The Health-Lift/Deadlift can be done several different ways; mixed grip or parallel grip with weight or without. Some style variations are the sumo-deadlift, straight leg, bent knee, kettle bell, resistance bands, and body weight deadlift. All these deadlifts build up the entire body with a strong focus on the back of the body and the core. There are only a few exercises that can say they target, build, and spark a better physical/chemical/hormonal/neurological reaction than the deadlift. People in functioning health can and should deadlift. Now the degree and the technique choice will vary depending on strength and goal set.
A new form has been pioneered by myself and has been tested by my clientele. Because of this particular form, they have had faster gains and have reached higher numbers in reps for more sets. In almost every case the clients’ “max load” being tripled their body weight. I call it the Life Lift.
The technique is very useful for individuals with long legs, as the range of motion for the typical deadlift varies due to the length of legs and arms; as is the case for any lift. Point being, if my arms are longer and my legs are shorter I stand to have a greater deadlift; if we started at the same time at the same weight with the same specs except for your mutated limbs. So next time someone brags about a massive lift at the gym, analyze the length of the extremity that they use for this “impressive” lift. An example would be a person with a 60-inch wingspan, talking trash to the guy on the bench press with the 80-inch wingspan. Obviously, one would have more work cut out for them.
So the form begins legs hip-width in a deep squat instead of a traditional flat-back deadlift position. The bar will still be in close to shins the entire time and over feet; a mixed grip is strongly recommended for heavy weight. Client will exhale on motion still pushing through heels and segment up into the traditional deadlift form where the back is flat as they pull up and through the heels and the back of the body until the bar reaches its proper height at the hips. Keep in mind the difference in the movement was a deeper start to maximize the engagement of the back of the body, and really push through the heels and jumpstart the pull from the calves, anterior tibialis, quads, hamstrings, glutes, core, back, chest, and shoulders to trap at the retract posture at the peak of the motion. At the top of the position, the breath that was consciously yet partially exhaled through the movement should still be halfway trapped in the body to maintain a solid core at the top. You can take in more air if needed but try not to exhale. The decent should be slower and more controlled as you exhale the rest of the breath going down to the floor very slowly. Try this form and see if it’s for you because depending on your body type it might not be; but if it suites you, the gains will be vast and will come fast. Another few workouts that will enhance the development of this particular form would be the trap-bar deadlift and the leg-press sled, for max numbers at about 3-5 reps for 3 sets. About two weeks in and you should feel and see the difference. Good luck and remember we are all developed differently. It’s because of this reason that technique must evolve and change. It’s your body, and it’s your life so take control.
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