Activ Therapy
  • Activ Therapy
    • About Us
    • The Activ Therapy Difference
    • Core Values
    • New patients
    • FAQs >
      • Our Guarantee
    • Enquire about cost and availability
    • Tell us about your problem
    • Conditions >
      • Shoulder Pain
      • Back Pain
      • Neck Pain
      • Headache and migraine
      • Knee Pain
      • Ankle Sprain
      • Get fit
      • Plantar Fasciitis
      • Anterior Hip Pain
      • Sleep Hygiene
      • Motor Vehicle Accidents
    • National Disability Insurance Scheme (NDIS)
    • Careers
  • Services
    • Physiotherapy
    • Chiropractic
    • Massage Therapy
    • Exercise Physiology
    • Hydrotherapy
    • For Employers and Workers
    • Sports Physiotherapy
    • Dry Needling
    • Active Release Techniques
    • Activ 4 Life Exercise Classes
    • Health and Wellness Product Range
    • Physiotherapy and Chiropractic Exercise Library
  • Locations
    • Casula >
      • Casula Team Members
      • Casula Photos
      • Casula Physiotherapy
      • Casula Massage Therapy
    • Chipping Norton >
      • Chipping Norton Team Members
      • Chipping Norton Photos
    • Clemton Park >
      • Clemton Park Team Members
      • Clemton Park Photos
      • Clemton Park Physiotherapy >
        • Earlwood Physiotherapy
        • Roselands Physiotherapy
        • Kingsgrove Physiotherapy
        • Campsie Physiotherapy
      • Clemton Park Chiropractic
      • Clemton Park Massage Therapy
      • Clemton Park Exercise Physiology
      • Clemton Park Boot Camp
      • Clemton Park Pilates >
        • Is Pilates for you?
      • Pilates and boot camp free trial
    • Dural >
      • Dural Team Members
      • Dural Photos
    • Eagle Vale >
      • Eagle Vale Team Members
      • Eagle Vale Photos
    • Hoxton Park Road >
      • Hoxton Park Road Team Members
      • Hoxton Park Road Photos
    • Liverpool >
      • Liverpool Team Members
      • Liverpool Photos
      • Liverpool Physiotherapy.
      • Liverpool Chiropractic.
    • Macquarie Fields >
      • Macquarie Fields Team Members
      • Macquarie Fields Photos
    • Moorebank >
      • Moorebank Team Members
      • Moorebank Photos
    • Narellan >
      • Narellan Team Members
      • Narellan Photos
    • Picton >
      • Picton Team Members
      • Picton Photos
    • Prestons >
      • Prestons Team Members
      • Prestons Photos
    • Sans Souci >
      • Sans Souci Team Members
      • Sans Souci Photos
      • Sans Souci Podiatry
  • Book Online
  • Blog

4 steps for a ground-shaking deadlift

5/11/2017

2 Comments

 
If you've been to a gym before for long enough, you will know what this exercise is. It's basically picking an object (usually a loaded barbell) off the ground. Some people will say it's GREAT for building strength in the back.

Others say it's DANGEROUS. Can it be an excellent strength builder and dangerous at the same time?

The deadlift is primarily a hip movement, which means it requires you to hinge from the hips in order to generate power It also requires the legs to drive through the ground in order to get the bar up and movin.  At the same time, you need to be able to stabilise the trunk so that the power from the hips and legs actually transfer into the bar moving upwards - this is the KEY STEP which a lot of novice lifters get wrong. Instead of effectively bracing the spine to resist movement, they are actually using the back to pull the heavy weight off the ground!

Now you might get away with this for a while... until you injure a muscle/ligament/nerve/disc The best way to move a heavy object off the ground is to use the BIG muscles of the lower body (glutes, quads, hamstrings) while keeping the trunk (deep core) stable

But why do so many people get it wrong?

I believe we are becoming more and more sedentary as technology advances and starts to become an essential in our lives rather than a privilege. Prolonged sitting postures encourage the deep core stabilisers of the trunk to become weak and we lose our ability to move safely and effectively So when we encounter the task to pick something heavy off the ground, your body will choose its most comfortable way to do it.

For a lot of people, this is with a rounded back and straight legs How do we fix this problem and lift safely?

Here are 4 steps that you can implement immediately:

​#1 REST (from poor biomechanics) The only time I will ask my athletic clients to take a complete rest from training is if they are not safe to do so due to medical reasons I will however, always ask them to take a rest from doing certain movements if they are not moving properly and safely. This is because you body REMEMBERS how you move... If your deadlift sucks and you continue to practice, your deadlift will continue to suck. You will be much better off in the long run if you can get your technique spot-on, reducing your injury risk and making you a stronger athlete as you destroy your weaknesses
Picture
#2 Reduce the Weight

Leave your ego at the door If you can't handle the weight safely, it's time to take a couple of plates off the bar. Decreasing the weight will allow you to work on your technique and really OWN the movement.

One of my CrossFit clients came in to see me with persistent back pain from doing heavy deadlifts. Now this guy is STRONG, with a 200kg deadlift and 130kg squat clean.

Anyway, I showed him how to deadlift at the clinic by using his hips properly. I think he did 3 sets of 10 repetitions at only 40kg that day. He hasn't felt soreness in his glutes that badly for a long time! 2 weeks of daily rehab work and he hasn't had any back issues since.

#3 Modify Your Movement

If you're still struggling with the barbell deadlift, don't fret - MODIFY!

There is always an alternative movement or exercise for you to practice with. My personal favourite is the Kettlebell Deadlift which you perform by holding the handle of the bell. This is great for technique practice because you don't need to bend as far down, and you get used to the proper and most direct path (straight up and down) for the weight to travel.

