Recall that proper deadlift form essentially has you ask yourself three questions:
- Can I form a neutral spine?
- Can I take my neutral spine with me, as I bend over and reach down?
- Can I take my neutral spine with me, as I stand up and pull back?
Why a neutral spine?
Because the curvatures of a neutral spine allow for the most balanced loading of each segment of the spine. Neither the backs, the fronts, nor the sides of any segment are unevenly compressed.
Being able to direct your spine towards a "neutral curvature" on command... enables and reinforces:
- the most balanced activity of all “spine muscles” to stabilize your spine (and reduce the likelihood of injury)
- the freedom of all other muscles to move your body (since they don't have to work double duty as primary spine stabilizers)
Thus is the benefit of being able to form a “neutral spine”, and why it’s a key component of proper deadlift form.
In this lesson, we’ll cover why forming a neutral spine requires access to adequate:
- hip extension
- shoulder extension
- rib rotation
Hip Extension
Shoulder Extension
Rib Rotation
Hip Extension
Adequate hip extension allows your pelvis and thigh bones to return to parallel with each other. This is essential in being able to form a neutral spine (while standing).
When your pelvis and thigh bones can't return to parallel with each other, your low back gets stuck in an exaggerated arch.
My key pose for hip extension is “lunge pose".
You may use additional exercises to master this pose. Regardless, keep it simple in your mind. Let your exploration of the pose be the tool that mediates your success.
Shoulder Extension
Adequate shoulder extension allows your arms and upper spine to return to (near) parallel with each other (when your arms are by your side). This is essential in being able to form a neutral spine (while standing).
When your arms are stuck in front of your torso, their mass may drag your spine into a hunchback.
My key pose for shoulder extension is “lounge chair pose”.
You may use additional exercises to master this pose. Regardless, keep it simple in your mind. Let your exploration of the pose be the tool that mediates your success.
Rib Rotation
Adequate rib rotation allows for your individual ribs to align with each other... and for your ribcage to align with your pelvis. This is essential in being able to form a neutral spine.
Each of your ribs attach to a vertebra of your spine.
How your ribs align with each other affects your spine curvature.
Your ribcage and pelvis are segments of your spine.
Their alignment with each other affects your spine curvature.
My key pose for rib rotation is “gate pose”.
You may use additional exercises to master this pose. Regardless, keep it simple in your mind. Let your exploration of the pose be the tool that mediates your success.
So which of these pose explorations did you find most enlightening to your limitations? Take note of this for later, as you move onto the next article.
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