Exercise Tips

Basic Dead Lift

The deadlift, whilst it kind of sounds a little scary, it’s a lift that every man and woman should learn to do well.  Why?  Because lifting, whether it’s groceries, children, dogs, washing baskets or the likes, is an integral part of most of our lives and doing it correctly certainly helps to decrease our risk of injury and dysfunction.  We’ve all heard the old adage don’t use your back like a crane.  With this exercise, like any other, it’s worth getting an exercise professional like our PTs or gym floor staff to check out your form and offer any individual pointers as this exercise is likely to expose any imbalances you have in your body such as, limited ankle mobility. (Note: This is different to the more Romanian style deadlift you do in bodypump that takes the weights to your knees)

Exercise Basic Dead Lift stage 1 Stand with your feet hip width apartToes slightly turned outThe spine should remain in a neutral position throughout, not flexing or hyperextending (you don’t want it to be like a rubber spanner). The weight (child/laundry basket) you are going to pick up should be centred between your legs or on each side of your feet (grocery bags).
Exercise Basic Dead Lift stage 2 Squat down, bending at your knees and hips, taking your glutes towards the floor, knees in line with your toes, and grasp hold of the weight.
Exercise Basic Dead Lift stage 3 Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended.  Really think you are using your legs and pushing the floor away, rather than leveraging from your back.
Exercise Basic Dead Lift stage 4 Try to keep the weight as close to your body as possible. That's one rep.
Your rep range will depend on what exactly you are trying to achieve e.g. function vs sporting performance.