Introduction to Deadlifts, Part 2 Print E-mail



Typically what happens is that as you attempt to drive the weight off the floor using mainly your legs, the fact that your hips are displaced so far behind the bar makes it difficult to extend them optimally given the load. The quads, on the other hand, since they're easier for most people to recruit and are in a better position to develop force, end up extending the knee, which causes the hips to rise while still somewhat displaced behind the rest of the body. This "hip kick," as it's known, further increases shearing force on the lower back region. Instead, what you want is a simultaneous extension of the hips, knees, and spine as you lift the weight off the floor.

With the squat, inadequate flexibility created challenges for proper form. The same is true for the deadlift. Tight hamstrings, for instance, will cause the lower back to round (because it disallows the necessary lordoctic arch and forward tilt of the pelvis, for you anatomy buffs). Likewise, tight calf and hip musculature can exacerbate what is already a pretty pronounced forward lean, subjecting you to the risk of kicking up your hips. Obviously then, at the risk of starting to sound like a broken record, if you want to add deadlifts to your routine, or you want to improve your existing technique, flexibility work must be given an important priority.

In addition to performing flexibility work, the other thing that can dramatically improve your ability to execute the deadlift is to change the position of the weight in relation to your center of gravity. Enter the trap bar, a.k.a. parallel grip deadlift. This exercise can be done either with a specialized bar or dumbbells if you have enough flexibility. Those who are unable to execute the barbell squat due to either limited flexibility or previous injury often find that they can handle significant loads with the parallel grip deadlift. This is due to the fact that in addition to being able to remain more upright, their longer arms help shorten the range of motion.

Of course, it should be noted that as one works to improve flexibility, the range of parallel grip deadlifts can always be increased by performing the lift while standing on 25-pound weight plates, or a 4-inch wooden platform, or by using weights no larger than Olympic 25-pound plates to load the bar. Either way, you'll have to descend a bit farther to both initiate the lift-off phase and lower the weight back down to the floor. Using dumbbells is also another viable option, provided, of course, you have enough weight to challenge yourself throughout the lift. Regardless of which option you choose, the parallel grip deadlift is probably your best option for safe and effective lower-body loading.

One last type of deadlift that warrants mention here is the sumo deadlift. Despite the fact that the bar is positioned in front of the body, the combination of a wide stance and significant amount of foot turnout allows you to remain much more upright. This results in greater lower-body activation and reduces the contribution of the lower back as compared with the conventional bent-leg deadlift. It should be noted, however, that in both variations, care must be taken to keep the bar as close to the body as possible. The more vertical the path of the bar, the less strain imposed on the lower back. Bear in mind, though, that for some of you, this may result in significant scraping of the shins and knees. Unfortunately, this is just something you'll have to get used to. Don't be one of those weenies who lets the bar travel out in front of your body to avoid contact with your legs. Personally, we'd choose roughed-up shins over disk surgery any day of the week. Besides, if it bothers you that much, just wear heavy sweats or thick tube/knee socks on deadlifting days.


 
Discuss this item on the forums. (0 posts)