Decompression for Pandemic Stress and WFH Lifestyle: 7 Stretches for Low Back Pain, Tight Hips, and Leg Cramps

Written by: Christina Lim, NASM-CPT,CES @tinaroni

As the surge of the Delta variant in the US compels us into mask-wearing etiquette once again, many of us are carrying our vaccination cards to enter public indoor spaces, keeping an eye on the Delta Plus variant (46 cases have been reported in Santa Clara county as of August 7th), and some of us are feeling hopeful even as return-to-office dates are delayed and we continue to work from home - all while continuing our daily activities with extra care. We may be feeling reassured by lower numbers of COVID cases among the vaccinated (about 60% of the US population is now fully vaccinated, including 78% in the San Francisco Bay Area), but we’re also seeing an alarming 7-day average of 129,000 new cases per day as of August 14th, a number that has risen everyday since July 5th (as reported by John Hopkins University), more breakthrough cases (COVID-positive cases among the vaccinated), and epidemiologist Larry Brilliant was recently quoted saying that America is ‘closer to the beginning’ of the pandemic than the end. In case this wasn’t enough bad news, the San Francisco Chronicle just reported that the West coast’s wildfires could be responsible for thousands of COVID-19 cases. 

If you’re feeling anxiety, burnout, exhaustion, or despair from the unrelenting, so-called  “pandoomerang” reality of the COVID-19 virus, you are not alone - according to a recent Harris poll, more than half of vaccinated Americans are “extremely concerned” about the Delta variant. In addition to acknowledging your feelings of stress, practicing deep breathing, halting consumption of too much social media and news, perhaps considering taking time off for mental health, the team here at Custom Fit SF hopes that you will continue your daily self-care, including regular exercise, eating nourishing, immune-boosting foods, and mentally staying balanced with a gratitude practice, meditation, or yoga. (If you feel you or a loved one is in crisis, you may want to keep the NAMI hotline on hand). 

In addition to frequent breaks, adequate sleep, participating in enjoyable activities, and connecting regularly with loved ones, we suggest a regular decompression session of stretching to assist with tension release, stiffness, or muscular tightness, which can result from prolonged periods of sitting, limited movement, and chronic stress. This week’s post will cover a few recommendations on exercises and stretches for the back, hips, and legs. If you are having low back discomfort or leg cramps, you may benefit from these stretches as well. Note: Do not push in stretches to a point of pain, and do not bounce while in a stretch position. If you have an injury or chronic pain in these areas, consult a doctor or physiotherapist first. 

(1) Half-kneeling hip flexor stretch

This stretch can effectively help us to counteract prolonged hip flexion (like a seated position). Kneel on a mat with both knees, then bring one leg in front with a larger than 90-degree bend in the front knee. Maintaining an upright torso, lean forward until you feel a stretch in the front of the hip of the back leg. For a deeper stretch, squeeze the glute muscle of the back leg. Hold for 20 seconds, with deep breaths. You can time your exhale breaths with further deepening into the stretch.

Add a TFL stretch: To target the tensor fasciae latae (TFL for short, it’s the small muscle on the outside of the hip connected to your IT band) in this stretch, raise the arm on the same side as the back leg while in this half-kneeling position and reach sideways over your head to the opposite side of the body. 

Add a quad stretch: To target the top-of-thigh muscle a bit closer to the knee, gently grab the ankle of the back leg and bring it up to your glute. If you’re not feeling a stretch, lean forward more with the torso as you do this to target more of the quad. 

(2) Deep squat or Malasana (“Garland pose”)

This pose is traditionally used in India to prepare for long periods of seated meditation, as it assists with blood circulation in the pelvic region. It is a hip and groin opener that can also help relieve low back discomfort and assist in maintaining good ankle mobility. 

