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Edgar Benitez, CSCS, Director


November 30, 2023

Why Deadlifts Should No Longer Be Feared

In the fitness universe, deadlifts often get a bad rap. They're seen as the behemoths of the gym, daunting to many. But why is there such widespread fear of this exercise? It’s time to demystify deadlifts and show you why they should be a celebrated part of everyone's fitness journey.

The Misconception About Deadlifts:The fear of deadlifts usually stems from a misunderstanding of what they entail and the notion that they're reserved for the elite. People worry about injury or believe they don't have the right physique for it. But here's the truth: deadlifts are not just for bodybuilders or pro athletes; they are a fundamental movement that everyone can and should perform.

Understanding the Hinge Movement:Deadlifting is essentially a hinge movement - a motion where the hip is the pivotal point. A proper hinge requires the SI joint to release through an internal torque at the hip, facilitating a precise rotation at the pelvis. This isn't just about bending at the hip; it's about how the entire pelvic region functions during the movement.

Starting with Simpler Hinge Exercises:The journey to a good deadlift begins with mastering the hinge. Not everyone should start with barbells or heavy weights. Alternative exercises like sled pushes are a great starting point. These movements replicate the deadlift's mechanics by engaging the hips in a unilateral, controlled manner. Doing it in this fashoion trains the body to release the SI joint one sided at a time.

Deadlifts for Every Body:Every individual’s structure and fitness level vary, which means the one-size-fits-all approach doesn't apply to deadlifts. It’s crucial to explore, modify, and adjust the exercise to suit your body. As you progress and become comfortable with the hinge movement, you can gradually transition to traditional deadlift forms.

Overcoming the Fear:Understanding and respecting the mechanics of deadlifts is the key to overcoming fear. Begin with regressed forms of hinging and gradually build up your strength and confidence. Remember, it's not about lifting the heaviest weights right away; it’s about building a resilient and strong body.

Conclusion:Deadlifts shouldn’t be feared; they should be embraced as a vital component of functional fitness. They’re not just for the few; they're for everyone willing to start their journey with an open mind and a willingness to adapt the movement to their needs. Embrace the hinge, and watch as your body transforms with newfound strength and resilience.

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