Name: Playbook - Hannah Bower - Deadlift modifications
Uploaded: 2023-03-24T21:28:18.966Z
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?

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

Teal

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

My hips are killing me! I can't believe i forgot about these simple stretches. Thanks! Immediate relief after.

Glad to find these in my first trimester to work with throughout pregnancy!

Devon

Feels great! Glad I learned something new

Ellie

Important stretches for pregnancy

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.

I’m currently 21 weeks pregnant and did these with my daughter who is 11 months (was not planning to have kids this close together). I am having trouble this time around connecting my pelvic floor to my TVA engagement. I also find myself in a constant state of engagement of my lower abs to stabilize myself and my weakening back which is causing separation of my upper abs-do you have suggestions (while doing daily activities) to maybe work towards relaxing but also maintaining a stable core?

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

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

Hi Hannah! I love your app. I am 15 weeks pregnant and am having a lot of lower back pain (pregnant and was overweight before I got pregnant) are there stretches you can recommend to relieve some of that pain? Thank you!

Caity Liggon

SPD pain & pelvic girdle pain

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

Angela

Never knew how how tight I was till I started these 💜 thank you

Skye Beasley

Getting Baby in optimal position

Erin

As I get closer to my due date, this workout is exactly what I am looking for. I love that it gets me moving and feeling like I am getting some good activity in for the day!

Preparing for baby number for delivery and hopefully naturally. This certainly felt like it opened everything but at the same time very spicy workout. Thank you hannah

olga

Labor Prep Workout

I’m so thankful I found you and especially these workouts. Beginning before I was pregnant, to now and starting this pregnancy (4th one) with all the right information. I feel so empowered and strong and like I’m taking care of my body and baby so much more with the knowledge you share with everyone. ❤️

Absolutely love these. I’m 35 weeks now! Did you do these all the way till you delivered?

Alexandra

Doing inner core work after morning yoga is my new favorite thing! Feels nice to slow things down and work on core engagement 🔥

Kolbi

Inner core circuit

I’m so happy I found your app and these core exercises ❤️

Really enjoyed this. Feel like I'm really starting to feel my core.

Caitlin

This is absolutely going to be one of my weekly practices while pregnant. Had to modify the third one bc I believe I saw some coming. I also have a mesh repaired hernia I have to keep in mind while pregnant also. Thank you so much for posting these!

Deadlift modifications

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