Integral Movement Series: The Deadlift
In this series, we'll be addressing some key movements that serve a very important purpose for becoming strong, functional and pain free. These movements act as functional cornerstones and provide us with the capacity to move efficiently, buffer ware and tear and drastically increase strength. Whether you're looking to eliminate your aches and pains or increase your strength, this series will shed some light on these movements and the many benefits of performing them on a regular basis.
The deadlift serves as one of the most effective movements for hip and low back health. If done correctly, this movement has the ability to save you from an array of hip and low back issues, all while improving your strength and athleticism. Here's why we love the deadlift so much.
HIP HINGE PATTERN
It teaches us how to move more efficiently, bending forward from our hip joint only, and not from flexing our lumbar spine. This is important for many reasons. One being, our hips are designed to handle extreme amounts of load in this fashion, whereas our lumbar spine is not. Our lumbar spine is designed to handle isometric loading only, which means it must remain in a braced neutral position at all times (like a titanium rod), especially while under load.
Many feats of athleticism require explosive hip extension. Consider a mixed martial arts athlete bridging their hips up while on their back to flip their opponent over. Or the vertical jump of a volleyball player. All of these movements require the athlete to fully extend at the hip using both strength and speed, which equals power.
In order to maximize performance and prevent injury, the spine must always be in a neutral, braced position. This means that from the moment you grab the bar, to the moment you set the bar back down, there should be no deviation in your spinal mechanics. Remember the titanium rod example used for the lumbar spine? That should also transpire to the thoracic and cervical spine. Proper deadlifting teaches us how to fill the diaphragm with air, brace the abdomen, retract the shoulder blades and tuck the chin. This is the most mechanically safe position for the spine while under load.
When we're pulling from the floor, we need a method to maintain stability within the hips. This is why we create torque from the hips while we pull. This is that "knee out" position that we favor, all while screwing our feet outward into the ground. This creates stability within the hip capsule, which also leads to stability within the lumbar spine. It also torques our ACL into a stable position and opens up our foot and ankle into a stable position. This is important because this torsion can also be applied to our squatting, pressing or any movement that requires maximal stability within the hip and it's extremities.
If you're not incorporating deadlift and deadlift variations into your programming, take the time to learn the movement safely and effectively. Perform them on a regular basis and always prioritize perfect execution. You'll thank yourself, we promise.
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