The Dead-lift Exercise is one of the best core and over-all full body exercises, and I consider it safer than a spine-loaded weighted squat.
Now girls do not fear these exercises they are both healthy and needed exercises.
Goals, technique and form are all factors when making the decision to use them or not.
When I think about most people’s goals of fat loss or changing the shape of their body, I think about using one exercise that will contract as many muscles as possible all at the same time. The dead-lift.
Since dead-lifts activate muscles throughout the entire body make sure to refer back my blog on Burst training then you will quickly realize that dead-lifts can and will put you in that state of being a major caloric expenditure machine.
When we take a look at the pros and cons of these two exercises and the results gained from specific lower body movements the dead-lift is my favorite.
The squat with weight loaded on the back can be important for power lifter’s, athletes, bodybuilders.
Squats are great and help with improving mobility and function around the hip and knee joints. Muscles of the hip are often left out when talking about core strength and stability just your abs and back.
However, in my 20 yrs of experience in working with athletes/clients like Dennis Rodman I used my brain to be innovative and rely on what I have been taught.
Although I do not train anymore, getting back to basics can propel you passed other who are stuck on the latest and greatest machines in the gym.
With that said, I've come to realize that the squat is not for everyone unless you have goals of an athlete or powerlifter and bodybuilder.
Whether it is because of injury, limitation issues, or an inability to perform the correct form due to femur (thigh) tibia (shin born) relation, there is no need to squat with weight on your back.
Too much squatting with the load/weight on your back can contribute to injury due to the repetitive motion, improper alignment (poor bio-mechanics) once again I emphasize with weight on your back/shoulders. The squat is very healthy for you to perform for many goals, just not with weight on your back.
With all of that said the dead-lift is greatness for maximal strength, adding to sports performance, and strengthening the lower back as well as fat loss. All of the benefits only come when this exercise is performed properly.
Although the squat is more of a daily "sit-down, stand-up" motion we never carry heavy weight on our shoulders let alone squat with it in everyday life.
However, the dead-lift emulates ADL (active daily living) exercises like picking up your child, a basket of clothes, starting a lawn mower, and touching your toes then back up again.
The dead-lift, adds more movement in the hip and takes out most of the bending at your knees.
So ladies less quadriceps (thigh) contraction and bulk and more butt work for you! To use those thigh muscles to stay fit for over-all muscular balance to keep them in the equation, perform lunges, body squats, jump squats and jump lunges.
Remember, the dead-lift mind-set I am discussing is for everyday ultimate fitness, not just the body builders or sport related exercises that require explosive strength from BOTH of these movements.
Everything from the calves, hamstrings, glutes, erector spinae (low back), trapezius, and deltoids are active with the dead-lift. Name the muscle and it is used when lifting heavy dead-lifts.
The activation of all of those muscles allows us to put on more lean muscle which will increase your metabolism and create the ‘mirror changes" that many of us are looking for. I call it mirror changes because that is what we should be looking for. The scale should be your mirror and your clothes not something you step on that shows number.
As far as lower back pain is concerned, the dead-lift exercise and its variations when performed with correct form can put you in a healthy posture the body wants to be in and should recognize.
Unfortunately many people sit for too many hours and have poor posture because of the deactivation of certain muscles that will not allow them to bend and squat properly not matter how hard they try. Their butt muscles are literally turned off. They will not activate at all for some people who sit most of the day.
Make sure to higher a personal trainer for a time or two to learn proper form and find where you should state.
Many people who are not familiar with the dead-lift are afraid it will hurt their back. That load you use and proper form can actually create a safe environment (posture) for the lower back and strengthen it.
What you may not realize is the dead-lift is THE proper way to lift everything.
Here is an exercise protocol for Burst training and those who are familiar with proper form already for the dead-lift.
Use medium weight, about 65% of your heaviest weight for one repetition. Perform as many as you can for 3 sets. DO NOT LOSE FORM!! STOP ONCE YOU DO. what many people don't realize is that you can often conti ue to move the load (weight) at times but the form is lost. this is when you invite injury.
This routine will make you WILL huff and puff and increase your metabolism for up to 48 hours afterward. Incorporate a few other exercises in your burst training session that day. Dumbbell chest press is another good one with the same rep routine for I just gave.
For lifting heavy to gain strength, try this routine. 5 sets of 5 reps for 5 days.
Lift your heaviest for 5 reps 5 sets for 5 days with proper form for several weeks this way. You WILL become strong no doubt within the first week.
