Dr. Matt here, let's talk about deadlifts. Deadlifts are essentially a hinge movement pattern, which is absolutely essential to most human activities of daily living.
First, If your doctor told you to stop deadlifting altogether, it might be time to shop for a new healthcare provider. Why? Because newsflash – you're deadlifting every single day whether you like it or not.
Picking up your kid? Deadlift.
Grabbing groceries? Yep, deadlift.
So, wouldn't you rather be good at it?
Why most people are usually never taught some of these basic essential human skills confounds me.
Let's break this down, no fluff, just facts:
The Hip Hinge: Your Spine's Ride-or-Die
Listen up, because this is crucial. Deadlifting teaches you to hinge at the hips, not bend like a soggy noodle. Master this, and you've got a secret weapon against that nagging back pain. Don't believe me? Science has got my back (pun intended). A study in the Journal of Strength and Conditioning Research found that proper hip hinge mechanics significantly reduce the stress on your lower back during lifting tasks (Schellenberg et al., 2013). Translation? Less "ouch," more "hell yeah!"
Real-Life Strength, No Cape Required
Every time you pick up your kid or a heavy bag of dog food, you're deadlifting. Training this movement makes everyday tasks a breeze. It's like preparing for an Olympic event, except the event is called "life." Research in the International Journal of Sports Physical Therapy backs this up, showing how deadlift training improves functional movement patterns in daily activities (Moran et al., 2018).
Full-Body Glow Up
From your traps to your calves, deadlifts work it all. It's the closest thing to a full-body makeover without the reality TV drama. The Strength and Conditioning Journal backs me up here – deadlifts activate more muscle mass than any other resistance exercise (Hales, 2010). It's like getting more bang for your buck, but with sweat instead of dollars.
Injury-Proofing 101
Proper deadlifting beefs up your posterior chain. In human speak? It makes you less likely to tweak something during your weekend warrior adventures. The British Journal of Sports Medicine found that adding deadlifts to training programs reduced low back pain in athletes (Welch et al., 2015).
So, deadlift now, thank me later.
The "What Age?" Exercise
Maintain muscle, bone density, and strength as you age. Deadlifts are basically the fountain of youth, just sweatier. Research in the Journal of Strength and Conditioning Research shows deadlift training improved bone mineral density in older adults (Huovinen et al., 2016). It's like telling Father Time to take a hike.
Now, before you rush off to lift every heavy object in sight, let's talk warm-ups. Skip this part, and you're asking for trouble.
Here's my go-to routine:
Hip & T-spine Mobility Work (3-5 minutes)
Foam roll those adductors like you're kneading dough
Banded distraction hip mobility routine
Banded world's greatest stretch (because you're worth it)
Wake Up That Core and Backside (3-5 minutes)
Bird dogs (no actual birds involved)
Adductor squeeze ab rollouts
GHD reverse hyperextensions
"On Ramp" sets
2-3 lighter sets, focusing on form. Think of it as a dress rehearsal.
Main Event
Now you can let it rip! But remember, ego-lifting is for chumps.
If you'd like to see some of this in action check out my Instagram post:
Here's why every rep matters:
You're training your body to automatically use proper form in daily life
You're strengthening the exact muscles needed to protect your spine
You're improving your ability to handle unexpected lifting challenges
You're building confidence in handling daily physical tasks
You're investing in your future independence and mobility
Bottom line: Deadlifting isn't about channeling your inner Hulk. It's about nailing a fundamental human movement that'll keep your spine happy and your life quality high.
Remember, I believe NOT deadlifting is more dangerous than deadlifting.
So, grab that bar, hinge those hips, and show gravity who's boss. Your future self will high-five you for it.
Movement is Medicine.
Strength is The Cure.
Fitness is Healthcare.
Now go lift some heavy stuff—doctor's orders.
Disclaimer: This advice is general. If you've got pre-existing conditions or injuries, chat with a healthcare pro before going full Deadlift Diva. Stay safe, lift smart!
References:
Schellenberg, F., et al. (2013). Journal of Strength and Conditioning Research, 27(7), 1932-1941.
Moran, S., et al. (2018). International Journal of Sports Physical Therapy, 13(6), 985-997.
Hales, M. (2010). Strength and Conditioning Journal, 32(5), 44-46.
Welch, N., et al. (2015). British Journal of Sports Medicine, 49(14), 935-942.
Huovinen, V., et al. (2016). Journal of Strength and Conditioning Research, 30(7), 1839-1845.
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