99% of girls with an average age of 30 with 5-10 years of gym experience either have never done the exercise or do it with 20kgs!
I’ll show you how a 70 year old lady, minimal training experience got there, only training 2-3 times per week.
First of all, if you are not doing them or don’t know what it is, you probably want to find a new gym. A Deadlift (bend) is a primal movement pattern just like a squat, lunge, push, pull & twist. Any gym or trainer not focussing on correcting and strengthening the basic exercises from which all movement take place is doing you a major disservice. A lot of gyms, classes & trainers promote response to exercise – getting your heart rate up, making you sweat with numerous new movements for your central nervous system to make sense of, mainly causing faulty patterns and compensation in your kinetic chain.
Major science is overlooked and this must be down to lack of knowledge or care, probably a combination of both.
What you are looking for is adaptation to exercise, correcting bad movement, loading up good form to create an overload and periodising your training (Having a plan & working through phases).
Obviously a lot of other things are worked & improved upon too, but too keep it simple, I’ve brought it down to one exercise. After all the Deadlift has a great carryover to everyday life, sporting movements, preventing injuries & should be done as soon as possible to prevent osteoporosis during menopause.
As she is sedentary, the first month is completely aimed at Lumbar Pelvic Hip Complex Strengthening (mat work) improving her movements through corrective exercise, balance & stretching, specifically working on her rhomboid activation, anterior pelvic tilt and core stability. She can now Deadlift the bar (20kgs) with perfect form and using the correct muscles.
Month 2 (Stability Phase)
[Single leg KB Deadlift with opp arm]
2 sets at 12-15 reps
Week 1: 8kg
Week 2: 12kg
Week 3: 16kg
Week 4: 16kg
Month 3 (Hypertrophy Phase)
[Alternating S/L Deadlift with barbell]
3 sets at 8-12 reps
Week 1: 20kg (24 reps – 12 each side)
Week 2: 25kg (20 reps)
Week 3: 30kg (16 reps)
Week 4: 30kgs (16 reps)
Month 4 (Strength Phase)
4 sets at 6 reps
Week 1: 40kg
Week 2: 50kg
Week 3: 60kg
Week 4: 60kg (6 reps)/ 65kg (3 reps)/70kg (1 rep)!! – It really is that simple.
10 Tips for Your Deadlift:
1) Feet are between hip and shoulder width apart, in a position where you feel you can do an explosive two legged jump from.
2) Mid foot should be under bar, just in front of your hips when looking straight down.
3) Grip the bar slightly wider than your foot placement, using a double overhand grip or mixed grip.
4) The bar should be right under the scapula when you have gripped it.
5) The hips should start higher than the knees.
CONCENTRIC CONTRACTION-AS YOU LIFT:
6 ) Maintain lumbar flexion throughout the movement.
7) Engage your abdominals, and think about keeping your chest aforward, shoulders back and down
8) The back and hips move together lifting, followed by the knees.
9) Bar travels in a straight line, keep it as close to your body as possible, tracing up the shins, knees and thighs.
10) Push through your heels, drive your hips forward; don’t pull with your back.
These are just a few tips here, I hope this has inspired you to add some deadlifts to your training.