STRENGTH & CONDITIONING TIPS The Deadli — A great core exercise you might be overlooking By: Shane Domer, US Speedskating Strength & Conditioning Coach
Looking for another exercise to enhance the perfor-
mance of your core? Give the deadli a try. If this sounds like an unusual suggestion, the truth is that you have probably not performed this exercise before. If you have, this recommendation might not seem to far-fetched. To fully comprehend the importance of the deadli as a
way of training the core, you must first understand that the core’s primary responsibility is to stabilize, balance and protect the body as well as to transfer energy from one body segment to another. Unfortunately, most of us think of core training as performing exercises that isolate the anterior abdominal wall. While isolated abdominal training can be effective to “wake up” dormant and poorly functioning musculature of the midsection, this form of training should not be relied upon to functionally enhance the way in which one’s core actually performs. When performed properly, the deadli forces you to
hold the segments of the spine stable in a neutral posi- tion, allowing the hips and thighs to exert their force into the ground. In fact, the requirement to perform such an action has been shown to stress the musculature of the core 2 to 3 the amount required to perform typical isolated abdominal exercises. In addition to building a strong and stable core, the deadli may also uncover weaknesses you may have. For example, if you shi forward onto your toes during it’s ex- ecution, or if your knees collapse inward or your shoul- ders roll forward, then there may be areas of your body that require greater mobility and/or stability. While the deadli exercise may look nothing like the ex-
ercises you have previously used to train your core, give it a try and you will quickly find out why it is so effective. It is important to note that the deadli is not intended to re- place all of the core training your are currently performing, but rather should be treated as a supplement to exercises like the planks and bridges. The following video will give you some guidance for per- forming the deadli with proper technique. n
SHANE DOMER US Speedskating Strength and Conditioning Coach
Shane Domer currently serves as the Strength and Conditioning Specialist for US Speedskating. He received his BS at Kennesaw State University and his MEd at the University of Georgia. Domer has previously served as a Strength and Conditioning Coach for the NSCA World Headquarters, the University of Georgia, The Optimal Athlete Inc., and the American Bushido Karate Association.
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