DEADLIFT VARIATIONS

Alice Liveing on… A pro at lifting? Or scared of a barbell? Third Space PT Alice Liveing on what’s to be gained from switching up your deadlift

Few exercise moves come close to the deadlift in terms of what it can offer and how it can work your body, so it’s no surprise that I try to incorporate it into the programmes of nearly every client I work with. Performing deadlifts as part of your regular workouts will strengthen your posterior (glutes and hamstrings), increase core stability, activate your glutes and boost strength and power. The premise of the basic move is a hip hinge, which is a vital part of everyday movement, but it’s incredibly important to make sure that you’re executing this in the most safe and stable way possible. Always aim for a neutral spine (a flat, straight line from the back of your head all the way down to your bum) and make sure the majority of the movement is coming from the hips moving forwards and backwards while the knees remain soft. As with any new lift, it’s really important to start very light and get used to the pattern of the movements before you think about adding load. If you’re unsure, or something doesn’t feel quite right, ask for help or get someone to film you doing it so you can see where you might be going wrong. Don’t push on regardless.