​So ditch the barbell next workout, and perfect your form using a kettlebell or dumbell
Picture
#4 Get Assessed

An experienced set of eyes is invaluable... you need to find out how you're moving and if it is correct or not.

Start off by taking a video of yourself performing the deadlift. If you're experienced enough you may pick up a few technique errors to work on. Otherwise ask your trusted coach/personal trainer/therapist and get their opinion.

If you don't have a coach or a therapist, FIND ONE! You're training at the gym to become a healthier version of yourself... it's absurd to me how anyone who values their health doesn't have a trusted team of health professionals looking after them If you want to learn more about how you can improve your deadlift,

Our Foundations of Back Health guide is perfect for you! It's a 5-Step detailed guide with illustrations to help you improve your movements Fill out your details and download it here: www.activtherapy.com.au/back-healthfoundations.html

Now let's do some lifting! 
Picture

About the Author:
Lawrence Khuu is a qualified Physiotherapist and Movement Specialist. His mission is to help motivated clients
perform at their highest level through a combined hands-on treatment and exercise rehabilitation approach. He currently treats patients at Activ Therapy Casula

2 Comments
Spine & Sports Physiotherapy link
4/30/2019 11:27:52 pm

Good article & excellent way to articulate. Keep it up.

Reply
Tiffany Tasting Food link
11/27/2020 12:13:03 pm

This was llovely to read

Reply



Leave a Reply.

    Welcome the the Activ Therapy Blog.
    Find out about all things physiotherapy and chiropractic, covering health tips, self treatment advice, common conditions and latest updates in health.  Follow us on facebook to keep up to date with the latest.


    Author: Richard Kim

    rRichard has been a physiotherapist since 2003 working in public hospitals, workplace injury and gyms before establishing Activ Therapy.  He currently works with powerlifters, martial arts and crossfit athletes,

    View my profile on LinkedIn

    Categories

    All
    Common Injuries
    General
    Health Tips
    Sports Performance
    Treatment Techniques


    Archives

    October 2020
    September 2020
    July 2020
    November 2019
    October 2019
    July 2019
    December 2018
    December 2017
    October 2017
    September 2017
    August 2017
    June 2017
    May 2017
    April 2017
    February 2017
    January 2017
    December 2016

    Book Online
    Contact Us

    RSS Feed

Picture
Picture
Picture
Picture
Picture

Call 9726 4491 to make a booking at your closest practice.


Find your closest Clinic


DURAL
EAGLE VALE
CASULA
CHIPPING NORTON
LIVERPOOL
NARELLAN

MACQUARIE FIELDS
SANS SOUCI
MOOREBANK
CLEMTON PARK
HOXTON PARK
PRESTONS

Activ Therapy
Australian Physiotherapy Association
Chiropractic Association of Australia
Chiropractic and Osteopathic College of Australasia
Australian Traditional Medicine Society
Sports Medicine Australia
Exercise and Sports Science Australia

Copyright © 2019                     I                      Shop 13, Chipping Norton Market Plaza, Chipping Norton                   I                   (02) 9726 4491                   I                   reception@activtherapy.com.au 
  • Activ Therapy
    • About Us
    • The Activ Therapy Difference
    • Core Values
    • New patients
    • FAQs >
      • Our Guarantee
    • Enquire about cost and availability
    • Tell us about your problem
    • Conditions >
      • Shoulder Pain
      • Back Pain
      • Neck Pain
      • Headache and migraine
      • Knee Pain
      • Ankle Sprain
      • Get fit
      • Plantar Fasciitis
      • Anterior Hip Pain
      • Sleep Hygiene
      • Motor Vehicle Accidents
    • National Disability Insurance Scheme (NDIS)
    • Careers
  • Services
    • Physiotherapy
    • Chiropractic
    • Massage Therapy
    • Exercise Physiology
    • Hydrotherapy
    • For Employers and Workers
    • Sports Physiotherapy
    • Dry Needling
    • Active Release Techniques
    • Activ 4 Life Exercise Classes
    • Health and Wellness Product Range
    • Physiotherapy and Chiropractic Exercise Library
  • Locations
    • Casula >
      • Casula Team Members
      • Casula Photos
      • Casula Physiotherapy
      • Casula Massage Therapy
    • Chipping Norton >
      • Chipping Norton Team Members
      • Chipping Norton Photos
    • Clemton Park >
      • Clemton Park Team Members
      • Clemton Park Photos
      • Clemton Park Physiotherapy >
        • Earlwood Physiotherapy
        • Roselands Physiotherapy
        • Kingsgrove Physiotherapy
        • Campsie Physiotherapy
      • Clemton Park Chiropractic
      • Clemton Park Massage Therapy
      • Clemton Park Exercise Physiology
      • Clemton Park Boot Camp
      • Clemton Park Pilates >
        • Is Pilates for you?
      • Pilates and boot camp free trial
    • Dural >
      • Dural Team Members
      • Dural Photos
    • Eagle Vale >
      • Eagle Vale Team Members
      • Eagle Vale Photos
    • Hoxton Park Road >
      • Hoxton Park Road Team Members
      • Hoxton Park Road Photos
    • Liverpool >
      • Liverpool Team Members
      • Liverpool Photos
      • Liverpool Physiotherapy.
      • Liverpool Chiropractic.
    • Macquarie Fields >
      • Macquarie Fields Team Members
      • Macquarie Fields Photos
    • Moorebank >
      • Moorebank Team Members
      • Moorebank Photos
    • Narellan >
      • Narellan Team Members
      • Narellan Photos
    • Picton >
      • Picton Team Members
      • Picton Photos
    • Prestons >
      • Prestons Team Members
      • Prestons Photos
    • Sans Souci >
      • Sans Souci Team Members
      • Sans Souci Photos
      • Sans Souci Podiatry
  • Book Online
  • Blog