Imagine this: somewhere in the future … you’re 90 years old. You wake up feeling great, stretch, and walk over to make coffee. The bag of beans? No problem, you lift it with ease. You squat down to grab a pan from a low cabinet—smooth as ever. Your grandkids run toward you for a big hug, and guess what? You can pick them up without throwing your back out.
Now rewind to today…
Think about it—every day, you pick things up: groceries, suitcases, your dog, your toddler (who suddenly weighs as much as a kettlebell). A deadlift is just training for real life. If you don’t practice lifting things properly, you risk your back just by tying your shoes.
Deadlifts strengthen your legs, back, and core—the muscles that keep you standing tall instead of hunching over like a question mark. They help prevent falls (one of the biggest dangers of aging), improve bone density, and keep you strong enough to stay independent.
And the best part? You don’t have to lift hundreds of pounds. Just picking up something heavy, safely, and regularly will do the trick. So next time you see someone deadlifting, don’t think, “That’s for powerlifters.” Think, “that’s future-proofing.”
And if anyone asks why you’re deadlifting, just say: “I’m training for my 90s.”
Here’s how you can practise:
1. Master the Form First
Before adding weight, focus on getting your form right. Here’s a simple breakdown:
• Feet: Shoulder-width apart, toes slightly turned out.
• Grip: Hands just outside your knees, gripping the bar firmly.
• Back: Keep it flat (neutral spine), not rounded or overarched.
• Hips & Knees: Push hips back, bend knees slightly, and lower yourself to grab the bar.
• Chest Up: Engage your lats (imagine squeezing oranges in your armpits).
• Drive Through Your Heels: Stand up by pushing the floor away, keeping the bar close to your body.
2. Start with a Light Weight (or No Weight at All)
• Use a PVC pipe, broomstick, or an empty bar to practice the movement.
• A trap bar (hex bar) is also a beginner-friendly alternative.
3. Engage Your Core
• Brace your abs like someone’s about to punch you (but don’t hold your breath).
• This protects your lower back and helps you lift more safely.
4. Control the Descent
• Don’t just drop the bar—hinge at your hips first, then bend your knees.
• This helps prevent unnecessary strain on your lower back.
5. Use Proper Equipment
• Flat shoes (or barefoot) for better stability. Running shoes can throw off your balance.
6. Don’t Chase Ego Lifts
• If your form breaks down, lower the weight.
• Progress slowly—quality over quantity.
7. Listen to Your Body
• Soreness? Normal.
• Sharp pain? Stop.
My advice?
Perform these 3x 10 reps preferably 2-3 times per week
Final thought:
Safe technique = longevity. Nail the basics first and you’ll be lifting for decades.
Good luck!