First of all, are you new to exercise?
now on to deadlifts:
Seriously, deadlifts are my absolute favorite thing to teach women how to do. I love seeing the “lightbulb” moment when they learn how to shift their hips back in space and pick up whatever weight (or object) is sitting on the ground in front of them.
how I coach deadlifts
something to note:
The video below demonstrates ONE type of deadlift VARIATION. There are many types and those specific videos/posts are on my list to discuss! For today though, we will work on a "Romanian" or "straight leg" deadlift, the kind that is most easily performed (due to flexibility restrictions).
Once you've done your "hip hinge" experiment from above, it's time to play with flexibility. As you see in the video, my back stays straight and my butt stays out the ENTIRE time the bar is traveling up and down. This means that I let the bar go down only as far as I can while maintaining that good form. This means that when you perform a deadlift, as SOON AS you reach a point that causes your back to curl or your shoulders to round forward, it's time to stop! The point that you just reached is how far down you should go. Let me reiterate: I would much rather you do a "shallower" deadlift and build up flexibility over time rather than compensate your form just to get closer to the ground.
Once you've mastered the hip hinge and keeping your back straight, it's time to add some weight! Start off with dumbbells and slowly progress up. The key with a Romanian deadlift is to test your flexibility with each rep... Each stretch you feel is the stuff that will give you "leg day soreness" the day after!
My name is Laura and I help overly tired 20something women overhaul their lives, energy and confidence without overwhelm.
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