Come into a squat position with feet planted about hip distance apart, toes slightly turned out, and thighs apart - wider than your torso. Bring your upper arms inside your knees. Pressing your elbows into your knees, bring your palms together into a prayer-like position. Reach with your hands towards your heart center until your forearms get close to parallel with the floor. Keep the shoulders relaxed and lengthen the torso, keeping your spine straight. Hold for 20 seconds, taking deep, relaxed breaths. 

Optional regression: If a flat-footed squat is too difficult, try placing a rolled yoga mat or blanket under your heels. 

(3) Seated saddle stretch

Start in a seated position with legs apart approximately 90 degrees, with toes up towards the ceiling, and maintain an upright torso, with your head aligned with your spine. Slowly bend forward at the hips, reaching with your hands, while striving to maintain a flat back (bend at the hips, not at the low back). You should feel a stretch in your inner thighs, hamstrings, calves, and in your back. Hold for 20 seconds, with deep, relaxed breaths. 

(4) Shin box

This is a great hip mobility exercise that gets us moving in internal and external rotation at the hip capsule, lengthening the hip flexors, lubricating the hip and knee joints, and activates the glutes (if you’re consistently seated or driving a lot, your glutes may become deactivated, weak, or have difficulty turning on when they’re needed, which can increase the chance of injury.)

In a seated position, have one leg in internal rotation at the hip, and one leg in external rotation, separated slightly, with both knees at a 90-degree bend. 

While activating your glutes, lift at the knees to swing over into the alternate position, and practice flowing back and forth for 10-20 reps (on each side). Lean back onto your hands if you need assistance, and try to eventually progress to doing this without your hands. 

(5) Extended puppy pose

This pose elongates the spine and abdominals, opens up the shoulders and chest, stretches the upper arms, and releases neck tension. Start in a tabletop position, with hips aligned above the knees, and shoulders aligned above the wrists. Have the tops of the feet rest on the floor, with the toes pointed straight behind you. Slowly walk the hands forward, allowing the chest, and then the forehead, to sink to the floor, while reaching with the hips upwards and behind you. Hold for 20 seconds, taking deep breaths, sinking deeper into the floor while elongating the spine with each exhale.

(6) Seated spinal twist

This is a great way to stretch the glutes and back. In a seated position, place the sole of your left foot on the floor just outside of your right thigh and twist to your left, placing your right elbow against the outside of your left thigh, and reaching behind you with your left hand and planting it on the floor. Place pressure on your left thigh with your right elbow as you focus on lengthening the spine upwards and rotating your chest open. Hold for 20 seconds, taking deep breaths, then switch to the other side.

(7) Alternating knee hugs

Knee hugs alleviate low back pressure and lengthen the spine. While lying on your back, alternate knee hugs, one at a time, holding each knee for 2-3 breaths, pulling the knee in a tiny bit more on each exhale. Alternate left and right, completing 8-10 knee hugs for each side. 

In addition to performing these stretches and exercises throughout the day when taking breaks, these are all great additions to a warm-up prior to weightlifting or an aerobic exercise such as running or cycling, as well as for cool-down post-workout. 

As we cope with not only the physical stresses on the body but also the mental stress, it is important to note the mind-body connection. When we are stressed, we innately configure our body for a fight, flight, or freeze response. This means we position the body to be prepared for defensive movements like kicking and punching, running away, or withdrawing into a fetal position, all of which require the hips to become tightened, bringing the knees in close to our body. This is similar to clenching your jaw or tightening your fist when angry. In addition, if a seated position (hips flexed), for example, is held for long periods of time, emotions of stress that are felt during this time may become stored in the hips. It’s important to note that even if we are in an otherwise calm and peaceful mental state, by closing the hips and chest (as in the fetal position), we signal to the body that there may be danger or a looming threat. Opening the hips not only allows the release of stress and negative emotions, but it also signals to the body that all is well. During hip opening stretches, if there is a purge of emotions, it will help to maintain an attitude of acceptance and staying in the present moment so that the discomfort may pass. 

