Life is full of so many choices, should I get my coffee at Dunkin Donuts or Starbucks, should I shave Sunday night or Monday morning and the list goes on and on. When it comes to training there are also a slew of exercises that we can choose from to help us achieve our goals. But if I had to make a choice between exercises as to which one I would use to get strong I would choose to deadlift.
So why would I choose to deadlift over all other exercises. First off the deadlift kicks ass and is fun. Now let’s get into some quality reasons. The deadlift is a great exercise to help train and make the posterior chain stronger. In combat sports or any sport for that matter the posterior chain is of utmost importance for optimal performance.
The deadlift works on improving strength in your hamstrings, and glutes having a strong posterior chain will help in combat sports when trying to take an opponent down or picking an opponent up. We all know why having strong glutes and hamstrings will help your performance but a strong back is also essential when involved in sporting events. Along with strong glutes the deadlift will also increase the strength in your back.
In combat sports a strong back is key, as many movements during a fight require you to pull an opponent. If you are pulling some heavy deadlifts in training you will see how much easier it will be to pull your opponent all over the mat or cage. Having a strong posterior chain will help in combat sports when trying to take an opponent down or picking an opponent up.
Deadlifts will also increase your grip strength. In my own training I have seen my grips improve dramatically especially in jiu-jitsu gi training and in the clinch. Deadlifting has given me a strong grip, which has save me from submission plenty of times on the jiu-jitsu mats.
Deadlifting can also reduce the risk of injury. By adding deadlifts into your programs you will be doing your body a favor by keeping it injury free. Deadlifts can also help with the rehabilitation of IT Band injuries, which are common in many athletes. If you use sprinting in your training you can run into an IT Band issue.
If you are looking to improve your performance in the field of battle then you need to really start to deadlift. If I had to pick one exercise to do for the rest of my life I would make the choice of deadlifting. Below I will give you two videos that you should watch if you want to improve your technique on the deadlift.
Rob DeCillis (CSCS)
