How to fix your Deadlift, the Chiropractic way!

The Deadlift, it’s the mother of all exercises and fundamental in building muscle and providing a strong back which helps in all aspects of life. However, when done incorrectly it can cause some serious harm.

The deadlift specifically targets your posterior chain. Therefore, it builds up those postural muscles helping you move and exercise to your optimum function.

However, a common mistake a lot of people have the tendency to make is to hyper-extend through their lumbar spine (lower back) at the start and at the top of the lift. When I witness this, it is my cue to approach the lifter, as I feel it’s my duty as a chiropractor. This usually doesn’t go down to well as they feel I’m ‘that guy’ or the ‘form police’. But it isn’t too long until I see them in the waiting room in my clinic and the lower back has been circled to death on the pain diagram.

Ok enough ranting…and let’s start learning.

At the start of the deadlift, we should have a neutral spine and our bums should be kept low. At the top of the deadlift we should be driving through with our glutes to push our hips forward, instead of arching through our lower backs. So why do we find this movement so difficult?

Well there are some people who just do the lift incorrectly due to observing others and there are some people who actually have a postural fault which makes it very difficult to obtain a neutral spine throughout the movement.

On the top 2 images you can see my tight hip flexors and weak glutes are not allowing me to obtain a neutral position. In addition, at the top of the lift my hips are driven forward by arching my lower back.

In the bottom image my spine is neutral and my glutes can hold a much lower starting position. Furthermore, at the top of the lift I am able to drive my hips forward through my glutes and this allows me to sustain a neutral spine through the movement.

Anterior pelvic tilt

Anterior pelvic tilt…this is a position where the pelvis is shifted forward and people will display hyper lordosis in their lower back (big curve) causing their buttocks to stick out (yes ladies I know your secret) and our stomachs to be pushed out.

We call this ‘lower cross syndrome’ our hip flexors and lower back muscles are tight due to having weak abdominal and glute muscles.

Hip flexors are the antagonist to the hip extensor muscles — they are located on the opposite side of the joint and move the body part in the opposite direction. Tight hip flexor muscles will prevent your hip extensors from fully straightening your pelvis as you come out of the deadlift and move into an upright position. Tight hip flexors also pull on your pelvis as you deadlift and make it difficult to keep your back straight.

*** KEY TIPS TO FIX POSTURAL FAULT***

Kneeling Hip Flexor Stretch

The key here is to flatten out the lower back (no arching!) by squeezing your glutes. You’ll also fire the anterior core muscles (think about keeping your ribs down). Tilt the pelvis under (posterior tilt).

Bridge track

This targets weak/inhibited gluteals, hip flexors, abdominals.

1. Lies supine (facing up) with knees bent- raise pelvis and hold for 1 minute (or as long as possible)
2. As endurance increases- lift one heel off ground and hold for 1 minute, then alternate legs
3. As endurance increases- lift one straight leg off ground and hold for one minute, then alternate legs

Kick backs

1. Get down on your hands and knees. Place your hands on the floor shoulder-width apart. Align your hips with your knees.
2. Make sure your back is parallel to the ground so your pelvis is in a neutral position.
3. Pull your belly button in toward your spine and arch your back as you exhale.
4. Hold for 2 seconds, and then bring your spine back to the neutral position.
5. Extend one leg back and lift it until it reaches the same height as your body, so your lifted leg and body are in alignment. Keep your spine in a neutral position.
6. Hold this position for up to 5 seconds, lower the leg, and repeat up to 10 times.
7. Switch legs.

This exercise will strengthen your abdominal and gluteus muscles and condition your back muscles.

Make sure to keep your extended leg in line with your body. Arching your back too much can cause back pain.

Quadruped track

This targets the glute and the deep back musculature. Also it places minimal load on the spine.

1. Prone (facing down) on hands and knees
2. Raise one arm, then alternate
3. Raise one leg, then alternate
4. Raise opposite arm and leg simultaneously, then alternate

Only progress to more difficult tasks as endurance and strength increase

Breath and focus on muscles you are working

Maintain neutral pelvis and do not arch back

Now you have the tools to address the anterior pelvic tilt. Those glutes will be stronger and those hip flexors won’t be as tight. No more excuses for poor deadlift form.

Happy lifting and pain free living!