There is nothing quite like the feeling of picking up a heavy weight in your hands. As with any movement or exercise in the gym, when repeatedly done incorrectly the deadlift can lead to some issues.
Although the deadlift appears simple, there are a few things you need to pay attention to. The first is foot position. It’s not uncommon for me to see people in the gym deadlifting with their feet in too wide a stance. I’m referring to the conventional deadlift here, not the sumo deadlift where the feet are supposed to be placed in a wide stance.
How and Why
Having your feet too far apart will mean that your knees will cave inward to make room for your arms to grab the bar. This is not good as it will stress the ligaments of the knees, increasing your chance of injury or at the very least, decreasing your power output during the lift.
Exact foot position will vary slightly from person to person but for general consideration, if your stance is too narrow you may struggle to engage the glutes at the top of the lift. If the stance is too wide, as mentioned it will push the knees inward.
A good place to start is with feet hip width apart (please note that this is narrower than shoulder width apart!). With the feet in this position they will be directly beneath the hips, allowing you to grab the bar with your hands shoulder width apart.
There are dozens of other things to look out for when deadlifting. But getting your feet in the right place is a good place to start.
Today we’re going to give you some exercises you can do in your gym routine for good posture.
Commands like “stand up straight!” and “don’t slouch” were commonplace for our grandparents. When training to be a seamstress my great grandmother would have to sit as straight as a ruler or else be whipped by it. Such a method may not be approved today, which is probably a good thing however the importance of posture is as important now as ever.
Hyperkyphosis, the technical word for what we might call forward head posture, rounded shoulders or “hunchback”, has actually been shown to be linked with shortened life expectancy in elderly (Kado et al, 2004). If you are not currently elderly and you are reading this then chances are that one day you will be, and guess what, the habits you build around posture now will get harder to break as you get older. This is a good thing thought because if you instil good habits then those too will be harder to break as you age!
Being aware of your posture at work, home, when driving, sitting at the table for dinner and on the couch is important. But so is building the strength and muscles required to hold you in good posture.
Pretty much every activity we do in a day, except doing up your bra for you ladies, is done with our arms in front of us. This means our brains are very connected to the muscles on the front of our upper body, the pecs, biceps and muscles at the front of the shoulder. The muscles on our upper back like the posterior deltoids, rhomboids, lats and traps are often over stretched and under developed, almost forgotten by the brain. The issue is that these back muscles are vital to hold you in good posture.
So what must we do about it?
Don’t make the mistake of working the mirror muscles (biceps and pecs) more than the upper back. Aim to do twice the amount of reps for your upper back compared to the front of your body in a given training week. This means putting more pulling movements versus pushing movements in your routine such as:
Pull ups/chin ups
Cable/lat pull downs
Band pull aparts
You can do these exercises during warm ups for the main lift of the day. You can also do them as extra work after your main lift. If I am going to superset a pulling exercise with a main lift like a bench press or overhead press I will do an easier/lighter variation like lat pull downs or face pulls so as not to use up too much effort that would cause too much fatigue. More intensive pulling exercises like pull ups, barbell and dumbbell rows can be done on their own. However you choose to put them into your routine make sure you are doing them correctly! The focus should be on initiating the movement with your back by pull the shoulder blades together and don’t let your arms and biceps do most of the work.
Here’s to building a strong healthy posture.
Kado, D. M., Huang, M. H., Karlamangla, A. S., Barrett‐Connor, E., & Greendale, G. A. (2004). Hyperkyphotic posture predicts mortality in older community‐dwelling men and women: a prospective study. Journal of the American Geriatrics Society, 52(10), 1662-1667.