AgeProof Your Body – Exercise Library
Deadlift / Healthlift
Exercise Library > Deadlift / Healthlift
How To Do Deadlifts / Healthlifts
Deadlifts are one of the most effective ways to build functional lower body and core strength. Because of their wide-ranging health benefits, we refer to this exercise as Healthlifts in our community.
Dead Healthlifts are useful for to build strength & confidence when lifting heavy objects off the ground (i.e. groceries, garden soil, grandkids, etc.). Healthlifts are a relatively simple movement pattern, but it is important to practice correct form when lifting against resistance.
Here are three options to get you started with Deadlifts / Healthlifts.
Level 1:
Hip Hinge
Level 2:
Double Leg Healthlift
Level 3:
Single Leg Healthlift
Level 1
Hip Hinge
From a standing position, reach your hips backwards as if you were closing a car door behind you while holding groceries.
Keep your back relatively straight as you imagine folding forward at your hips.
Level 2
Double Leg Healthlift
From a standing position, reach your hips backwards as you lower a weight toward the ground. Keep the weight close to your body by squeezing your shoulder blades together.
Lower until you feel a stretch in the back of the legs, then return to the starting position, squeezing the gluteals at the top of the movement.
Level 3
Single Leg Position
From a single leg standing position, tilt your body forward like a pendulum, reaching the arms (with or without weight) toward the ground and extending the back leg behind you. Keep the core engaged, your back straight, and your hips level.
Keep a stable chair or counter nearby for balance.
🟢 What You Should Feel:
Muscles working in your legs (glutes, hamstrings, quads), core, and between the shoulder blades.
🔴 What You Shouldn’t Feel:
Pain in the low back, legs, or arms.
📶 Progression Criteria:
Progress to the next level or add resistance when you can complete 20 reps without pain or fatigue.
More Variations & Progressions
Make this exercise functional and challenging by lifting heavy objects around the house, such as a book bag filled with cans, books, etc.
To further practice the hip hinge motion, stand ~1 ft away from a wall and reach your hips backward to touch the wall.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
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