As you may have noticed, some people are coping with this pandemic lifestyle better than others. As Anna North from Vox writes, as we see folks around us in high stress, “we can all do something for one another: have a level of understanding and empathy for the ways that many of us are, nearly a year and a half into the pandemic, very much struggling,” and we couldn’t agree more. Having compassion for those in our community as we pass each other in the grocery store, get our workouts in at the gym, and hike the parks around us can help us to collectively stay hopeful, positive, and supportive of each other through this challenging time. We are always stronger together. 

If you’d like more guidance on exercise and stretches that are best for you, or if you are interested in a customized meal plan, fill out our contact form and the team at Custom Fit SF will set you up with a personal trainer, coach, registered dietician, or nutritionist to best meet your needs. 

About Custom Fit SF

Custom Fit SF is San Francisco’s premier personal training facility, with two studios totaling approximately 4,000 square feet. We’re located at 1844 Market Street. We have complimentary towels, a shower, lockers, air conditioning, great music, easy Muni access, street parking, and an incredible amount of natural light. Our staff is fully vaccinated, and we maintain stringent COVID-19 cleaning protocols for everyone’s safety. We’ve got an arsenal of specialized equipment ready for your personalized program. Come check us out! Fill out the intake form here.


*Disclaimer: Not all exercises, stretches, self-massage techniques, tips, or maneuvers mentioned here are suitable for everyone. Before attempting anything new, take into account your flexibility, strength, and overall health to determine whether or not a particular recommendation is appropriate for you. If you are not able to determine the safety of a recommendation, do not do it without having cleared it first with your physician. This is particularly important if you are overweight, pregnant, nursing, taking regular medications, have injuries, have had a recent surgery, or have any existing medical or health conditions. The exercises and instructions included on this website are not a substitute for medical advice. As with any exercise program, if at any point during your exercise you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. Any injury sustained from proper or improper use of the exercises contained herein is solely the responsibility of the participating individual. Custom Fit SF, its trainers, coaches, staff, partners, and affiliates are not responsible for any injuries that result from participation in the recommendations shown.

WFH Better: Exercises and stretches that address “tech neck”, shoulder stiffness, and headaches

Over a year into the COVID-19 pandemic and with almost 60% of Americans working from home (and gyms closed until recently), more than ever, many of us are feeling the aches and pains of slouching over makeshift workstations, using sofas, stools, and dining tables, perhaps rotating between a few different setups, hunched over laptop screens. As the WFH lifestyle has become the new normal, working from these awkward positions for long periods of time has not only become habitual, but the repetititive stress might also be causing chronic muscle or joint tightness, cramps, spasms, or even pain. We’ve all heard that being sedentary is harmful for health, but combined with the dramatic decline in physical activity and social gatherings due to the pandemic, as well as an incline in stress levels (chronic stress has been shown to increase physical pain), we have all been dealing with an unprecedented and tremendous impact on our physical and mental well-being.

As a result of this more home-bound, sedentary lifestyle, and routinely working from home on less-than- ideal workstation setups, you may be experiencing any of the following:

• Headaches

• Neck aches

• Eye strain

• Jaw aches

• Wrist pain

• Low back pain

• Poor posture

• Tight hips

• Leg cramps

• Foot soreness or heel pain

• Stiff shoulders

• Chest tightness

If you’re in the Bay Area, you might have started going to the gym (now at the yellow tier, San Francisco county has recently allowed gym capacity to increase from 25 to 50%). But whether you’re getting into the gym regularly or not, there are a few stretches, exercises, and self-massage techniques that can be applied intermittently throughout the day, to break up long periods of time sitting, or in the mornings and evenings, to support healthy blood circulation, joint mobility, flexibility, and good posture. And of course, these can easily be done in the gym too.

In the following WFH series of articles, we’re going to share some tips on what you can do to alleviate the physical aches and pains that you might be dealing with. In this week’s post (part one), we’re going to cover 8 areas of exercises, stretches, self-massage, and tips to address “tech neck” or “text neck”, shoulder stiffness, headaches, eye strain, jaw aches, and wrist pain.

