Getting Back Into Lifting – The Deadlift

The barbell deadlift is among the best ways to build endurance and strength in the low back and posterior chain. Unfortunately, you’ve probably heard of several people getting injured during this lift. Almost always, there’s a failure in maintaining proper form. If you’re new to deadlifting, or noticing a lot of pain and pressure in your back after deadlifting, make sure to get a qualified coach to watch your form to make sure you’re maintaining proper mechanics in your spine and hips.

It’s normal to feel unsure about lifting after a bout of back pain, but I can assure you that deadlifting is one of the best exercises to maintaining a resilient back. If you’ve hurt yourself deadlifting before and are a little wary, there are other exercises that can help you with the transition back into deadlifting.

Grooming the hip hinge

Make sure to shift your weight into your hips and drive them backwards. Step away from the wall to make it more difficult. The most important part of this is maintaining a rigid torso. If you’re bending in your low back, you aren’t performing this correctly.

Performing the deadlift with a kettlebell

The kettlebell is useful to start learning, or re-learning, how to deadlift. Without worrying about getting the bar around your knees, you can focus on safe back positioning and moving through the hips. If you’re having trouble with keeping your back in neutral at the bottom of your deadlift, then try a Romanian deadlift variation with the kettlebell. Think of starting the rep in the top position of the KB deadlift. Now start the rep by moving your hips back and maintaining a rigid torso. The bottom of the rep will be when you FEEL as much tension in your hamstrings as you want to tolerate, NOT when the KB touches the floor. Return to the starting/top position once you get to the maximal amount of tension.

Deadlifting from a rack or blocks

If you’re goal is to get back into deadlifting with a barbell, this is a great exercise to perform. If you’re lacking mobility to get into the proper start position while maintaining a safe back position, the blocks or rack will help you with that. Progress by lowering the rack or choosing lower boxes once you can perform the lift with good technique. An additional benefit is that you’ll be able to lift more weight with good form than if you were pulling off the floor. This can have the psychological advantage of making your back feel robust and strong because you’re putting it in a position to be the most successful.

Give these exercises a try and let us know what you think!

  • I’ve seen both Kyle and Ben over the last several years and without a doubt they are some of the most professional people I know. The office is always clean, the staff is always friendly, and their knowledge is top notch. I always enjoy coming in, knowing I’m going to be fixed with traditional chiropractic care and possibly with newer technologies. I would send anyone looking for a chiropractor here, 100%.

    Anthony H. Avatar
    Anthony H.
    6/06/2019
  • Highly recommend Function Performance Sport Chiropractic. The entire staff is amazing. I have only seen Dr. Ben but I can say this is not just your regular Chiropractor who pops you back and neck then off you go. Dr. Ben assesses what issues you may have that you don't even know about and then helps you solve them through movement exercises both in the office and as things to do at home. He has solved issues no one else has been able to diagnose. I am gaining movement with each visit.

    Angela G. Avatar
    Angela G.
    5/09/2019
  • I love Function Performance!!! Everyone there is amazing!!! I truly can't say enough good things! I have been seeing Dr. Ben and Tim for a few years. I have seen Dr. Kyle a few times as well. They have helped with past injuries, helped me through injuries due to a car accident, and help me cope with my all the side effects of repetitive motion from my job. Dr. Ben is the first chiropractor to suggest a maintenance plan to me and I'm so happy with the results that I tell everyone I can about how amazing these people are. They make you feel welcome as soon as you walk in (Melissa is THE BEST!) and they are professional, personable ROCK STARS! Thank you!!!

    Emily S. Avatar
    Emily S.
    6/14/2019
  • Dr. Ben Hokenson has been extremely helpful in working with me to regain the fitness that I need to enjoy the hiking, whitewater kayaking, mountain biking, and canoeing that I love. I've had significant scoliosis for awhile, and over the years my engagement with sports, quarter-acre organic garden, and physically demanding professional work started to take a toll. I appreciate Dr. Ben's holistic and creative approach to treatment, his assertiveness with adjustments when appropriate, and his coaching and suggestions for new stretching and strength-building exercises in between sessions that complements our work together. I am now able to enjoy long hikes with my wife again, am more nimble on my feet, and feeling many fewer aches and pains. Thanks for your help Dr. Ben!

    Richard D. Avatar
    Richard D.
    7/02/2019
  • Customer service definitely deserves more than 5 stars. These people are so dang nice and knowledgable! Be prepared for them to over-exceed your expectations. Highly recommend!!

    Cree N. Avatar
    Cree N.
    8/10/2019

Request An Appointment

Call Us
APPTS
Find Us
Font Resize
Contrast
Call Us Text Us