This is a continuation of part 1 and we will move from there. The last video we discussed a glute bridge and a hip hinge exercise. Here are two more exercises to get you lifting things and getting stronger with better movement.
Step 3: Get yourself some sort of band and you can put it under a bench or something sturdy. Now this is just a hip hinge exercise with a band pulling you back, but more importantly is that standing back up you are pushing the band forward with your hips. This is basically that glute bridge exercise standing up. This is where deadlifting and lifting anything heavy comes into place and you are focusing on pushing the hips forward and lifting with your hips rather than your back. Try this a few times and get comfortable with it and then we will progress to some weight.
I prefer using something like a kettlebell first or even a dumbbell, rather than a barbell because its easier to keep the weight in the proper position and closer to the body, especially while you are learning.
Step 4: Again, my preference is going close to a wall will give you some better feedback on how you are moving. Now that you have your weight just hinge backwards and push your butt towards the wall. The wall is just giving you feedback on if you hinging or bending at your back. Just move forward to the point that you can barely touch the wall at the bottom of your deadlift. A couple common problems I see include having the weight too far away from the body, this will put more stress on your back. The other big problem is bending with you back. Another problem is doing more of a squat than a deadlift. You can look at this by looking at your shin angle. The difference between a deadlift and a squat is with a deadlift the shin angle stays about the same, a squat will change quite a bit. Then the last problem is going too far. When you feel your hamstrings get tight and not being able to move any further without losing your proper form is where people get hurt very often. There are two options to fix that concern. The first is put a plate or something to elevate the weight to where you can maintain form within your lift. Then other option is bending the knees into more of a squat at the end of his deadlift. This will help maintain good position in the back and help you be able to move things that maybe are too low for you. Lifting it up and setting it down are probably the most common places people get hurt.
There is a lot going on in these exercises, but this is a good progression to get yourself moving in the right direction. This is a great workout to strengthen the spine, the hips, the core, and the whole system. Also doing this well will pattern the movement into your body and help you do better at lifting things everyday. Have a great day.
If you haven’t seen part 1 yet, watch it here. Feel free to message any questions you may have. or if you are having some troubles, we’d love to help.
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