Health Blog

Performing Deadlifts the Right Way – with the Help of a Physical Therapist

Deadlifting is a popular workout and training technique in the world of sports and fitness. When it is performed correctly, a deadlift can significantly increase your levels of body strength and power, especially regarding your core and posterior chain. Deadlifting also helps in stimulating your central nervous system, and it can be a great addition to anyone’s fitness routine due to the physical benefits.

If you are interested in learning more about how physical therapy can help you achieve your physical goals, call Orthopedic & Balance Therapy today!

How can I keep my form proper while I deadlift?

Explained in basic terms, deadlifting is essentially just picking something up off the floor. In this case, you are picking up a barbell, heavyweights, or another workout tool.

These tips for proper form can be applied to any variation of deadlifting that you decide to do; however, for this section, we will use the standard barbell as an example:

  1. Begin by standing with your legs approximately a hips’ width apart, with your toes pointed forward. You can obtain this stance by jumping once and staying in the spot where your feet land. To ensure that you are the right distance from the barbell, look down and make sure that the bar is passing over your feet at the spot where your shoelaces are tied.
  2. With palms facing down, make sure that your hands are slightly outside of your legs when you reach down to grab onto the barbell. Lift your hips slightly so that your shins are perpendicular to the ground and your shoulders are slightly ahead of the barbell. Make sure that your spine is straight, with your back flat, chest up, and abs tight.
  3. Activate your lats before you lift the bar, in order to improve your spine stability. You can do this by lifting your chest, lowering your shoulders, and trying to “break” the barbell by pulling down and back on it with your hands.
  4. Make sure to avoid placing strain on your neck. Tuck in your chin, and keep your gaze a few feet in front of you.
  5. At this point, you’re ready to lift. Simultaneously raise your hips and shoulders until the barbell is past your knees. Then, straighten your hips and squeeze your buttocks until you are standing up. The barbell should be against your thighs and close to your shins. Some people will try to shrug or lean back, but this is unnecessary. It may be helpful to think of it in terms of pushing your legs into the ground, rather than pulling the weight up – this will help you keep proper form and better engage your leg muscles, eliminating the feeling of needing to shrug.
  6. Once you are completely standing up, you can either drop the barbell to the floor or slowly lower it. If you decide to slowly lower the barbell to the ground, begin by pushing your hips back until the bar gets to your knees. Once it’s there, bend your knees until it is safely on the ground.

Understanding your limits:

Before you decide to add deadlifting to your exercise regimen, it is important to understand the limits of your physical abilities. There are numerous modifications and variations of deadlifting that can be done, in order to accommodate for each person’s level of physical function.

When performed incorrectly, deadlifting can lead to injury. If you are interested in adding this workout to your exercise plan, our physical therapists can help you learn safe form and techniques to ensure proper execution and optimum results.

Want more help? Contact us today!

If you are new to deadlifting and you would like some assistance in adding it to your workout routine, schedule a consultation with one of our physical therapists today. We can assist you in how to safely and properly perform a deadlift, taking into account any variation you’d like to try. An Orthopedic & Balance Therapy physical therapist can also help you create a fitness plan for achieving your physical goals. Confirm your appointment today to see how physical therapy can benefit you!

Sources:

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Elaine Krause
Elaine Krause
18:18 11 Dec 19
I attended several of the Saturday workshops at OBTS to increase my knowledge as a yoga instructor. Noel’s informative presentations were tailored to meet the needs of those individuals who were present. I took advantage of the free assessment offered to the attendees, and chose to try PT to resolve a minor issue. The therapists did an excellent job correcting the problem quickly. Great team of professionals! Thank you!
Timothy Knopf
Timothy Knopf
20:18 30 Oct 19
Best therapy place around. I would recommend this place to everyone. They have the best group of therapists around.
Mitchell Udowitz
Mitchell Udowitz
20:43 27 Oct 19
I have been to two Physical Therapy places prior to finding Orthopedic & Balance Therapy in Valparaiso. While they were ok they don’t hold a candle to Orthopedic & Balance Therapy. OBT team works as one in harmony and they stay on top of the latest technology for their patients. Their team is so very knowledgeable and very friendly plus they generally care about what they are doing and it shows. They are concerned about the whole person not just the injury they need to be treated for.
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Barbara Serynek
18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
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Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
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15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
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20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
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21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
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Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
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19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
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My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
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15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
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Jose Ico
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My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
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Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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