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Master the Deadlift: How to Build Strength Without Backing Yourself Into Injury”

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Deadlifts are one of the power moves shaking up gyms everywhere. If you’ve ever stepped foot in a gym, you’ve probably heard the buzz about them. This powerhouse exercise is part of the trinity of strength training, alongside squats and bench presses. While deadlifts can sculpt your entire body, they’re not for the faint of heart. Let’s dive into why this move is a blessing and a potential back-breaker.

khoamartin-shutterstock.com
khoamartin-shutterstock.com

A deadlift involves lifting a heavy barbell off the ground, targeting multiple muscles in your body. Key players include the glutes, the hamstrings (biceps femoris), and the erector spinae, which help straighten your back.

Dr. Jang Seung Jin from Yonsei Gunwoo Hospital explains why deadlifts are underrated for back health: “Deadlifts strengthen the muscles around the waist and can help prevent herniated discs.” Thanks to the number of muscles engaged in the lift, they’re also excellent for boosting metabolism and burning fat.

But there’s a catch: the benefits only come if you lift properly. Using too much weight or having poor posture can quickly turn your deadlift into a risk for injury.

Many people spend most of their time sitting, so their thigh and waist muscles are weak. Lifting a heavy object in this state puts a lot of stress on them, and their posture is distorted, which often causes their waist to bend.

Lifting too much weight out of greed or excitement can strain your lower back, potentially leading to herniated discs. And don’t forget about the dreaded “blackout,” where you might feel lightheaded and your vision darkens.

Deadlifts may seem simple, but perfecting your form is critical to avoid injury.

Deadlift Form: A Step-by-Step Guide

  1. Stand tall with your feet shoulder-width apart.
  2. Pull your hips back and grip the barbell with your palms facing your body. Keep the barbell close to your shins.
  3. Position your shoulders before the barbell, and keep your gaze forward.
  4. As you lift, keep your back straight and your chest proud. Focus on moving your hips up while your upper body stays in position.
  5. Hips are key: They should be the main driver, lifting your body as you push through the movement.

If you’re new to deadlifts, don’t be intimidated! Although it can feel complicated at first, a professional trainer can guide you through the steps. Always start with light weights and build up as your form improves.

Got a herniated disc? It’s time to step away from the barbell—plenty of other ways to strengthen your back without risking further injury.

Dr. Jang leaves us with this crucial reminder: “Pushing through back pain is like playing with fire. Keep pushing, and you might end up with a serious injury.”

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