<!-- wp:paragraph -->
<p>The deadlift is one of the first moves I learned during my basic L2 training almost 3 decades ago. The reason given for this was that it is one of the basic moves we should understand how to perform to safely move large weights from the floor. <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><em>Dead</em>-Lift = lifting a ‘dead’ weight<br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Now for some this movement is their nemesis. This is possibly because of the force predominantly going into the lower back during the lift and the commonality of low back ‘issues’ today.<br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>However it is a combination of joint actions and forces that we are likely to experience during our daily lives in some form or another. &nbsp;So it may be worth exploring as a component of our clients training plan. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>What needs to be considered is how well our clients are prepared for performing this movement, combined with the risk factors of ranges and loads. <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Remember in its simplest form it is a fundamental movement that is basically hip extension. <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This might even be chosen instead of squats to load the hip extensors as it might feel better for some to have the load hanging in front instead of being placed on top of the body. <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Yet the ability for our client’s to increase the weight might be more closely linked to their grip strength rather than simply the strength of their hip extensors</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":3} -->
<h3><strong>Style a). Stiff Leg Deadlift</strong><br></h3>
<!-- /wp:heading -->

<!-- wp:image {"id":12347} -->
<figure class="wp-block-image"><img src="https://biomechanicseducation.com/wp-content/uploads/2019/03/Stiff-leg-Deadlift-Biomechanics-Coach-1024x743.png" alt="" class="wp-image-12347"/></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p><strong>What Is It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This version basically requires the lifter to lift a deadweight (usually a barbell) from the floor with straight or ‘stiff’ legs. <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Why Do It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It’s great for a large ROM at the hip &amp; good for hamstring &amp; sciatic nerve mobility <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Why Not Do It?</strong> </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>There is a huge load going into the spinal extensors so any fragility there, this is a risky move with its shear force. <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Also lifters with a tight nervous system probably won’t like this movement due to increased tension under load across the entire posterior system.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":3} -->
<h3><strong>Style b). Single Leg Deadlift </strong><br></h3>
<!-- /wp:heading -->

<!-- wp:image {"id":12346} -->
<figure class="wp-block-image"><img src="https://biomechanicseducation.com/wp-content/uploads/2019/03/Single-Leg-Deadlift-Biomechanics-Coach-1024x718.png" alt="" class="wp-image-12346"/></figure>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p><strong>What Is It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The same as above but with only one foot on the floor. &nbsp;Usually performed with the other leg lifting straight out behind the body as a counter balance. &nbsp;<br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Why Do It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>It’s great for an added stability challenge and can really focus on the ‘anti rotation’ aspect at the frontal plane loading of the hip of the standing leg. <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Why Not Do It?</strong> </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The load is likely to decrease considerably due to only utilising the strength of one set of hip extensors. Also due to the decrease in neuromuscular feedback (less base of support) balance maybe an issue for some clients to control.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><br></p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":3} -->
<h3><strong>Style c). Romanian Deadlift</strong><br></h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p><strong>What Is It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This is still a hip extension movement however Romanian deadlifting is with some degree of knee flexion. Also sometimes performed straight from, &amp; back onto, a rack.<br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Why Do It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This variation helps if your nerve is tight by taking some tension off at the knee due to the flexion. It can also reduce some of the spinal extensor loading depending upon the centre of gravity shift. <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Why Not Do It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>This variation uses less ROM on knee flexors / hamstrings. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><br></p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":3} -->
<h3><strong>Style d). Sumo Deadlift</strong><br></h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p><strong>What Is It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>The bar is lifted from the floor with the feet positioned as wide as comfortable for the lifter. <br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Why Do It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Powerlifters often use this version due to the closer proximity to the floor while lifting heaviest 1 RM possible thus meaning a reduced ROM is required to shift the heaviest weight possible. Also a nice option for strengthening the hip extensors at a different angle.<br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><strong>Why Not Do It?</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Hip joint geometry variations might alter risk factor of this more extreme position under load. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p><br></p>
<!-- /wp:paragraph -->

<!-- wp:heading {"level":3} -->
<h3><strong>Summary</strong><br></h3>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Hip extensor strength is a necessity for force production through the pelvis during walking running, lowering the body, standing up, climbing stairs etc but also for stability around the lower body.</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>We are swiftly losing hip extensor strength through our lifestyles that tend to have us weight bearing (sitting) on this area more than utilizing it. </p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>So considering how you move day to day and you are likely to realise how often you hinge at your hips. A lack of strength/conditioning in this area is not only going to affect our movement quality (ability to propel the body forwards, change direction safely with control amongst other things) but will also result in flatter buttock aesthetics.<br></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p>Therefore surely some variation of a deadlift might be a good idea in any training programme for good healthy biomechanics and lifting, don’t you agree?</p>
<!-- /wp:paragraph -->

<!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph -->

<!-- wp:separator -->
<hr class="wp-block-separator"/>
<!-- /wp:separator -->

<!-- wp:heading -->
<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>
<!-- /wp:heading -->

<!-- wp:paragraph -->
<p>Then <a rel="noreferrer noopener" aria-label=" (opens in a new tab)" href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back" target="_blank">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>
<!-- /wp:paragraph -->

<!-- wp:image {"id":7922,"align":"center","linkDestination":"custom"} -->
<div class="wp-block-image"><figure class="aligncenter"><a href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back" target="_blank" rel="noreferrer noopener"><img src="https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg" alt="" class="wp-image-7922"/></a></figure></div>
<!-- /wp:image -->

<!-- wp:paragraph -->
<p><br></p>
<!-- /wp:paragraph -->