Deadlift Talk
What is a deadlift?
Let's start by saying that a deadlift is a compound movement, but what does this mean? I have heard or read this term many TIMES in many books. A compound movement is just a type of exercise that when performed, targets several muscle groups instead of just one group.
In this case, deadlifts are "compound exercises" because when we perform them several muscle groups work together to help this movement be completed, and to talk very briefly about the muscles involved in this lift, we can mention the hamstrings, the trapezius, the Gluteus, the latissimus dorsi, the erector spinae, the quadriceps, the soleus, and also the forearm flexors, etc.
A deadlift is a movement, not just an exercise because it is part of our elemental mobility as humans, such as picking up something from the floor like the grocery bags.
Deadlifts have been banned from People's Routines for many years because they are afraid of the potential strength obtained from it, but also because it has been associated with pain or strain to the lower back, and as a movement for athletes only.
This is very disassociated from reality because pain during or after performing a deadlift can mean many things such as poor form, poor biomechanics related to the lower back, deficient lats activation, etc. recent studies actually associate deadlifts with improvement in some patients who experienced lower back pain, which means is just a matter of proper use (technique, frequency, and intensity).
Deadlift Progression
When we talk about progression, this does not only refers to WEIGHT. Progression can be associated with volume, rest periods, intensity, more repetitions, more sets, and lastly more weights.
As it is true that the more volume, intensity, duration, and/or frequency we add to the training the more results we will see in our training, but we also need to remember the necessary muscle restoration of glycogen and phosphagen storage (the main energy sources for muscle recovery). this includes rest periods between exercise sessions and high-quality food intake. According to Ivy, J L. in the article “Muscle glycogen synthesis before and after exercise.” it is stated that "For optimal training performance, muscle glycogen stores must be replenished on a daily basis, and For the average endurance athlete, a daily carbohydrate consumption of 500 to 600g is required."
When we talk about rest periods, we must also consider the level of muscle damage we have caused during our routine, which can also be measured by the amount and length of soreness afterward. A careful evaluation of these relationships must be drawn because too much exercise or frequent changes in our program can also cause unnecessary soreness. Muscle soreness should not last more than 72 hours if you are trying a new program or testing new weights, and do not be afraid to add some carbs to your meal program to help your muscles replenish energy and recover. Lastly, remember that if you are always exhausted from your program, it can lead to poor performance.
In summary, drop the ego and be effective!
Why Perform Deadlifts?
Let's break the myth, ok?
DEADLIFTING will not cause you back pain unless you are doing it wrong. it is a strong statement but a reality, so let's dive in.
As stated previously, A deadlift is a movement that targets several muscles, so my question to you is. Why would I not include an exercise that can help me work different muscles at the same time? so, if your goal is to get in shape, lose weight, gain muscle mass, get strong, or compete, then adding deadlifts ON a regular basis to your routine can be a good option to achieve that because your general functional strength will increase, and what I mean by this is that you will be strong to lift a certain amount of weight within a period of time.
When adding deadlifts to your program, you should consider the load, the speed, the frequency of training, and the rest periods between sets and training sessions according to your goal, furthermore, if you do not know why should you do deadlifts, think about all the times you pick up something from the floor (heavy or not) now, think about how nice would it be to pick up anything from the floor without thinking about how heavy it is or how old you are getting and feel afraid of doing it.
Deadlifts are the power of strength!
2022. All Rights Reserved. Daris Davis
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