Deadlifting 101

Most people are aware of the benefits of performing the deadlift. If you are not deadlifting then you should be in some way shape or form.

So what does a good deadlift look like? Search "deadlift" on youtube....once you sift through the 17,900 results, left me know if you still have any idea how to perform the lift correctly. My guess is that you might be a bit confused by all of the varied information out there.

Today I will cover 3 types of deadlifts. I'm not talking about sumo, traditional, reverse canadian, or the wicked haaad Boston deadlift. Instead I will talk about 3 different spine positions.

1. The Neutral Spine Deadlift

If I had it my way everyone would practice with this technique. If you cannot perform the deadlift this way, please see a good coach or PT so they can clear up any movement issues before you attempt the lift.

A side note:

Everyone's spine is different so it may look slightly different in the deadlift. I am not going to get into joint angles etc., but every athlete is unique and has his/her own body type. Athlete #1 could be 5' 2" / 200 lbs and have their neutral spine. Athlete #2 could be 6' 4"/ 165 lbs and have their neutral spine. These athletes will look very different and its up to the strength coach to decide whether or not they are in a safe position. IMHO, as long as their spine has normal curvature in the cervical, thoracic and lumbar spine they are headed in the right direction.

Snapshot of the deadlift with a neutral spine:

Key points to keep in mind when performing this deadlift:

• Presence of lordotic, thoracic and cervical curvatures
• Tight grip
• Posterior chain tight and hamstrings "loaded"
• Lats tight, connecting the arms to the body
• Core braced as if someone is going to punch you
• "Neutral spine" should be present at the lockout

2. The Neutral lumbar/Flexed Thoracic Deadlift

**NOTE: This technique should be utilized only under the guidance of a good coach or professional. This takes a high level of skill and is very demanding on the body.

As the name implies, the athlete pulls with a neutral lumbar spine and a flexed thoracic spine. This deadlift is seen more in powerlifting, strongman competitions, or when athletes are attempting a heavier pull.

At first glance, you may see spinal flexion and judge the technique as being unsafe. What you don't realize is that the lumbar spine is not in a compromised position and the t-spine is flexed. These athletes practice this way and it becomes a technique in itself.

For some, this allows greater leverage which results in a shorter distance the bar has to travel. It's all about poundage lifted in competition; the more you lift, the better you do and the higher you place.

Snapshot of the deadlift with a neutral lumbar/
flexed thoracic spine:

I don't practice this technique nor do I teach it. I am not saying that it's wrong, it's just different. I don't pull 600-800 lbs from the floor so I have no business telling powerlifters how they should lift.

I do, however, train tons of field and court athletes. These athletes strive to be powerful, strong, mobile, fast, agile and most importantly, healthy. I will not compromise my athletes safety just because they want to have a big deadlift. The first rule as a strength coach is "DO NO HARM."

And last but least....

3. The Flexion Deadlift

Lumbar flexion is what we're seeing here. This is not good. There is nothing smart about lifting this way.

If you do choose to lift this way, be prepared for a lower back injury. It may not happen right away, it may take months or years but sooner or later, it will happen and you will not be happy at all. You will most likely herniate a disc or two. Trust me, this sucks. I herniated 2 discs about 5 years ago and the injury still haunts me from time to time.

Snapshot of the deadlift with lumbar flexion:

Don't believe me?

Here is some research from Lower back disorders by Dr. Stuart McGill. If you haven't heard of him, he's a pretty big deal. He happens to know a thing or two about the spine.

The information below is taken from Dr. McGill's book Lower Back Disorders. Basically this is a chart showing how the muscles of the trunk fire in a flexed lumbar spine vs. a neutral spine. This is measured in newtons (a force measurement unit).

What does this information illustrate? In short, it says that the majority of the muscles in the trunk 'shut off' when pulling in lumbar flexion, while the ligaments take the majority of the load. I don't have the letters MD after my name, but I am pretty sure that this is not good. Any exercises that load the ligaments more than core musculature can't be good.

Still not convinced?? McGill also conducted a study measuring the shear load of the lumbar spine when pulling in lumbar flexion vs. a neutral lumbar spine.

Here are the numbers:

• Flexed Lumbar Spine - 1900N of shear load
• Neutral Lumbar Spine - 200N of shear load

Regardless of whether this is measured in newtons, pounds or poods (inside kettlebell joke), the load on the lumbar spine is 9x greater when pulling in flexion!

Pulling in Flexion= herniated discs

Herniated disc= pain in the butt...no really, you can get referred pain in your butt.

Can you pull in flexion?
Yup.

Will you get hurt?
Eventually. It may be this week, next month or 10 years from now, but there is a really good chance you will get injured.

Summary
Deadlifts are great when done correctly. Take time to gain the mobility needed and develop the movement patterns to master the neutral spine deadlift. Don't rush - quality trumps quantity.

Always remember the golden rule of coaching...DO NO HARM!

Earning the deadlift

The deadlift or health lift has been around for a couple hundred years. Most strength professionals comprehend the benefits of this amazing lift but few know how to utilize it. Here are the most common mistakes with the deadlift.

