Ok, so now that you’ve stepped up to the bar and have set yourself in a good position by following the “3 B’s” (if you don’t know what I’m talking about, see Part 1 of this series), it’s time to safely pick some weight off the floor.
There are a number of different nuances you can get into when teaching someone how to deadlift, but for this sake of this post we are going to break the lift into two main parts: First Pull and Second Pull.
1. First Pull: This is where you lift the bar from the ground to your knees. During this part of the lift you should be keeping your spine in a neutral position by having your hips and shoulders rise at the same time until the bar reaches your knees. If you let your hips rise faster than your shoulders then you’ll end up rounding your lumbar spine, and if you let your shoulders rise faster than your hips then you’ll end up over-extending your lumbar spine. Both of those approaches increase the shear forces at your vertebra, which our spines are not designed to handle.
2. Second Pull: Once you get the weight past your knees you are entering the second pull of the deadlift. At this point in the movement your main focus needs to be “bringing your hips to the bar”, meaning your shoulders continue to move upwards as your hips move forward towards the barbell.
So the big takeaway here is that, when you initially starting lifting the weight off the floor, you need to keep your hips and shoulders moving in the same direction, at the same rate, until you get to knee height, and at that point you start to shoot your hips forward as your shoulders continue to rise. Sounds simple enough; right? Well, there are techniques you need to also remember in order to not just perform the lift correctly, but to also keep your back out of harm’s ways.
So there you have it. By utilizing appropriate muscle activation, spinal position, breathing mechanics, and biomechanics, you’ll be able to successfully deadlift with less pain and more weight. At Athletes’ Potential we work daily with barbell and strength athletes, so if you’re struggling with pain while you deadlift and live in the Atlanta area, give us a call or fill out the contact request form below!
Thanks for reading,
Dr. Jake, PT, DPT, CSCS
On average 80% of Americans will experience low back pain at some point in their lives and more than a quarter of the population currently deals with low back pain on any given day.
Not only do most people have some form of back pain, but it many cases it is the result of poor movement patterns that have been abused for years causing the root of their problem to be both incredibly complex and multifactorial.
An exercise once thought to be dangerous (something that has been debunked by a multitude of recent studies), there is arguably no other lift that is more functional than the deadlift. The deadlift is a hinge type movement pattern, which is used every single time you bend over to pick something up off the floor, so you better be efficient with this movement. This article is Part I of a two-part series covering the common mistakes I see in the clinic and will teach you how to prevent low back pain while deadlifting.
This exercise can be moderately complex to perform correctly and the number one mistake that I see most in the clinic is a poor set up. There is a lot that goes on to get into this position but by bringing your shoelaces to the bar and remembering the “3 B’s” (Bow, Bend, Blades), most people will be able to get into a solid starting position.
So in review, to be in a good set-up position you need to “bring your shoelaces under the bar," bow until you feel tension in your posterior chain, bend your knees until you can grip the bar, and engage your shoulder blades. Doing this will get you into a good set-up position, which will protect your low back and allow you to lift bigger weight.
Thanks for reading,
Dr. Jacob, PT, DPT
Dr. Danny and staff's views on performance improvement, injury prevention and sometimes other random thoughts.