• Thrive Healthcare

Why the Deadlift should be part of your fitness routine



Back problems could arise from various activities of daily living. A common cause of back pain is picking up heavy objects with improper form and strength may well result in back problems as well, which Wise Move, a local moving company in Singapore has recognised.


Enter the DEADLIFT.


Originating from as far back as the 1800s, the Deadlift (aka "The Health Lift") is described as the most safe and sound approach by which any object should be lifted from the ground.


Simply put, the deadlift is the safest and most sound approach to pick an object up from the ground. We use the deadlift a whole lot more than you think, from grocery shopping, to hoisting your child up onto their baby seat.


The deadlift is a foundational movement pattern that we use daily. Most lower back injuries happen while attempting to lift something heavy off the ground, and that is why we need to learn this movement well and introduce it into a fitness routine to build core strength and overall fitness.


The good news is that there is a way to prevent your lower back from giving out while lifting heavy (or even light) objects through training strength in the deadlift. By gradually building load and repetition into the exercise, we have a recipe to get stronger, and build muscle that will support your daily activities.


How do you Deadlift?


THE DEADLIFT

1. Stand over the object with your feet hip-width apart, back straight, and chest up

2. Squat with your knees tracking over your toes, and grab the object

3. Keeping your mid-section tight, push the weight off the ground through your heels

4. Stand tall for the rep to count, keeping the midsection tight at all times

5. Repeat 8 to the 10 times for 3 to 5 rounds!


Need guidance? We can help.

Join our weekly Legends classes, as strength and conditioning class for the older adult. Here, we teach older adults functional fitness and build their strength to avoid injury and delay the onset of ageing through fitness.


Here's a sample of a weekly programme that we do.


Strength:

5x3 Deadlifts


Workout of the Day (WOD):

As many rounds and reps as possible in 9 minutes (AMRAP 9),

3 Deadlifts

5 Ring Rows


Our classes happen every week, on Tuesday at 6PM and Thursdays at 8AM.

Find out more about our Legends programme here. Join us with a trial session today!


Source: CrossFit, Physical Health Study, Harvard Health

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