There is a misconception that the 'Deadlift Movement' is only performed by gym goers. The truth is that everyone is completing some form of the deadlift every day. Whether you are picking your kids, grocery packets or bed off the floor, you are mostly using a 'deadlift' style exercise to do so.
The body is designed to pick up objects safely and efficiently. Unfortunately, many of us don't know how to use our 'machines' very well. Improper movements over a long time ultimately lead to injury.
In this post, I will hone in on a typical issue attributing to inefficiencies while lifting objects from the ground.
The hunchback of...
Deadlifting with a rounded back is voodoo, it hurts your performance and puts your spine in a position that is likely to cause low back pain or even a herniated disk [1]!
One of the major issues contributing to a sub-optimal back position is the lack of mobility/flexibility in the hips [2].
The premise is that if your hips can't hinge correctly, the back will compensate by rounding over. The following three flexibility exercises will help restore essential function to your hips. These drills target the joints from all angles.
GHD Hinge hangs:
This drill targets the posterior (back) portion of the hip joint. The goal is to increase flexion (bending motion) in the hips. Learning how to keep a tight and flat back while lowering the body through the hips, is another valuable lesson here.
Set yourself up on the GHD machine so that your hips are well past the front edge of the padded leg support. This position will ensure that your hip joints unrestricted and are free to move. Lower your torso by hinging at your hips only! The back must remain straight and tight. Reach out with your hands and touch the floor. You should feel the tension in the back of the hip and hamstrings
Laying Hip Extensions:
The modern, western world promotes a sedentary lifestyle. The average American spends upwards of 7 hours a day seated [3]. Accumulating too much time in a flexed (closed) position tightens the hips in that shape. This 'stretch' is designed to unglue the front of the hip through extension.
Sit on one knee and heel, while your other leg extends. Shift position so that your bum moves off your heel and on the ground next to your foot. The sole of your shoe must face the ceiling, and all your toenails must be in contact with the ground. Lay down with your entire upper back in contact with the ground. If this position is too advanced, then rest on your elbows at first. Contract and relax the glutes to increase tension.
Warp squat:
Unless you are playing the leading role in 50 shades of gray, you are probably not stretching the groin much. Ironically, spreading the legs is useful in activating the butt (glute) muscles during movements like the deadlift and squat [2].
Imagine that a wall is a floor and set up as you usually would for a squat. Make sure to stay in contact with the ground from the hip to the head. All your toes, as well as heels, must touch the wall. Keep the angle of the knees at 90 degrees or less while maintaining the hips on the ground. Spread your knees apart with assistance from your arms. You will feel the tension in the groin area.
Single Leg Hip Rotation
Tight muscular around the hips pull the joints out of alignment. By standing on one leg, the concentrated load forces everything back into alignment. The butt (glute) muscles activate by rotating the upper body. Using the glutes for power movements minimises strain on the lower back [1].
Stand on one leg and bend over at the hips, while maintaining a flat back (squeezing the abs helps) and bent knee. Take the alternate arm and reach across the body, by rotating the hips. The knee must resist the motion to ensure that the hips do all the work. Now squeeze the butt muscle of the standing leg, to rotate the torso (upper body) in the opposite direction. The knee must, yet again, resist motion in the opposite direction to the torso. Continue rotating until you feel the muscles warming up. Sometimes the hips 'click' or 'pop' into place after a few repetitions, which is a sign that they have aligned.
Posterior Flossing:
Rubber bands are instrumental in sport and rehabilitation as they apply resistance to the exact area you choose in any direction.
In this case, the band assists the hips in flexing, while the back remains straight and stable. This motor pattern carries over very well to the deadlift. The accommodating resistance also makes the engine (glute muscles) rev up, in preparation for picking up heavy objects.
Place the band in the crease of one of your hip joints, then take a step forward to add resistance. Keep the 'banded' leg slightly bent and locked it in place. The knee should hold its angle throughout the drill. Send the hips back into flexion, then drive them forward into extension, while always maintaining a fixed and tight core Complete 15 repetitions on each leg.
If you like this series, please let me know in the comments below. Which movement should I review next? I am accepting recommendations.
Follow me @exercisinghealth
Sources:
[1] The Ultimate Back Performance- Dr. Stuart Mcgill
[2] Becoming a Supple Leopard 2nd edition: Dr. Kelly Starrett
[3] https://academic.oup.com/aje/article/167/7/875/84501
*All pictures were created by @exercisinghealth
Finally, a well-deserved curie/steemstem vote :-) Congrats!
Except for overeating, this is really the worst habit we have acquired in modern times.
Just tried the laying hip extensions. Feels really good, stretches the hip flexors much better than the reclining hero, without affecting the knee ligaments that much.
Thanks for sharing.
You are right! Sitting is a major cause of lower back pain, which cost Americans billions of dollars every year in medical bills!
My hip flexors are always tight from sitting, so I use the laying hip extension everyday, it has proven so helpful to me.
Thank you for your comment
Good information sharing valuable fitness information with readers. Really learnt a lot. Working up before and warming down after sport is so important, knowing how to correctly perform those exercises is probably the most important thing to consider to avoid strain or even worse...injury. Great post :)
We've Upvoted and Resteemed this AWESOME post so hopefully more people will read it :)
Preparing the body for exercise is very important. I have seen elite athletes spend 45min-1hour warming up before training. We don’t all have the lurxury to spend hours at the gym, but, 10-15 min should still be a necessity.
Thank you for spreading the love, glad you enjoyed reading the post .
Agreed, staying active is so important for a healthy life :)
A lot of my patients come to clinic with back pain caused by gym. This is very helpful 👌
80% of all the corporate workforce will experience back pain in their lives. So I believe you!!
Very useful!
Now every time I lift something I'll remind myself: stick the butt out keep the back flat! :)
Don’t forget to use your abdominals to help keep the back flat and tight. Squeez them as if you are trying to show off your six pack at the beach.
Good call!
This is great. I sit all day at work and will definitely use these!
I’m glad you found the post useful!
those are some useful info. As a guy who has spend quite much time on gym i definitely get and know that many exercises can be done wrong and even by now i still think that the i do the squats wrong if nobody keeps an eye on me :P
I am glad you found the post useful.
It is a never-ending process to perfect these movements.
To have the best chance of performing well it is so important to prepare the body through mobility and flexibility drills.
its very useful stuff for others ,many peoples learn from your post
Find out from your content. Thanks for sharing the post.
Thanks for the useful information. This information can keep a person healthy
The laying hip extensions seems really useful, but im sure my ankles will cause me pain in that bended positionsince i had ankle problems for years :/
I will try these. Thanks for the information.
Good post bro thanks
You got a 3.24% upvote from @upme requested by: @exercisinghealth.
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A piece of friendly advice. Remove the Amazon affiliate links now, putting Amazon affiliate links on platforms you don't own is against the TOS and will get your amazon account banned (and all your unpaid earnings removed) sooner or later. Using sneaky affiliate links is also something that will get your account banned so you got two red cards already if you get caught.
Other than that, great post :D
I had no idea. Will remove them immediately. I think you must mentor me, as you have taught me a lot.
Sure hit me on steemit.chat if you want. I make a lot of $$ using Amazon affiliate program so I know a thing or two :p
I sorted the links out. That is very kind. I will take you up on your offer. 😁
@exercisinghealth wonderfull post upvoted