Teaching Runners to Deadlift

A deadlift is a hip-dominant movement, meaning most of the motion happens from the hips and pelvis with minimal knee involvement. Unlike a squat, where you focus on getting shorter, you can imagine yourself getting longer during a deadlift. Deadlifts can be performed with various implements such as kettlebells, dumbbells, barbells, and trap bars.

  1. Strengthens Key Muscle Groups:
  1. Improves Bone Density
  1. Rehabilitates Injuries:
  1. Enhances Grip Strength:

Progressing the Deadlift

Keeping contact between the PVC and the head, mid-back, and tailbone, sit your hips back and drop your chest down while maintaining a slight knee bend.

From there, I’ll often progress to kettlebell deadlifts.

Kettlebell Deadlifts

Deadlifting and Running

Deadlifts are a fantastic addition to a distance runner’s strength program. They build powerful legs, enhance grip strength, and improve overall running performance. By progressing through different deadlift variations and incorporating them sensibly into your routine, you can reap the benefits while avoiding overuse injuries.

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