Exercise: Dead lift. Is it suitable for beginners?

For days I've been making references about exercises that some “coaches” dangerously make people do without knowing whether they are really prepared to do so. On this occasion I want to talk about an exercise that focuses primarily on the posterior chain muscles, hamstrings, gluteus, lower back, abs and calves, the dead lift.

As for the question whether it is suitable for beginners, the answer is NO, NO, and NO.

Although at first glance this exercise seems very simple, I must say that there is an INDISPENSABLE technique and muscular conscience to perform it correctly, so we could say that this exercise is suitable for people that have an INTERMEDIATE LEVEL who have gone through an adequate process of learning and proper physical training.

It is essential before doing this exercise that our coaches detect if there is an injury or limitation that prevents us from performing the exercise, and thus work on strengthening the areas involved through PROGRESSIONS to prevent future injuries. Below I detail some examples that you can work the different areas:

Lumbar - We can focus on isometric work (to hold), such as the bridge exercise, hip trust and anterior reach.

Hamstrings - Here you can do exercises such as deep knee bends on the floor, knee bends with TRX and the "good morning" exercise with a wooden stick.

Buttocks - We can concentrate on 3 basic exercises such as low pulley hip extensions, squats and lunges.

Abdominal - you can work on progressions with planks, stability abdominal exercises with rubber bands and hold your legs in a 90 degree angle hanging from a bar.

Now, for all those who wish to do this exercise properly, GoMind professionals and I bring you a few tips that should be taken into account to do it in the best way:

1. Always start by the lighter weight (or no weight if using a barbell) until you’ve mastered the technique.

2. Position the feet at shoulder width (standard position). There is another position called "sumo” used in powerlifting.

3. Keep your head in natural position, neck should never flex nor hyper extend (it is a sin to exercise watching yourself into a mirror).

4. Keep the core area and buttocks active (tightening them).

5. Keep your back straight when tilting forward.

6. Lower the bar or dumbbells to the start of your shin (standard).

7. If you experience any pain DO NOT DO THE EXERCISE and go see your physical therapist.

Bear in mind that there are many variations to this exercise and also you can perform it with dumbbell (as pictured) or a bar, depending on what you want to focus on.

With respect to weight, BE PATIENT. You will gradually increase the level and the development of your body will prove this.

IMPORTANT:

Whenever you lower and raise the bar or dumbbells, to and from the floor, do it bending your knees and don't EVER arch your back, this is where most back injuries occur.

Gladiators, follow these tips and enjoy your exercise!

#english