1. Pulling in lumbar flexion- Unless you are competing in Powerlifting, their is no reason to pull in flexion. To be honest, it's really dumb

2. Lack of tension- In order to execute the deadlift, tension must be created. I see way too many people jerking the bar of the ground. The deadlift is a grind and not a ballistic movement.

3. It looks like a squat/deadlift/weird way of picking up weight thing- I see this alot, it's not a squat, it's not deadlift, it's a mix of these but both are done poorly. It looks as if someone is picking up a giant load of crap. Yup, let's call this the CRAPLIFT. Google deadlift on youtube, you may even see the infamous craplift.

4. Disconnecting the shoulders- most people don't understand how to connect the arms via lats. If you see rounded shoulders and a flailing torso, I am pretty sure the shoulders aren't connected. If you find a strength coach and they haven't mentioned the shoulders connecting at all, run the other way. While running the other way,throw in a tabata, its great fitness :)

Ok, back to the article. The deadlift must be earned. Several things must happen before one earns the deadlift. Here are a few recomendations before you starting deadlifting.

1. Get screened- get an FMS from a certified screener. He/she will let you know about any imbalances that may create problems for you and your training regimen. Fix the issues then progress

2. Find a strength coach that teaches and practices deadlifts a lot- Find a coach that can teach a deadlift to anyone. Their are many types of deadlifts, a good coach may teach you a different variation depending on your body type, injury history, training age etc. I also prefer strength coaches that practice what they preach. To me, this goes a long way.

3. Master the hip hinge- A symmetrical hip hinge it vital to a good deadlift. Master the hip hinge before you pull from the floor. This will ensure low back health and well as proper posterior chain development. The Active Straight Leg Raise or ASLR from the FMS is a great screen for the deadlift. If your hips are off, so is your deadlift.

4. Bring the floor to you- If you do not have the mobility to pull the bar of the floor with a neutral spine and good hip hinge then elevate the weight. Place the weight on a bumper plate, small box, or something stable. The will allow you to load the deadlift without compromising your low back. Remember safety first

5. Get your reps in- Practice the deadlift. It sound simple, but practice your technique as much as possible. You can practice every day, just make sure that you vary your loads and not fry your CNS. I love practicing 4x8 and 5x10 with newbie deadlifters. With proper weight and tempo, this will develop work capacity as well a create a healthy neurological pattern for the deadlift. Most athletes aren't ready for a true 5x5 deadlift routine day unless they have earned the pattern with thousands of good reps. Remember, Skill is a Strength :)

The deadlift is awesome, it's actually better than you

Here is some motivation :)

Intermittent fasting and todays workout

I just started intermittent fasting as my eating regimen. Here is my basic plan, I eat my normal food intake but from 12 noon to 8pm. I basically eat for 8 hours and fast for 16 hours. During my morning fast I sip some amino acids and take fish oil to control my blood sugar levels. After 2 days I feel great, my energy is up in the afternoons and feel good thus far. I will keep this updated along with pics to see my progress. For more info go to www.leangains.com

Todays Workout

I started deadlifting again and felt pretty good, I also added in weighted pull -ups :)

Deadlift 5x5- I was pretty happy considering my achy back

135x5
185x5
225x5
275x5
295x5
305x5

Weighted pull-ups 4x2

70lb weighted
75lb weighted
80lb weighted
85lb weighted

Feeling better :)

Feeling better today, still a bit achy but slow and steady wins the race

Z mobility drills w/focus on high payoffs ;)

Deadlift 5x5
135, 185, 195, 205, 225

These felt light with no lower back problems

Weighted Pullups 5x5
all done w/a 24k kettlebell

I am hoping to get some swings in later today

Random thoughts on training

Master the push-up before you bench press.

Master the body weight squat before you even think about throwing a bar on your back.

Do pull-ups correctly and strict. This means elbows locked out at the bottom and throat to the bar at the top.

Before you attempt a barbell hang clean make sure you have mastered a proper hip hinge and proper barbell front squat. If you can't do both you cannot hang clean.

Master the overhead squat and hip hinge before you barbell snatch.

Planks are about full body tension, if your glutes are not tight you are doing it wrong.

Prepare your body with a purpose. Butt kicks, A-skips, knee to chest and and a light jog will not help you squat better.

If you teach as a profession then someone must learn. If someone hasn't learned from you, learn how to teach better.

Swing before you snatch.

Swing before you clean.

Practice every day, you will become a better teacher by practicing.

Take care of your body, you only have one.

The deadlift was once called the healthlift for a reason. When executed correctly its an amazing exercise. When done wrong your dead.

Don't complicate your exercise regimen. If you can squat, deadlift push and pull there is no reason not to be fit.

If you sit at a desk all day in a flexed position there is absolutely no reason to perform "crunches." You are making your poor posture worse.

Stop reading a magazine on the cardio equipment. It's worthless. If you want to waste 45 minutes take a nap.

If you have dealt with a lumbar spine injury in the past and you are on the road to rehabilitation, quit while you are ahead. Leave your practice session feeling good not bad.

Throw away your wrist wraps and improve your grip strength. Don't let grip be your weak link.

Drink more water.

Find a healthy way to compete.