(1) Head and neck stretches

You might have noticed that you are constantly bending your head forward to get a good view of your laptop or phone screen, causing some neck tension, headaches, eye strain, or general stiffness. “Tech neck” seems like a minor inconvenience, but it’s important to note that even with a slight forward bend of your head at 15 degrees, this position adds 27 lbs of extra weight to your cervical spine! And a 60 degree forward bend adds 60 lbs of weight - according to a study published in Surgical Technology International. What may start as acute pain, headaches, or dizziness, may worsen to radiating pain, reduced lung capacity, and spinal degeneration.

Try this series for the neck:

Tilts - While seated, gently tilt your head forward, tucking your chin to your chest, and optionally, clasping your hands behind your head to provide some extra pressure. Hold while taking a few deep breaths, approximately 20 seconds. Now gently tilt your head backwards, while keeping the jaw closed, to stretch the vocal chords, taking a few deep breaths.

You can also do a side tilt on each side, gently using your hand to pull diagonally up while relaxing the opposite shoulder to create length in the neck, taking deep breaths and holding for about 20 seconds each.

Rotations and circles - Turn your head to the left, as far as possible, then turn to the right, as far as possible. You may also want to slowly practice some circles, going first clockwise for 5-8 reps, then counterclockwise.

Tennis ball or lacrosse ball self-massage - Using a ball can assist in releasing trigger points or knots in the muscle. You can simply grab the ball and apply pressure on your own or use a wall to assist (these ones do the job well; you can also opt for a ball like this one). When you find a muscle knot, hold and place pressure while taking 2-3 deep breaths (visualize the air going into the muscle and lengthening it), then roll past the area where the knot was. Roll along the length of the muscle, from the base of the neck to your shoulder, relieving any trigger points along the way.

In addition to these stretches and self-massage maneuvers, it may help to position your device so that it is more readily viewed with a neutral neck position.

If you’re dealing with eye strain from prolonged computer use, it may subside relatively easily if you take a break to look away, and blink the eyes frequently to refresh them. There is a commonly recommended 20-20-20 rule that states that every 20 minutes, you should look at an object 20 feet away for 20 seconds. Another noteworthy tip is to make sure the room is bright enough - your screen shouldn’t be much brighter than your surroundings.

(2) Jaw stretches

If you’ve noticed that you’ve been clenching your jaw or grinding your teeth, it may be your body’s way of releasing tension from day-to-day stress. According to a dentist based in Ohio, the energy produced by the body in response to stress - to allow for a fight-or-flight response - must be released in some way, by some type of activity, and for some people, this tension is released by clenching or grinding their teeth.

Healthline has a few suggestions to relieve jaw tension:

Goldfish stretch - With your tongue putting pressure on the roof of your mouth, open and close your mouth slowly, as wide as you can.
Smile stretch - Smile widely while slowly opening and closing your jaw
Massage the jaw muscles near your ears in a circular motion as you open your jaw

In addition, you might consider using a mouth guard (here’s an example).

(3) Shoulder and chest stretches

When we’re frequently using a laptop, computer, or cell phone, it’s typical to not only have a forward- positioned head, but also a forward-rounded upper back. When this happens, spinal compression is increased, chest muscles are shortened (and likely tighter than normal), shoulders are not in proper alignment, lung capacity is diminished, and internal organs are compressed. Over time, these adjustments become part of normal posture, and can cause discomfort or pain.

Try this series for the shoulder, chest, and upper back:

Shoulder rolls and circles - From a seated position, roll your shoulders upwards and in front of you, then downwards and backward, for 5-8 reps, then switch directions, rolling upwards and behind you, then downwards and forward, for another 5-8 reps. Shoulder circles can be performed by using your extended arms to create large circles, starting by moving in forwards circles, then backwards circles for 5-8 reps each.

