The Deadlift

            The term deadlift comes from lifting dead weight off of the ground.  Typically, the myth of deadlift has been it’s not good for your lower back because of the stress it can place specifically in that area and that is partially true.  I have watched very poor form over the years in others and myself and do agree that it can be detrimental to the lower lumbar region, but I have also concluded that if done properly and not always performing strongman type sets, the deadlift can be an essential lift for the entire body.  Recently I decided to add the deadlift back into my routine and after a few months of slowly building my weight up and working on my form, I have found the deadlift and my other lifts such as squats, leg press, hamstrings, and rows to have also benefited from the increased strength.  There is something about the deadlift, and this could be more of a mental approach, that makes the entire body feel stronger.  Also, I believe there are a few lifts, especially powerlifts, such as deadlift, bench press, clean, and squats that stimulate the pituitary gland to produce more hormones to handle the heavier resistance.  If the only thing stopping someone from doing this lift is possibility of back issues then there are some alternatives.  The Hex bar or trap bar is a great way to still lift heavier weight but your hands are placed at your side rather in front of you.  Also, dumbbells can be used which also free up for hand position. The key to form is bending low in the knees with your hips down and back as straight as you can get it.  When standing up with the weight, do not release the hips too early that will put more strain on the back, use your legs to get the initial pull up. 

Exercises
Standard Deadlift- Over under grip outside of the knees.
Sumo Deadlift-Over under or regular grip but your grip will be inside of the knees.
Romanian Deadlift-Instead of the bar in front of your shins, you start with the bar behind your calves, putting more emphasis on the quads.
Dumbbell Deadlift-starting with dumbbells next to your feet reach down and stand straight up with them. 
TrapBar /HexBar Deadlift-There are hexagon (6 sided) bars that allow you to stand in the middle and grab with a parallel grip similar to dumbbells but load plates on the end.

…For more information and tips, check my website, www.chadamartin.com.