After a 3 – 4 year break from lower body strength training due to my ankle issue, I finally started working on the lower body little by little. Here are some things I have been careful about.
What to consider before lifting heavy
You should avoid lifting heavy if you
- have postural problems, Work on posture first.
- have high blood pressure. Instead try to do endurance type of training.
- are pregnant.
Why should you deadlift
- Strength training will make your muscles, tendons, ligaments, and bones stronger.
- Makes you confident.
- Makes you go to the gym by having specific goals.
Hyperextension of Neck
When you start deadlifting / squat, the first thing you will learn is “your back should be in the neutral position”.
Why?
That’s because you want to prevent low back pain. Although many people know and care a lot about this, but not so much about their neck. Neck is the part of the spine and you should protect the cervical spine as much as the lumbar spine.
Neck in extension is a dangerous position with dips, squats and deadlifts. Throwing the head back can initiate spasms and contractions of the deep muscles of the neck, leading to compression of the spinal nerves.
Hyperextension of lower back
I don’t know who started doing this. When you lift up the weight and finish the movement with hypertension of lower back. You may think this would work for the gluteus maximus more but its responsibility is for hip extension, not lumbar spine hyperextension. Hyperextension of the lower back is the lumbar spine movement. nothing to do with the hip.
Posterior pelvic tilt
Your spine should be kept in the neutral position for “throughout the movement”, period. You may use the gluteus maximus at the very end with posterior pelvic tilt at the end of deadlift / squat. However, considering the spine health is more important for the long run.
Some mobility exercise before training