Foam roller angels - Using a foam roller placed behind your upper back and underneath your shoulder blades, practice using your arms to angle outwards and wide (like a goal post), to an extended position overhead, with hands reaching far away from the body, for 2-3 reps, then roll forward on the foam roller about 1 inch, so it’s placed a little higher on the upper back, and repeat 2-3 reps. Repeat the angels until the foam roller is high on the upper back. This practice keeps your thoracic spine mobile, stimulating the upper back muscles while encouraging a healthy range of motion in the pecs, lats, and shoulder girdle.

Band pull-aparts - Grab onto a resistance band so that your hands are approximately shoulder-width apart, and pull apart the band while keeping a neutral hand position (thumbs up) and shoulders staying down (relax the upper traps, keeping the shoulders down). At the end of the movement, squeeze the shoulder blades together, activating the lower traps and rhomboids. These muscles are essential in maintaining proper posture. Practice for 15-20 reps. (Theraband has some simple long bands that work well for this exercise.)

Wall slides - Stand in front of a wall, leaning into it, and start with arms extended overhead, reaching for the ceiling, with the tops of the hands touching the wall. Slowly retract the hands towards your body, bending at the elbows, and at the bottom of the movement, squeeze your shoulder blades together. Practice 8-10 reps. This exercise also activates your lower traps and rhomboids, encouraging good posture.

Cow face pose with towel (upper body) - Using a towel, place one hand overhead, and one hand behind you, grabbing both ends of the towel. Moving mindfully and gently, see how far you can open up into the stretch and get the hands closer together. Hold for 10-20 seconds and switch sides.

Cat cow pose (or cat camel) - From a tabletop position where the wrists are aligned under the shoulders, and the knees are aligned under the hips, start with a neutral spine or flat back position. Take a deep breath in as you arch the back and look up towards the ceiling. As you exhale, round the back as much as possible, looking down at your navel. Repeat for 5-8 reps.

Extended puppy pose - From a tabletop position, walk the palms forward until you’ve reached as far as possible, while keeping the hips high. You might want to allow the head to drop, relaxing the forehead onto the floor or mat. This stretch alleviates lengthens the spine and opens the shoulders. Hold for 20 seconds, taking deep breaths.

Side-lying thoracic rotations (“Hands on the clock”) - From a side- lying position with knees bent and hips stacked evenly, extend the arms and place the hands on top of each other. From this position, slowly rotate your top hand so that it opens upwards and behind you, as if your hand moves from the “9” to the “3” on a clock. This movement stretches the chest, back, and shoulders. Practice 5-8 reps, then switch sides.

About Custom Fit SF

Custom Fit SF is San Francisco’s premier personal training facility, with two studios totaling approximately 4,000 square feet. We’re located at 1844 Market Street. We have complimentary towels, a shower, lockers, air conditioning, great music, easy Muni access, street parking, and an incredible amount of natural light. We are never crowded and always clean. We have an arsenal of specialized equipment ready for your personalized program. Come check us out! Fill out the intake form here.

*Disclaimer: Not all exercises, stretches, self-massage techniques, tips, or maneuvers mentioned here are suitable for everyone. Before attempting anything new, take into account your flexibility, strength, and overall health to determine whether or not a particular recommendation is appropriate for you. If you are not able to determine the safety of a recommendation, do not do it without having cleared it first with your physician. This is particularly important if you are overweight, pregnant, nursing, taking regular medications, have injuries, have had a recent surgery, or have any existing medical or health conditions. The exercises and instructions included on this website are not a substitute for medical advice. As with any exercise program, if at any point during your exercise you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. Any injury sustained from proper or improper use of the exercises contained herein is solely the responsibility of the participating individual. Custom Fit SF, its trainers, coaches, staff, partners, and affiliates are not responsible for any injuries that result from participation in the recommendations shown.

