Deadlifts, the exercise we see done WRONG the most and how to do them right. We see deadlifts done wrong all the time. We see them done wrong in our own club and even worse by internet coaches and gurus.

Deadlifts are a great whole body lift. You will burn a ton of calories doing them and build some of the largest muscles of the human body. As long as you do them right you will experience all of the benefits with out injury.

The deadlift is not really complicated as long as you keep a few things in mind.

• Make sure your shoulders are inline or behind the bar, NEVER in front of the bar.
• When you start the lift push through your heels. Many mistakenly initiate the lift with their back, this is wrong.
• The glutes and hamstrings should initiate the lift, think pull back as you lift as long as there is enough weight on the bar you will not fall back.
• Don’t be afraid of skinning your shins! Wear pants or socks. Trying to keep the bar from traveling up your shins is a sure way to let the bar get in front of your shoulder, your back to round both open the door to injury.
• Skip the high rep sets or max reps per unit of time. High reps mean fatigue and fatigue means a break down in safe lifting mechanics. This is a recipe for disaster for both the newbie as well as experienced lifter.
• Don’t use straps. If you start off using straps your grip will never be adequate to hang on to big weights. The only way your grip strength is going to be improve is by pulling with out straps.

Want to learn to deadlift along with over 100 other exercises? Check out Exercise Galore!

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Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

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Are you an athlete? Not sure. Well in this case we are loosely going to define athlete as anyone that exercises regularly. More specifically as anyone that does the same type of exercises week in and week out. Bodybuilders, powerlifters, runners, cross fitters… you are definitely in this category.  Training in 3-D means not doing the same old same old.  Many of us fit in to one of the categories above.  We do the same exercises over and over and over again.  This is done in a very 1 dimensional manner.  3 dimensional means training outside of our norm.  See the video above and tips below.  PS>..would love to hear from you so post, comment or message us!

Gym goer/regular exerciser

Make sure you include variety in your trainer. Don’t just do the same machines and same cardio. Every two to three months take a week off. When you return do something fun for a few days then back to a normal routine. By fun, try some new exercises. If you normally hit the free weights try some machines. If cardio is your game on the treadmill try the rower. You get the idea try something different.

Runner

If you put the miles in and run 5K/10K/13.1/26.2 make sure you include some time away from your next race. We see many train and run race after race after race. The result is chronic pain and in some cases having to give up running. To avoid this make sure you hit the weights as part of your training. Also pick a few fun races a year and leave them at that, forget the “it is just a 5K this weekend” which leads to a race every week or few weeks. We see many clients quit running, hit the weights and then run their BEST 5-10Ks. Add weights, take a break and back off on the race every weekend even if it is just a 5K.

Bodybuilder

Back off on the volume. Changes the lifts and movement patterns. Take a week off completely every few months. We have seen drug free competitors make real progress by training for 8 weeks then taking 5-7 days off. Gains? 9 lbs of lean mass in 6 months and another client gained 16 lbs in a year on their contest weight.

Powerlifter

There is more than just the big three. Take some time away form the big lifts. Don’t do a meet every few months indefinitely. I worked with a 6 time USAPL drug free for life bench press champion a few years back. He would rock Nationals every August if and only if he did NOT do a meet in the first quarter of the calendar year. Every time he did a small local meet in the first part of the year he would bomb at nationals. Since he kept incredible training logs and meet records we could see this trend. Take time offer.

____Fitter

Max reps for time of the same exercises often leads to overuse injuries. This is of course if you are in good enough shape to do the to begin with. Take time off and do some traditional weight training. Even hit some machines. Back off the oly lifts and their hybrids for a bit. Let your body rest. Take a week off.

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podcast is FREE on Itunes.

Over 900 Videos on our Youtube Channel!!!

For an elite sports program, you need elite athletes. For elite athletes, you need the right training. At Fitworkz, we can offer athletes the opportunity to get ahead of the competition. With our sports performance training, we can personally train an athlete for his/her sport, and allow them to improve in their skills and overall strength, speed, and power. We have helped thousands of athletes so far, and can help yours too. The 6 week program allows athletes to come in up to 6 days a week*. If you are looking for ways improve your athletes, and eventually your team, this is it.

Sports Performance* offers athletes the ability to:

-Get Fast and Reduce 40 yard dash time by .1-.2 seconds or more!

-Get Higher with 1-2 inch Increase in Vertical Jump

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-Add Distance to Long Jump

-BRAND New Train like Jake with Pilates Sport

-6 and 12 Week Training Packages Available

-And more!

For the younger, soon to be athletes, Fitworkz has an amazing Total Youth Conditioning program. Teaching kids proper mechanics and fundamentals for running, jumping, etc., and also having fun while doing it. Having good form and mechanics is crucial for lessening future injuries. For (time details) kids will be given a head start at the athletic world.

Total Youth Conditioning* gives kids the chance to experience:

-Physical Education meets Sports Training

-Kids will learn the fundamentals of Running and Jumping

-Fun Team atmosphere to keep kids moving this Summer

-Proper and SAFE movement mechanics

For more information, feel free to contact us at:

[email protected] or (815) 756-1188

Or check us out on social media

@FitworkzSP         Youtube.com/FitworkzDekalb        Facebook.com/FitworkzDekalb

*Some restrictions may apply see club for details.

As a bonus, Just click to get our 100% FREE explosive core strength exercise program for Athletes!