Deadlifts For Dummies, Phase 1

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Phase 1 of Deadlifts for Dummies is 3 months of spinal extensor strengthening, neutral back position work, and CG control which will provide a foundation for safe deadlifting. The usual reason that people hurt themselves deadlifting is that they lift too much weight before they have nailed the form or before their spinal extensors are strong enough to deal with the loads. Most people’s spinal extensors are mush which is why lower back pain is the #1 cause of people calling in sick to work. Strong spinal extensors not only support your back and help prevent lower back injury but they are critical to being able to hold the neutral position under heavy loads and deadlift safely.

Here is the phase 1 of the Deadlifts for Dummies program, you just tack these exercises onto your existing lat and leg workouts during the next 3 months:

1) SDL 4 sets of 12-16reps
2) Bent over barbell rows for lats, 4 sets of 12-16reps
3) CG balance dumbbell deadlifts, 1 set of 9

Lets start with the SDL because that is by far the most important. By SDL I do NOT mean the stiff legged deadlift, I mean the SCOOBY deadlift. The reason is the nobody can seem to agree what the stiff legged deadlift is and people LOVE arguing about it so I made up my own exercise. The SCOOBY deadlift, as I define it, which I can, because I AM SCOOBEEEE, is done with straight but not locked knees that remain motionless. Its a bend at the hip with the back held perfectly in the neutral position. Go as low as you can, then back up. Please watch the video in the upper right hand corner if you need additional help with this exercise. I want you do do 4 sets of 12-16 reps on your leg day. Start really light and only slowly increase your weights as you are sure you can maintain perfect form. Do very slow and controlled reps focusing on keeping your back in the neutral position.

Second exercise I want you to do in this 3 month prep period is the bent over barbell row for lats is done with straight but not locked knees, back in the neutral position, row to the hip. If you are confused, watch the video in the upper right hand corner. This exercise is hitting lats but more importantly its helping build up your spinal extensors. Do 4 sets of 12-16 on your lat workout day. Do your reps slowly. The whole point of this exercise is to build up the muscular endurance of your spinal extensors. If you crank thru your 16 reps in 8 seconds it completely defeats the purpose. Try to make those 16 reps last 30 seconds. Best is if you set a countdown timer on your smart phone and set it on the floor where you can see the display. When lifting, people always do reps way faster than they think they are, please don’t rely on your internal clock here but rather use a timer or clock.