Written By Christina Lim

Learning the Deadlift? Here are 6 Beginner-Friendly Variations to Try

Picking up a dead weight from the floor sounds simple enough, but the barbell deadlift is one of the most complex movements to master in the gym. Why? It’s a multi-joint movement requiring significant muscle recruitment, spinal stability, and joint mobility, and mastering this lift means that you’ve optimized force production by integrating movement efficiently between primary, secondary, and synergistic muscles throughout the body. It also means that as you progress with heavier weights, or switch from simpler to more complex variations, you are able to consistently perform with proper technique.

Challenging as it may sound, however, deadlifts can be executed safely and are practical for anyone at any skill level who wants to reap its many benefits (athleticism, strength, functional fitness for daily activities, high calorie-burn, core stability, glute and back development, and improved posture, to name a few). How? By starting with simpler setups and lower resistance levels. In this article, we’re going to cover 6 beginner-friendly variations of the deadlift. 

[1] The Block Deadlift

The Block Deadlift is a deadlift variation that shortens the range of motion (ROM) of a conventional deadlift for minimal low back stress and neural adaptation, allowing you to focus on the top portion of the lift while getting used to proper foot stance and holding full-body tension while developing hip flexibility, back stability, and back strength.

There are a few ways a block can be used in a deadlift setup. The easiest variation of the block deadlift is using a single weight (such as a kettlebell or dumbbell) placed on a riser, step, or yoga block, centered between the feet, so that the weight can travel along your midline - closest to your center of gravity. A progression of this exercise would be using a pair of weights stacked on blocks outside the feet. For a barbell variation, blocks can be set up under each plate stack. 

This deadlift variation can be programmed with a small amount of weight to start with and progress to more moderate amounts of weight. It can also be partnered with exercises that address any other limiting factors such as hip flexibility, ankle mobility, thoracic mobility, and core strength, before progressing onwards to a deadlift from off the floor. 

[2] The Single-Leg Deadlift, or Staggered-Stance “Kickstand” Deadlift

The Single-Leg Deadlift and Staggered-Stance “Kickstand” Deadlift, two slightly different variations of a single-leg deadlift, are not only great ways to improve your overall deadlifting strength, but also can be used to address any left or right-side imbalances or weaknesses and assist with unilateral (single-sided) neural adaptations that must take place to optimize muscle recruitment. This exercise emphasizes core coordination and strengthens the core sling system (shoulder to opposite hip). T

The conventional single-leg deadlift (variation with one leg lifting off the floor) requires core stability, balance, and proprioceptive control as the hip hinges with the torso descending forward to an almost-parallel position with the floor. It can be weighted with a free weight in a contraload position (load on the opposite side), ipsiload position (load on the same side), or bilaterally with two weights. A regression of this setup can allow one hand to use a wall or bench to assist with balance. Alternatively, the exercise may be performed by utilizing a weight with a fixed line of pull, such as a cable machine or a landmine setup, to make it easier to balance. The unique benefit of the single-leg deadlift is the deep stretch resulting from the extreme torso angle, which creates a larger range of motion (ROM).

The Staggered-Stance or “Kickstand” Deadlift is a regressed single-leg deadlift where the back leg stays on the floor. This variation may be used as a prior to advancing to the aforementioned conventional single-leg deadlift. 

[3] The Banded Deadlift

The Banded Deadlift variation is a great way to challenge basic hip-hinge form. There are several ways to use bands in the deadlift and each setup has slightly different benefits. A common setup is having a band anchored to the floor (looped around the feet, or connected to hooks or dumbbells), in which the greatest tension lies at the upper part of the lift - where external torque and resistance is typically reduced (since the weight picks up velocity from the bottom part of the lift). The band can easily be used on its own or looped through a kettlebell or dumbbell.

Depending on the anchor points used, areas of tension can be changed. For example, a band that is anchored in front of you instead of below you or at your feet pulls you forward, encouraging shoulder extension and activation of the lats (latissimus dorsi), which are essential for maximizing power and strength in the deadlift. You may choose to experiment with variations of the banded deadlift to enhance activation, neural adaptation, and overall muscular recruitment throughout the lift. 

