Image courtesy of: http://cruxcrush.com/2016/01/28/deadlifting-for-climbing/
Written by Dr. Mark
If you’ve been in the office this week you probably heard Dr. Eric telling the story of the deadlifts. A 1 rep max was programmed at the gyms we attend (different gyms but same programming). A deadlift is fairly simple as you can see from the diagram above, you simple bend and pull the weight up to waist level, keeping your arms extended. This week I lifted 495 lbs. A new personal record (PR) for me which matched Dr. Eric’s previous PR, until later that day he was able to lift 500 lbs. (I should mention that the bars we use aren’t designed to hold more than the 495 lbs. simply because there’s not enough room for more weight. As you can see in this picture he had to attach the extra 5 lbs. on top.)
I had posted on Facebook later that day that I hit a new PR, and finally to the point, and a friend had commented “is that good for your back?”
Yes it is good for your back. Strengthening the back, glutes, hamstrings, and other muscle groups is one of the best defenses to back problems. We will often prescribe deadlifts and squats along with core strengthening exercises such as hollow rocks or holds and plank holds. This combination of exercises will build strength and stability through your low back, upper leg, and core.
When my friend asked about if this was good for my back, I’m assuming he was referring to the potential for injury. When lifting, as with any exercise, there is a potential for injury. This is why it is important to understand the exercise and how to perform it correctly. Having a knowledgeable coach is ideal, but you can do this on your own if you don’t have one.
If you are going to try this on your own, first you should find a good video going through the movement, and start with very light weight. In our gym whenever we learn something new we will always start with a PVC pipe. A broom stick would work well too.
The other exercise I mentioned, the squat, is another great one for building that strength and stability. The great thing with this is you don’t need any equipment, just yourself.
Both of these are great, and should be incorporated into your workout routine on a regular basis.
Congrats to Dr. Eric… stay posted for an update when I pass him ;-)
- Dr. Mark