Build Running Strength With Deadlifts

hey what's up guys coach Nate here with Coach Elizabeth today we were talking about building running strength with the deadlift this movement is a fantastic way to build strengthen the whole body specifically in that posterior chain those valuable hamstrings and glutes that all runners need to run fast we're gonna break this moving down do a workout let's dig in hey special shout-out to health IQ for bringing this video to you today if you are not in the know health IQ is committed to bringing lower life insurance rates to those who don't really need high life insurance rates those who are active and those who are healthy in fact if you are a member of a gym for a year a gym such as this you may qualify for those lower rates to see if you do click this link in the video or in the description down below don't forget to mention tré as that promo code when you're talking to a health IQ professional let's dig into those deadlifts enter cheesy training joke question Elizabeth what muscle does the deadlift work I don't know Nate what muscle does it work a little bit of everything it's not just one a lot of times people answer just say the hamstrings are just the glutes and we start to think about strength exercises as in one muscle but really this is a neck down exercise and it's why it's so valuable for runners because this improves our posture it helps really stabilize that midline and that core it's not just about planks and sit-ups and crunches that really stabilize here it's this dealing with this external load it really loads up our hamstrings and our glutes and it gives us this very specific helpful skill of how to bend over and pick something up without getting in trouble because we don't get in trouble here we get in trouble with my phones here and I got grocery bags and I bend and twist in some ugly way so no ugly twisting we're gonna get into a little break down for a second of this deadlift I'm gonna walk Elizabeth through how I've walked through hundreds of runners and you should be able to follow along with this as well so one of my favorite sections that we get to do here on the run experience is the get Elizabeth strong series we've done some different push ups we've done like a knee strengthening exercise getting here to work on a single leg squat and now we get to go through the deadlift which is super fun now the deadlift is something that is this technical kind of geeked-out movement you see in the gym you're like why do I want to do that but as I was reiterating in just the previous little clip it really is just good safe strong mechanics for picking up something off the ground which is really what we're doing so the way we're gonna start with this movement is just by learning how to hinge at the hip because my ability to hinge at the hip really really important I'm gonna start with my hands on my thighs good and the first thing I'm going to do is just push my hips back run my thighs a little ride along just till they start to pass my knees and if I do this right I should start to feel my hamstrings load up a little bit and just to show you guys from the side what I'm having Elizabeth do she's gonna stand up tall squeeze your belly squeeze your butt back in that good posture position remember when we squeeze her butt that locks our pelvis into a nice neutral position she's just doing this and if you're doing this following along you can do the same thing I'm gonna hinge over at the hip my back is not rounding over it's this direction that my hips pushing back that is causing me to hinge over this way and then I come back at all now to get any lower to the ground all I'm gonna do is this I'm gonna hinge at the hip push my hip back to the palms past the knee come on down good and then to go any lower I'm gonna start to bend the knees a little bit till my hands start to go a little bit lower but what's key is that I keep a little tension back here so I don't want to drop my butt too low I want to keep those hips up just a little bit and then our reverse course and I stand that full thing hands past to knee down about mid-shin back and tall you know you're doing this wrong if you tend to round through at the back this way so we're avoiding that back is nice and straight not too bad right okay alright we'll go on to step two so we're actually going to go into lifting with some implements and one of our favorite things here is a barbell on the ground but I could do the same thing with a kettlebell too I'm gonna show this with the classic barbell that is the way this lift is classically done and also if you can lift this thing with the barbell you can really do deadlift with anything right with pair dumbbells with a kettlebell or anything like that but just to show you again what's happened with this little hip hinge I have this band here and what's helpful to understand then we push our hips back this is what's happening with our posterior chain imagine right here these are my it's my calves my hamstrings and my glutes and if I were to bend with my knees going forward trying to stay upright look what happens here this gets a little slack not a lot of tension back here so what we're doing with this hip hinge guys is pushing back our hips this way and starting to load this band up so that's how that position really works for strengthening so now that you have that sweet little visual we are gonna go ahead and pick up this barbell now I'm not tricking Elizabeth we're not gonna worry too much about picking it off the ground yet but what I do want her is just to start with this thing up in her hands and we're gonna go through the same progression we just did so in terms of my deadlift setup and position my feet are gonna be about hip width toes are paying it forward if you've squatted before you may notice that your feet are gonna be wider toes or turned out a little bit and her grip is gonna be just outside her hips you can change your grip there certain lifts you're gonna go a little wider there's certain times you can do sumo deadlift you could