The deadlift is one of the best exercises for both the power and strength athlete as well as the recovering patient in rehab. Not only can the lift be progressively overloaded for a proper training/rehab stimulus, but most importantly, it gives individuals the confidence that they CAN in fact lift heavy objects off the floor and combats the notion that "the back is inherently fragile". I mean, if the back was so fragile could it withstand the forces from a world-record 501kg (1104.5lbs) deadlift set by Hafpor Julius Bjornsson, better known as "The Mountain" from the Game of Thrones!? Yes, we are all not built like a strongman, but that doesn't mean that our inherent anatomy precludes us from picking up heavy objects off the floor aka deadlifting. Every individual can and should be able to bend over and pick up an object off the floor. Think about how many times you have helped move furniture, open a garage door, or help a buddy lift an object. Failing to warm up properly before deadlifting is the biggest mistake one can make in the gym, especially when lifting heavier loads. In this article, we're going to go over deadlift warmup essentials to make sure you are prepared and ready to lift some furniture with a friend or hit a new PR in the gym!

The general population is spending more and more time in sedentary jobs/positions, sitting down hunched over a computer desk for hours on end. This is leading to adaptive changes that are not in favor of our posterior chain musculature.! The hamstrings and glute's are the body's primary movers, in addition to giving great aesthetics. Therefore, this article will focus on the posterior chain by opening the front of the body whilst strengthening the back of the body. Weight training can be such an efficient and versatile training modality, as you can use it to increase strength, build lean muscle, enhance the power to weight ratio, activate key stabilizers, and improve dynamic mobility. This article will show you the absolute best lower body exercises!

Deadlift variations are simply loaded hip hinge patterns, which is an essential movement pattern to master. There are many benefits to deadlifting, which include improving core stability, improving strength of the lower extremities, improving strength of the lower back, and promoting a more optimal functional movement pattern that is very translatable to activities of daily living. In fact, whether you may know it or not, you potentially deadlift multiple times a day! A few examples include picking up your laundry basket from the floor, lifting up your grandchild, or performing the actual exercise itself in the gym! In particular, the Romanian Deadlift, or RDL, is one of our favorite variations and we'll be sharing our favorite and best RDL variations for [P]Rehab and strength and conditioning goals alike.