There are several reasons why the deadlift is often referred to as the “king of all exercises.” According to Lauren Loberg, PT, DPT, a sports physical therapist at TRIA Physical Therapy in Bloomington, Minnesota, the deadlift is one of the most functional exercises that engages a large number of muscle groups efficiently. However, performing a deadlift correctly can be challenging for many individuals, often resulting in nagging back pain or avoidance of the exercise altogether.
The deadlift requires multiple large muscle groups to work together in proper sequence, making it a complex movement. Many people struggle to coordinate their muscles for the main movement of the deadlift, which is the hip hinge. This movement involves sitting the butt back rather than simply leaning over, and it can be unfamiliar for many individuals due to prolonged periods of sitting during the day. Tight hips, hamstrings, and ankles further add to the difficulty of performing a proper hip hinge.
To help improve your deadlift technique, experts recommend incorporating specific exercises into your workout routine. Here are the 5 best exercises to help you master the deadlift:
1. Wall hip hinge:
– Stand about 3 to 6 inches from a wall, facing away.
– Keep your back flat, hinge forward at your hips, and push your butt back to touch the wall.
– Drive through your feet to return to standing tall.
– Do 3 to 4 sets of 15 to 20 reps.
2. Hip thruster:
– Sit on the floor facing away from a sturdy bench.
– Lift your glutes off the floor by pushing through your heels and upper back.
– Squeeze your glutes at the top of the movement.
– Do 3 to 4 sets of 6 to 12 reps.
3. Cable hinged lat pushdown:
– Adjust the cable machine handles above head height.
– Hinge forward at your hips and pull the handles down alongside your thighs.
– Keep your arms straight throughout the movement.
– Do 3 to 4 sets of 10 to 15 reps.
4. Cable step-up:
– Stand facing a bench or exercise step with the cable machine handle anchored at the lowest point.
– Push the bench away with your foot to drive up.
– Do 3 to 4 sets of 6 to 12 reps per leg.
5. Bent-over row:
– Bend over with your back straight and pull the weights towards your body.
– Strengthening your back will help support heavier loads during the deadlift.
– Include this exercise in your routine to improve overall back strength.
Incorporating these exercises into your workout routine can help you build the necessary skills and strength to perform the deadlift properly and avoid potential injuries.