lift wide this way but we're going classic hands just out the thighs feet about hip width standing apartment you're gonna keep your shoulders pinned back a little bit doesn't have to be super hard especially because we don't have that much weight on the bar it's not that much weight on the bar right you never know you got to ask these runners every once in a while but we're gonna start here and we're gonna go through the same progression we just did now you know how you've had those hint your your thighs your hands on your thighs all time I want contact with this bar on your thighs the whole time so all you're gonna do is push that bar back just past the knee hinging hinging hinging hold so notice she's doing a great job her back's rounded head is nice and neutral Elizabeth as a swimmer so she knows it's really beneficial to look straight down at the pool nice long next she's not cranking her head up super high and then she's going to come back up tall again bellies tight and butt is tight perfect just do three more for the lovely folks on YouTube just they can see and you can practice just to about pass a knee come up tall and then one more one or two more I said three right I can't even count today guys my goodness your arms our tables I'm not pulling I'm not doing anything else that would just be an additional movement so now we're gonna go down to about mid chin because that's where that bar is gonna start so we're gonna go here we're gonna hinge push pass Annie once I'm there then I'm gonna start to bend my knees a little bit to get down to about mid chin but we're thinking about that bands we have a little tension back there in the hamstrings and I set up stand up tall belly in butt tight and then just do again one or two more just so you guys can see what's really important guys is that this back is straight you feel very comfortable there her abs are on her shoulders are engaged and she's really hinging at the hip to load those hips so she should go so now we can just put the bar on the ground all the way and we'll talk about the setup of the deadlift from the ground so Elizabeth has practiced just with her hands she's gotten this motion down she's feeling comfortable there we've just practiced with the barbell which weighs about 35 pounds so she's feeling comfortable with that now we're starting to add some weight into the mix it may seem really hardcore these plates look big but feel how heavy this is not too hard she's such a liar her voice isn't even straining come on it's ten pounds so these things are called Olympic lifting plates it's what we have here in the gym and the nice thing especially for dead lifting is that all the weights are the same diameter they're just different widths and that allows the the bar to always be the same height off the ground but of course you can use whatever weights you want to do just know you might be setting up a little bit lower so now she has this barbell here and the biggest mistake that we can make with our deadlift is if we just go down without a lot of without a lot of thoughts right so we want to think about dead lifting ourselves down to position so she's going to get herself right up to the bar now this would be kind of a silly thing but if I'm this far away from the bar I don't have very good purchase on this thing so the closer I get this way to my center of which right now is gonna be her feet in her hips she's gonna have a much higher success rate shall we say so what we're going for so she's targeting her shoelaces right here bars right over shoelaces and she's gonna put her hand on a thighs and she's gonna go through that same process she just did hinging at the hip bending knees a little bit so she goes down to now her hands are on the bar and notice what she didn't do she didn't reach for the bar she didn't bend and remember this little band exercise she did I want her to load her hips up so she's gonna kick her hips up just a little bit so you start to feel a little tension feel that now we know we're lifting with her legs not with her back and then when she's ready she can stand up with the bar sit up tall belly and butt tight so 20 pound jump a little noticeable right yeah and now she's gonna go back down hips back knees out a little bit touch and then come back up tall again perfect and then go back down and you can let go of the bar excellent so how'd that feel good not too bad with this movement guys it is technical I almost think of it like a golf swing if I wanted to improve my golf swing he's that example I'm not even engulfing even a golf for Elizabeth but I like to use it I'm not gonna practice my swing 20 times in a row because that's not gonna be the best way to to really drill this new mode of pattern it so focus on sets of one to three reps in the beginning now this is another fun fact we're lifting slightly heavier weights is actually going to make you a safer Ashley Wow the reason why and we're always afraid as runners of of lifting heavier weights it's not an unreasonable thing to to feel I should be paying attention when I'm lifting something heavier and if my form and technique is not down I don't feel confident with it I shouldn't either but here's the deal by going after things that are slightly moderately heavy am paying attention and I'll talk to my friends I'm not think about the email that I have to write or work the other thing is that it's giving me a lot more kinesthetic feedback I know where my body is in space and I have opportunities to make corrections if you think about a lot of injuries that runners have its Dulac it's due to lack of awareness their bodies moving in positions that they don't know and they're just reinforcing these other movement patterns so just by doing this it makes a big difference and that's why we like to go after a little bit extra weight it really gets everything turned on and you're really gonna pay attention so in the next piece we actually get a little workout in so I just asked Elizabeth how she felt and she said I feel good and a mistake number one and in my house