Movement You Should Master
Modern medicine is keeping us alive longer, so now we need to put some effort into staying lively longer. Mastering specific movements will improve our quality of life and help us stay independent and injury-free. I have come up with several exercises you can use to make yourself stronger, more durable, and develop a healthier, more functional body. An exercise that I have found to be essential for overall strength is the Deadlift.
At some point in your week, you will need to pick something up off the ground. If you have ever moved furniture or loaded your push mower into the back of your car for repairs, you have seen the value in this task.
Deadlifts are an amazing exercise to work the quads, calves, hamstrings, glutes, core, and entire back all the way up to the traps and forearms. As useful as deadlifts are, they are also one of the most butchered exercises in the gym. I would highly recommend the help of a skilled professional and/or a mirror before implementing this movement into your routine. I find that for the general fitness population, 2-3 deadlift variations are all you need for the bulk of your training. Watch the video and give them a try:
1) One Leg Romanian Deadlift (mimics picking up smaller items around the house or yard; minimizes shear forces on the spine)
2) Hex Bar Deadlifts (great for maximal strength and the occasion when you have to pick up something really heavy) Note: This version offers virtually all of the benefits of a barbell deadlift with slightly more freedom for individual anatomical differences and slightly lower shear forces on your spine.
View video of deadlifts: https://youtu.be/CRbbXOMSeww
-Jeff Tirrell, CSCS, Pn1