January 28, 2019
By Ben Leach
Training advice delivered to you from Personal Trainer, Ben Leach
Modern day living has played havoc with our posture as we typically work at a desk then perform exercise that does not target these support muscles. Running per se is not bad for our posture but if we have not got conditioned muscles then it can lead to back pain and potentially injury.
Its a case of use them or lose them as with all muscles in our body so we have picked what we consider the number 1 exercise to improve the strength of your postural muscles: The Deadlift.
The main muscles involved are: The Back extensors, the Glutes and the Hamstrings. But virtually all of your deep postural muscles will be activated and play a synergistic role during a deadlift. Here are the main pointers for good technique.
- Always start with a light weight to warm up the muscles.
- Use an Olympic bar if possible.
- Stand with feet shoulder width apart and keep the bar just over the feet.
- Bring your hands outside of your knees bend at the knees and hip and keep the head up and the spine in neutral position throughout.
- Do not allow the spine to flex during the deadlift- this places excess strain on your intervertebral discs.
- Keep the movement slow, controlled and deliberate.
- When you have lifted the weight pull your shoulders back and chest out and emphasise your ‘tallest’ posture. This helps to educate the postural muscles and also provides good mental cues to extend your back and spine whenever possible.
- Aim for 15-20 reps initially and slowly increase the weight.
- If in doubt please seek assistance from a qualified personal trainer.
As a part of a varied resistance program deadlifting is a fundamental exercise. enjoy your training!