How to Change Up that Deadlift for More Athletic Ability

October 28, 2019

What's the Point?

 

A big debate has been going on for quite some time about whether or not athletes of any sport should really be deadlifting or if it's really relevant anymore. I understand that there's a risk of injury while performing this exercise, especially done the wrong way. It may be more focused in competitions for powerlifters and bodybuilders, however, I believe there is still a place in athletics for the deadlift. 

 

Not too Heavy, Not too Light

 

Now I agree, players don’t need to necessarily focus on building up a heavy 1RM on the deadlift or any exercise for that matter. That’s not what they are training for. Different sports, different focus. There are different variations to where they can train their muscles performed during the exercise which are:

  • Single Leg

  • Dumbbells

  • Kettlebells

  • Bands

  • Hex bar

  • Offset Stance

Which train the:

  • Hamstrings 

  • Glutes 

  • Erector Spinae 

  • Calves

  • Traps

  • Rhomboids 

  • Abs

  • Quads

  • Forearms 

Using these variations will put less stress on the lower back and strengthen the muscles in the right position as compared to the stress from an olympic bar can cause. Just make sure the technique is trained first and build up from there.

 

Technique

 

I’ll say this till I’m blue in the face, TECHNIQUE IS KEY! No matter what anyone else says. To perform this exercise first, they must:Click here for more

  • Stand shoulder width apart right against the weights

  • Hinge from the hips keeping that chest proud and back flat

  • Grab a hold of the weights and squeeze with the elbows tucked tight against the body

  • Breathe in and push the feet through the ground, stand all the way up and squeeze the hip muscles while breathing out through the mouth

     

 

Purpose

 

The muscles in the back of the lower body can help with overall strength and performance. During a sprint, the hamstrings work with the quads to help control knee extension and knee stabilization while the foot is dorsiflexed. Not to mention the push off the hamstrings cause to help push off the ground and have better forward propulsion. The hips will be extended during this movement technique so it’s important to help strengthen and develop the glutes as well. So before we decide to completely cut out this exercise, let's think about why it's still around and what they are really training for. There are variations for all and I’ll say it again, TECHNIQUE IS KEY!

 

 

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