October for Deadlift
Welcome back, friends! We did a lot of bodyweight exercises in our fitness challenges , and last month we hit the road for a run or a walk . We’re heading to the gym this month to take up weightlifting, but don’t worry, even if you don’t have a gym membership, we have options for you too.
We’re going to be doing deadlifts this month. There is a heavy thing on the floor, you take it and stand up. After you do a little work on the deadlift, you will find that you can lift a lot more weight this way than with any other exercise. Even short people can pull three-digit numbers in the deadlift. An important milestone for beginner to intermediate lifters is the deadlift with a barbell that weighs the same weight as your own body. So we have high hopes here.
But none of this is possible if you are not in good shape and do not know how to safely perform the deadlift. As with lifting anything , you need to keep your spine in a neutral position – not round or arch it – and keep your weight close to your body. Fortunately, the barbell shape is designed to make this easier, and the internet is full of videos showing exactly how your body should move during the deadlift. (We’ve linked some of the best in our deadlift guide .)
What to do this month
If you’ve never done a deadlift : Focus on learning the deadlift, but don’t worry about weight. Take a broomstick at home or a very light barbell or bar at the gym. In each workout, spend a few minutes practicing the movements and add weight only when and if you are ready. Until then, try these bodyweight exercises, which use the same muscles as the deadlift.
If you are ready to give it a try but have no experience : Start with the beginner exercises above and then add weight but lift your lungs. Remember that you can deadlift with dumbbells or kettlebells, or with a barbell with light loads. Consider using a weight that’s light enough that you can do three sets of 8-12 reps in good shape.
If you know what you are doing : Decide on a schedule and plan to focus on the deadlift this month. You can lift heavy weights once a week and devote one or two more sessions to lighter deadlifts or supportive work that strengthens your back and legs.
Try it and stay safe! We’ll be coming back every Friday with additional tips and discussions.