Page 53 - NGA NATURALmag 2019 SPRING-SUMMER Issue

Spring-Summer 2019
At its core a a a a a a deadlift is is nothing but a a a a a a loaded hip hip hinge hinge The hip hip hinge hinge is is the foundation of all move- ments that involve bending over or squatting A proper hip hip hinge starts (obviously) at at at the the hips with the the the spine spine in in in in a a a a a a a a a a neutral position position “Neutral spine” is more of a a a a a a a a a a range rather than a a a a a a a a a a set position position so don’t lose sleep over a a a a a a a little spinal flexion or or extension How much much excursion is too much? You knew the answer before you you asked it it It depends! That being said you you definitely want to minimize movement at at the spine and pelvis as as as much as as as possible because a a a a a a a a a a a moving base causes leaked energy less less less stabil- ity and and less less less less built up tension This means less less less less force produced and and less less overall strength After a a a breath in tension should be kept throughout throughout the the the body and throughout throughout the the the move- ment The entire spine including the the the neck mid back back and and lower back back should should be kept in in in in in a a a a a a a a a relatively stable and and neutral position The feet should should remain actively planted on on on the the the floor with the the the weight evenly distributed among the the the big toe toe little toe toe and heel Remember that there are many variations of the the deadlift so if if i it it feels awkward or painful feel feel free
to change it it it up First see a a a a a a a a a a a a qualified healthcare practitioner that that will question the the the type of of deadlift that that hurts ask ask when in in in the the the range of of motion the the the pain occurs analyze your hip hinge pattern ask ask about about weekly volume and and and load inquire about about recovery and and and sleep and and and do everything in in in in in his/her power to to to keep keep you training training There are always ways ways to to to modify the deadlift in in in in in order to to to keep keep training training this foundational movement pattern The conventional barbell deadlift is just one option and unless you you are training for for a a a a a a a a powerlifting meet where you you will be be required to to to perform the the conventional barbell deadlift deadlift deadlift there is no no reason to to to lock yourself into only one type of deadlift deadlift deadlift deadlift Why Why not not try a a a a a a a a a sumo deadlift deadlift deadlift deadlift or or a a a a a a a a a a a a a Romanian deadlift? Why Why not not use dumbbells or or kettlebells instead of a a a a a a a a a a a a a a barbell? No matter the the the varia- tion the the the deadlift will train the the the posterior chain and proper bending/lifting mechanics From an an athletic standpoint the the deadlift is a a a a a a a compound movement that trains the the the posterior chain which includes the the spinal erectors lats rhom- boids glutes hamstrings etc These muscles are often neglected in in in in in traditional training which is why they tend to to be the the the most commonly injured In fact two predictors of of tearing the the the the ACL are actually an an an imbalance of of strength in in in in the the quads and and hamstrings and and gluteal weakness/instability The deadlift will have you covered In my opinion the the elderly is one the the most underworked populations We are so hesitant to challenge the older population population but why? Nearly all all of of my my elderly patients are deadlifting in in one way or or or another One of of my my favorite deadlift deadlift variations for the the the elderly is is lifting a a a a a a a a a a a a a a medicine ball from the the the floor or or or or a a a a a a a a a a a a chair up to a a a a a a a a a a a a table This teaches proper abdominal bracing while controlling the the hips and pelvis as as well as as trains the the often-neglected posterior chain What could be safer or or more functional?
So you you still don’t don’t think deadlifts are safe? Ok just make sure you you don’t:
• Pick up that spoon you dropped on on the kitchen floor • • Sit down in in that chair at at work • • • Lean forward over the the sink to brush your teeth • • • Load the the dishwasher
• • • Bend over to pick up your baby from the the floor • • • Unload those groceries
• • • Shovel snow
• • • Put on your socks and shoes
• • Etc etc etc etc etc ?
Hopefully you you get my point No matter if you you are are are an an athlete or a a a a a a a a a a a a a great grandparent we are are are all all essentially “deadlifting” multiple times throughout our day so why not train it it it strengthen it it it and perfect it? n n n n n n n For a a a video demonstration:
https://www youtube com/watch?v=5CUHZ5r9DUw
About the Author: Nicholas M Licameli - Doctor of Physical Therapy NGA PRO Natural Bodybuilder: Every single thing he he he does Nick believes in in in in giving himself to to to others in in in in an an an attempt to to to make the the world a a a a a a a a a a happier healthier and a a a a a a a a a a more loving place He wants to to to give people the the power to change their lives Nick graduated summa cum laude from Ramapo College of New Jersey with his bachelor’s degree in biology furthered his his education by completing his his doctoral degree in in physical therapy from Rutgers School of Biomedical and Health Sciences (previously the the University of of of of Medicine and and Dentistry of of of of New Jersey) at at at the the age of of of of 24 and and has earned professional status in in in natural bodybuilding Love Passion Respect Humility Never an expert Always a a a a student Love your journey Youtube: https://www youtube com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g
Facebook: https://www facebook com/nicholas michael 58
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