How to Deadlift, Even When You're "Older"

The deadlift is simply the safe approach by which an object is lifted from the ground. It is incredibly simple yet uniquely effective in its capacity for dramatically increasing head-to-toe strength. Whether you're picking up a bag of dog food or a 300lb boulder... you should know how to pick things up from the ground with maximum safety, using the correct muscles.

This movement's primary focus is the Hip Hinge - A hip hinge is the ability to get the hips to move while not allowing the lumbar spine (low back) to flex along with it.

In the video above, I'll teach you how to deadlift correctly, how to avoid injury, and how to increase your mobility, and execute a deadlift with proper form and technique.

You'll also gain an understanding of these positioning tips when performing a deadlift:

1. Feet should be around hip-width apart.

2. Hands just outside of your hips.

3. Have a full grip on the bar.

4. Shoulders should be slightly in front of bar (at the bottom of the deadlift).

5. It's essential to maintain a solid lumbar curve in your back.

6. As you lift, your hips and shoulders rise at the same time.

7. Bar moves vertically over the middle of the foot (in a straight line - not an s-curve around your knee).

8. Heels are planted on the floor.

9. Finish the deadlift at full hip and knee extension, standing tall.

10. Initiate the descent of the deadlift by pushing your bottom back and hinging at the hips while the bar remains close to the thigh and shins.

Correctly done, deadlifts will help you to build massive strength in your posterior chain and you will need that for all your weightlifting. It is also the exercise that allows your body to move the most possible weight. 

With a little practice, you will be surprised at how quickly you are able to master this move.

Is it SAFE to for 'older' athletes to deadlift? Heck YES! 

(In fact - it's dangerous to be in a position where you can't pick something up off the ground.)

The benefits of weight lifting are diverse and plentiful. Most importantly, it improves your odds of living a longer healthier life without osteoporosis and sarcopenia (frailty).

Deadlifts help develop strength, speed, power, and muscular endurance, all of which are important in maintaining a healthy and active lifestyle. Deadlifts also benefit overall health because they improve movement patterns, addresses imbalances in the musculature, and correct posture.

As a bonus - deadlifts are an additional core strengthening movement. Forget crunches! If you want to maintain the capacity to pick up heavy (or light) objects, you need a strong, stable core. Deadlifts require the core to work overtime (in a great way), from your abs to spinal stabilizers to your lower back.