Hi Blog Family,
Thanks for your patience with me. I had planned to have an amazing series this year for you folks but I had to spend the time I had allotted to write those blogs raising money for the business computer. Don’t worry though. You know I can’t not blog about food, fitness & flexibility. It may just be a little more sporadic and less formal than what I had originally planned. This week I posted these 10 tips on my Instagram and wanted to share them with you all here.
10 Tips on the DL (Deadlift 😝😝) 1⃣ Push your ass out like you’re hands are full and you’re opening a door with your butt
2️⃣ Keep your neck in line with your spine (don’t keep looking up)
3️⃣ Breathe in on the way down, out on the way up.
4️⃣ Alternate between bilateral (two-leg), & unilateral lateral (one leg) every week or month no matter how weak you think you look on unilateral. You will get stronger in the single leg over the years. Your back & knees will thank you and you’ll be deadlifting till you’re 80… 5️⃣ Eat at least 15 grams of protein (eggs, peanut butter, etc) and 15 grams of COMPLEX CARBS (whole grain bread, beans, etc) 30-60 minutes before doing deadlifts
6️⃣ Eat at least 25 grams of protein and 50+ grams of carbs (can be simple carbs i.e. shake & banana) within 30 minutes afterwards
7️⃣Feet shoulders width apart
8️⃣Alternate your grip (one underhand, one overhand, switch, both overhand)
9⃣ Keep your feet flat on the floor 🔟 Keep your shoulders back and down through the entire movement. This is not a shrug or a row 💁♀️ ▶Ask questions 💚💪
Cheers. Chat with you next time!
Recently I’ve tried to max out on deadlifts to add some size to my legs and entire body. Last week I hit 185 for 5 reps only to find myself with some serious back and shoulder pain. So what do you do when you experience pain after lifting? Just push through it right? WRONG! You gotta get to the root cause and the cause is usually bad technique. Does it feel good to lift 50lbs over your body weight? Of course. Do you think you look cool in front of others? Absolutely. But how cool are you going to look when you can’t lift anymore because you’re injured? Not cool at all. Do yourself a favor and video tape yourself doing exercise. Watch it. Analyze it. Ask others. Correct it. Whatever you do do not push through the pain. This is a sure way to strengthen dysfunction and cause some serious misalignments of joints. Yesterday after warming up with 135, I decided to watch my form before I even slightly attempted to increase the weight. As you can see in my Deadlifts with 135lbs video, my butt comes up wayyyy too early rather than using my legs to push myself up, a lot of the power was coming from my lower back to extend myself upright. Deadlifts should be a glute exercise. Not a lower back exercise. The veterbrae in your lower back (sacrum and coccyx) are delicate little creatures and any disruption under heavy load with bad technique can really cause some serious damage. If you don’t even know what these bones are or how your deadlift affects them, somethings wrong. Do yourself a favor, leave your ego at the door and get back to the basics. FORM! I don’t want to hear anything about pain from someone who a) doesn’t deadlift weekly or b) deadlifts under heavy load with bad form.
Sacrum & coccyx
As you can see in my Deadlifts with 95lbs video, my butt doesn’t come up as early. It stays down and my glute max does more of the work to lift the bar off the ground.
Find your sweet spot, weight wise, that you can do 8-10 reps with good form and perfect that before slopping some weight on the bar and using a lot of your errectors to extend yourself.