when you do that that means we're gonna add a little bit of weight to the bar so we got some tens here we're gonna load it on up just a little bit more you guys notice that if you're doing this at home don't go too crazy too soon don't throw forty fives on either side unless you feel very comfortable this movement start with five and ten pound plates and work your way up and then you're gonna stop when you notice that it gets a little bit harder so she's gonna set up again so laces laces inch inch hinge remember load your hips feel that little bit of tension and now we're starting to notice we're like now this is some weight so this might be a good place for her so she's gonna hit you back let's just threw three left's second one and let's see if we can make the third one as good as the first hips up high there we go lift beautiful come down all the way and now so one of the workouts that I recommend Elizabeth do and she could add this in once a week and I'd recommend the same thing for you would be lifting on some sort of interval and what I recommend to start with is doing three deadlifts every minute for ten minutes so you're doing a 10 minute strength focus workout you're getting 30 deadlifts in you're not doing major sets you get a little rest in there and you get to go back in it's a great way to get really focused to get some good strength and stay safe fun one to try and getting elizabeth strong I'm gonna figure what we're gonna do next Elizabeth oh great okay if you do not have barbells right but you want to do this movement we can start to play with some different toys we can have our and we have our dumbbells right here now Elizabeth has her kettlebell right here she's gonna set up actually with this kettlebell between her feet and this one it's sometimes helpful to go for a slightly wider stance than she normally would just because her hands are here sometimes if I'm if I'm lifting my hands are normal I can go narrow but if I'm gonna be lifting between I want to give myself a little more room so I'm gonna go a little wider position as you do the same thing why don't you flip sideways so the the good folks on the youtubes can see what you're doing there we go so she came nice and close kettlebells right between her feet and just the same process guys she's gonna hinge over hips her up high so she's loaded up those hamstrings backs nice and straight she's gonna stand up nice and tall belly and butts tight and then the same thing on the way back down with this you don't have the barbell to reference the knee but she wants her knuckles to pass the knee before she lets those knees bend forward not too bad now dumbbells I can do the same thing and we can do something called a suitcase style deadlift imagine going through the airport with two heavy bags in your hands that's where these things are gonna lift the problem with these dumbbells is that they're a lot lower to the ground than the deadlift is so it's gonna require a little bit more range of motion these dumbbells are gonna live on the outside let's see if we can do this together so she's gonna step in between the dumbbells good imagine that those there and she's gonna deadlift herself down the position same thing tension change she's gotta find them so this is where a lot of you guys if you're limited a little bit of range of motion in the hip and flexion you might see a little bit of rounding in that respect what we're gonna do is kind of pick those dumbbells up from say like a little bench and then just work from the top down but she can stand good and then in terms of how deep she goes and the deadlift here is gonna be more of a function of the range of motion you have okay you see what I'm saying this is you can do the same thing hips back knees out come back up tall good hips back knees out come back up tall same sort of thing as she goes to go through the danger with all these lifts the back end starts around it can get a little squatty which means that the hips are too low as opposed to getting those hips up a little higher there we go that's a position I'm looking for and we want to be in that school it's more familiar so that's the the thing that we always figure out with so that is lifting with the dumbbells these are a pair of 35 so we have 70 pounds in there good for the grip we want heavier weights with the deadlift guys we want to be up there 75 to 100 pounds even for most female runners not at all unreasonable and I'd love to you guys be in the triple digit range for these lifts if I'm doing lighter weights and I only have access to 15 or 20 pound dumbbells work single like as opposed to doing the double but if I really want the benefits of double I've got to go heavy ok triple digits that's what I'm working up to testing can you hear me go after y'all remember you may be doing a lot of things right now that is healthy and active that could qualify you for lower life insurance rates with health IQ to see if you do click this link in the video or the link down in the description of course if you like this video if you like to see Elizabeth get strong smash that like button for us drop any comments below on the type of dead lifting we did today on the workout we did today any other workout progressions you have and of course subscribe to our channel guys we do way more than just strength training we do injury prevention nutrition recipes run workouts you name it we got it or we'll do it soon speaking of guys we got to keep filming we'll catch you in the next video [Music] you

Channel: The Run Experience

Views: 34,495

Keywords: the run experience, running training, distance running tips, how to run faster, beginner running, half marathon, distance running, trail running, 5k, running strength, building running strength with deadlifts, deadlifts for runners, how to deadlift, how to get strong fast, strength training for running, strength training, deadlifts, strength routines, how to get stronger, powerlifting, weight training, deadlift

Id: tGHsMFD9mE4

Length: 17min 6sec (1026 seconds)

Published: Fri Feb 09 2018