How to properly deadlift to avoid back injury: Deadlifting is one of the most popular exercises for athletes or anyone in the gym to perform and there is good reason for that. The deadlift is a compound exercise that helps to build overall muscle mass and strength which improves athletic performance. Many people think that when deadlifting you should feel your lower back working the most, but this is not true and can lead to lower back pain and issues down the road. If fact, you should perform a hip hinge when deadlifting. What this means is that the hips move backward to allow the bar to slide in a straight path down to the ground. Near the end of the motion the knees should begin to bend. The back should remain flat throughout. When completed properly the deadlift exercise should be most felt throughout your hamstrings due to the hip hinging. The image on the far right above demonstrates a proper deadlift form with good hip hinging.
Why is this important? It is very important to make sure that you are performing exercise techniques properly to be certain you are improving your performance and not just making yourself more prone to injury. Please contact Dr. Ben Bagge at prokinetixrehab.com for his expertise in exercise biomechanics if you have any questions regarding how you can be improving your performance in competition or technique in the weight room.
Pro+Kinetix Physical Therapy & Performance specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication. Pro+Kinetix offers rehabilitation and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.