Good luck and be safe
Now girls do not fear these exercises they are both healthy and needed exercises.
Goals, technique and form are all factors when making the decision to use them or not.
When I think about most people’s goals of fat loss or changing the shape of their body, I think about using one exercise that will contract as many muscles as possible all at the same time. The dead-lift.
Since dead-lifts activate muscles throughout the entire body make sure to refer back my blog on Burst training then you will quickly realize that dead-lifts can and will put you in that state of being a major caloric expenditure machine.
When we take a look at the pros and cons of these two exercises and the results gained from specific lower body movements the dead-lift is my favorite.
The squat with weight loaded on the back can be important for power lifter’s, athletes, bodybuilders.
Squats are great and help with improving mobility and function around the hip and knee joints. Muscles of the hip are often left out when talking about core strength and stability just your abs and back.
However, in my 20 yrs of experience in working with athletes/clients like Dennis Rodman I used my brain to be innovative and rely on what I have been taught.
Although I do not train anymore, getting back to basics can propel you passed other who are stuck on the latest and greatest machines in the gym.
With that said, I've come to realize that the squat is not for everyone unless you have goals of an athlete or powerlifter and bodybuilder.
Whether it is because of injury, limitation issues, or an inability to perform the correct form due to femur (thigh) tibia (shin born) relation, there is no need to squat with weight on your back.
Too much squatting with the load/weight on your back can contribute to injury due to the repetitive motion, improper alignment (poor bio-mechanics) once again I emphasize with weight on your back/shoulders. The squat is very healthy for you to perform for many goals, just not with weight on your back.
With all of that said the dead-lift is greatness for maximal strength, adding to sports performance, and strengthening the lower back as well as fat loss. All of the benefits only come when this exercise is performed properly.
Although the squat is more of a daily "sit-down, stand-up" motion we never carry heavy weight on our shoulders let alone squat with it in everyday life.
However, the dead-lift emulates ADL (active daily living) exercises like picking up your child, a basket of clothes, starting a lawn mower, and touching your toes then back up again.
The dead-lift, adds more movement in the hip and takes out most of the bending at your knees.
So ladies less quadriceps (thigh) contraction and bulk and more butt work for you! To use those thigh muscles to stay fit for over-all muscular balance to keep them in the equation, perform lunges, body squats, jump squats and jump lunges.
Remember, the dead-lift mind-set I am discussing is for everyday ultimate fitness, not just the body builders or sport related exercises that require explosive strength from BOTH of these movements.
Everything from the calves, hamstrings, glutes, erector spinae (low back), trapezius, and deltoids are active with the dead-lift. Name the muscle and it is used when lifting heavy dead-lifts.
The activation of all of those muscles allows us to put on more lean muscle which will increase your metabolism and create the ‘mirror changes" that many of us are looking for. I call it mirror changes because that is what we should be looking for. The scale should be your mirror and your clothes not something you step on that shows number.
As far as lower back pain is concerned, the dead-lift exercise and its variations when performed with correct form can put you in a healthy posture the body wants to be in and should recognize.
Unfortunately many people sit for too many hours and have poor posture because of the deactivation of certain muscles that will not allow them to bend and squat properly not matter how hard they try. Their butt muscles are literally turned off. They will not activate at all for some people who sit most of the day.
Make sure to higher a personal trainer for a time or two to learn proper form and find where you should state.
Many people who are not familiar with the dead-lift are afraid it will hurt their back. That load you use and proper form can actually create a safe environment (posture) for the lower back and strengthen it.
What you may not realize is the dead-lift is THE proper way to lift everything.
Here is an exercise protocol for Burst training and those who are familiar with proper form already for the dead-lift.
Use medium weight, about 65% of your heaviest weight for one repetition. Perform as many as you can for 3 sets. DO NOT LOSE FORM!! STOP ONCE YOU DO. what many people don't realize is that you can often conti ue to move the load (weight) at times but the form is lost. this is when you invite injury.
This routine will make you WILL huff and puff and increase your metabolism for up to 48 hours afterward. Incorporate a few other exercises in your burst training session that day. Dumbbell chest press is another good one with the same rep routine for I just gave.
For lifting heavy to gain strength, try this routine. 5 sets of 5 reps for 5 days.
Lift your heaviest for 5 reps 5 sets for 5 days with proper form for several weeks this way. You WILL become strong no doubt within the first week.
Good luck and be safe
