Name: Playbook - Hannah Bower - Deadlift modifications
Uploaded: 2024-03-06T20:30:23.426Z
Duration: 45 min
Description: Deadlift modifications

During pregnancy lifting can be intimidating. Especially deadlifts. Deadlifts are a functional exercise that apply to everyday life: picking up your toddler, picking up your car seat, lifting your car seat into the car. If your core is weak and you didn’t work these muscles during pregnancy, postpartum can seem incredibly daunting and more painful with higher risk of injury.

You lift with what you’re comfortable with. What you did before you continue, within reason. ( check our when to modify video). Here are modifications of the movement pattern of deadlifts that you can use in your journey. If you haven’t deadlifted before, stick to dumbbells or resistance bands as we don’t want to cause an injury using a barbell if you’ve never done it before.

Tips on a a dead lift:

Your neck and spine should be in alignment. Don’t lift your chin as you stand up and arch your neck back: this is often see all over IG. Keep your eyes looking about 10 feet infront if you, not up.

Hips sit back. It’s a hinging movement. So imagine your upper body glued in one position while your hips sit back as far as they can and stand back up!

Only go as far as your range of motion allows with proper form. Stop the weight around mid shin!

Im engaging my pelvic floor plus TVA before beginning to control IAP. This help protect against DR, pelvic floor injury and supports my spine during the movement.

Barbell dead lift

This would be a great exercise that you can pick up even if you haven’t before: you would start with lightweight. 5-10lbs was thats equivalent to a car seat now a days and can work your way up to toddler weight. We pick up our kids right? Let’s keep those muscles active, strong and functional.

Neutral spine. Sir your hips back as far as they can go. The movement is in the hips not the spine.

Lower weight to mid shins!

Dumbbell deadlift

If any weights still intimidate you, that’s ok. Bands are an amazing alternative to use and pretty inexpensive. Twenty.2 has a bundle pack on their website!

You can adjust the tension, the amount of resistance by pulling the slack of band tighter or looser between your feet or there are also different levels of resistance bands you can use!

Residence band Deadlift

3 Deadlift modifications

Deadlift modifications

Am at my 2nd trimester. Getting started to exercise again. Hopefully i can catch up.

Sara

I’m Pregnant/Postpartum, What Do I Do? What can I do?

Very informative and gave me a confidence boost to remain as active as I was before I found out about baby #2. Thank you!!

Iris

Thanks for the info! Am in my 2nd trimester and usually very comfortable laying on my back. Was getting worried if I shouldn't.

A lot of great information! I was soooo lazy with my first pregnancy so im trying really hard to stay active.

Ashly Vandenengel

Important! what is SAFE for you. (Bonus)

Not so sure if I'm doing it correctly or not. Perhaps demonstrate the difference with chest/stomach breathing?

There was no info on performing diaphragmatic breathing. This single video looked more like an intro.

Shannon

Oh...i needed this reminder. I am a belly breather...to be able to breathe very slowly and quiet...trying to be invisible in my upgrowing. This create tension in my upper body

Marita Johansen

What is diaphragmatic breathing?

Love it. But man, i stopped working out for 5 months and need to start small.

I’m so sorry the rating was by mistake😭 I LOVED all the modifications and they were extremely helpful. Five star hands down! I feel so excited and empowered to get started!

Britney Dudley

Pregnancy modifications

Wonderful! I’m 7 weeks and excited to incorporate all these helpful tools!

I’m 8wk 6days and I had the worst side stitch pain on my left side, decided to stretch at the gym this morning and I could feel the exact spot while doing that psoas stretch, going to definitely incorporate that into my routine to prevent any other breathtaking pains. 😂 open to suggestions as well! That pain was like no other this morning.

Rachel Macias

Starting to do more of these stretches! These are great!

Lexi Lou Williams

Important stretches for pregnancy

Good practice but a hard thing for my brain to wrap around. Definitely going to practice this!

Very good. Am doing these before/after every  workout

Gayla

It’s amazing how much thought goes into this exercise originally! This has really challenged me to think how disciplined I am control IAP throughout the regular course of my days. Really thankful for the Hannah highlighting the importance of such a practice.

Belly Pump

Trying to get her in the right place! 33 weeks and went back to breech! 🤷‍♀️

Ashley Powell

I found out I’m pregnant and am so excited to incorporate your exercises to my day today exercises

Megan

Locked Pelvis

Baby dropped last night! Instinctively, I feel like I've got maybe 2 more weeks until she comes, but I still hope for longer. Homework will be done to keep my little gymnast where she should be! ❤

I didn’t really have the area to do the side laying one, and the laying on the back for 10 mins confuses me with all the don’t lie on your back statements (mind you 11 years ago when I had my daughter that was never a thing) pregnancy these days is so complicated 😂

Candice Stone

4 Stretches- birth prep

Thank You! The pain has been rough today and I didn’t like google’s answer of resting. Felt counter intuitive. Decided to look in the prenatal section and I feel better already

Paige

Pregnant with twins ha given me a lot of pelvic pain in the middle to end of my second trimester so these pelvic girdle pain focused exercises have been so helpful!

Marisa Savluk

Fernanda

SPD pain & pelvic girdle pain

Starting to do these every day! May be starting a wee bit early at 22 weeks but I would like to create the habit of doing these. Really trying to have a successful VBAC with this baby.

I am getting close and this was the perfect video to watch on stretches to prepare for labor!

Brittney

Definitely going to start doing these in the morning with my cat/cows

Deadlift modifications

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