The beauty of the deadlift is that it’s not just for bodybuilders. It is for lifting your groceries, your kids, bags of mulch, morning furniture…you name it. Its for life. If you don’t have a weightlifting bar, you can still practice this very important movement and build your strength. Grab a couple of books, a heavy rock, or a kettle bell if you have one. Practicing this movement in a controlled environment, paying special attention to your form will help build new neuropathways and you’ll find it natural to lift things properly and without injury. Give it a try.
Begin lift by taking a grip on the bar just outside your hips.
Bend your knees so they are slightly over the bar.
Keep your chest tall and your weight in your heels.
Be certain that you maintain the curvature in your lumbar spine throughout the lift by contracting your midsection and low back.
Initiate the lift by standing up with the weight using only your body to lift the bar and not your arms.
Lock your knees and hips out at the top by standing tall, and return the weight back to the ground with prudence using the same mechanics discussed above.
This movement can be done with a PVC pipe to warm up or to practice the movie.
If you don’t have a barbell, you can also substitute with dumbbells.