desk, causing us to be hunched over for most of the day. Performing deadlifts can help to strengthen the upper back, lower back, glutes, and hamstrings, which are all muscles used to improve posture.
Here is how to do a deadlift:
1. Starting with the loaded bar placed on the floor, stand over the bar, making sure to position yourself such that the bar is in line with the arch of the foot.
2. Hinge at the hips and bend at the knees to reach for the bar, keeping your back as straight as you can.
- Think about engaging your core to help keep your back neutral.
3. Once you firmly grip the bar, pull the bar towards your shins as you shift your weight to your heels.
4. Push your heels into the ground as you extend your hips and straighten your knees to stand upright.
- Maintain tension through the upper back to keep the back from rounding as you stand.
- As you stand, squeeze the hips/glutes.
5. As you prepare to lower the bar, keep in mind the same cues you used on the way up.
- Keep the bar close to your body as you lower the weight down slowly.
- Once the bar reaches knee height, sink the hips down and place the weight back on the ground.
6. Reset and start again.
Have an exercise physiologist check your form before you try to incorporate deadlifts into your routine.
We look forward to seeing you around DHAC!
-Jeremie., Exercise Physiologist at Dedham Health