[4] The Sumo Deadlift

The Sumo Deadlift is a unique deadlift variation that uses greater hip external rotation and knee flexion, which engages more of the glute medius, quads (specifically, the vastus medialis and vastus lateralis), and the outside fibers of the calves (tibialis anterior). It also allows for a more upright back position, thus reducing the demand on the low back. Foot stance for this variation is wider than shoulder-width, with toes pointing outwards, allowing the shins to be positioned perpendicular to the floor. The back should be flat, with arms extending downwards between the knees to grasp the weight. In a barbell setup, the shoulders should be aligned above the bar. There is also evidence that shows that lifters with a longer torso relative to leg length may find this variation easier to perform. Due to the wider stance and narrow arm positioning, this deadlift variation shortens the range of motion (ROM), allowing use of heavier loads compared to the conventional deadlift. 

[5] The Pause Deadlift

Manipulating tempo in a lift is yet another method of challenging technique and form. The Pause Deadlift, which typically requires a 2-second pause somewhere between the floor and the knees, allows you to address a particular sticking point (difficult part) in the lift by increasing time under tension (TUT). 

For example, if your sticking point is getting the weight off the floor, your 2-second pause could be just 1-inch off the floor. If it’s completing the lift at the lock-out position (at the top), your pause may be closer to the knees. The Pause Deadlift is commonly used to reinforce the bottom portion of the lift, engaging more of the muscles involved in knee extension - the quads.

For effective execution of the Pause Deadlift, be consistent with each rep, pausing at the same spot, and focus on moving out of the pause with an explosive effort, so the weight does not descend before ascending again. This variation can be used effectively in place of adding a heavier load.

[6] The Hex Bar Deadlift, aka The Trap Bar Deadlift

The Hex Bar Deadlift, or the Trap Bar Deadlift, is a deadlift variation that incorporates a hexagonal-shaped specialty bar which the lifter steps inside of. This bar also features neutral-grip handles, and often comes with a higher and lower set of handles. Compared to a conventional deadlift, the Hex Bar Deadlift has a decreased range of motion (ROM), allows for a more upright torso position (less stress on the low back), and requires more knee flexion at the bottom portion of the lift (hence more quad-dominant), as is the case with the Sumo Deadlift. It still requires significant posterior chain muscular recruitment, but its demand on the low back and hamstrings is slightly diminished. 

Anecdotally, the Hex Bar Deadlift has allowed heavier loads compared to the conventional barbell deadlift. This may be because the hex bar allows the lifter’s center of mass to be aligned more closely to their joints, as Chris Beardsley comments. 

Thanks to the introduction of many modern types of gym equipment, as well as the ability to manipulate body position, tension, and tempo, the deadlift can be regressed for anyone at any skill level, and customized to address specific weaknesses or sticking points. As we wrote about in our previous post, the deadlift is a beneficial, functional exercise that works well for both sexes, building strength, muscle tone, and supporting weight loss (specifically, fat loss), and being “old”, “not knowing how to exercise”, or having recovered from a previous injury doesn’t preclude you from benefiting from this essential lift. Give these deadlift variations a try, and see how they improve your technique, mind-body connection, and confidence!

And if you’re still unsure how to go about learning the deadlift, it can be extremely beneficial to work with a coach or personal trainer. Here at Custom Fit SF, we can set you up with your own personal trainer, so you not only have someone teaching it to you one-on-one, with the ideal set up for you, but also a second set of eyes checking your form as you practice - and master - this amazing lift! Whether you’re looking to lose weight, lose body fat, get strong, fit, increase core strength, or put on some muscle (maybe you want that v-taper? or a 🍑 peach-butt?), a trainer can guide you through a customized program that incorporates these important movements. Hit us up and we’ll be happy to help you along your fitness journey!

About Custom Fit SF

Custom Fit SF is San Francisco’s premier personal training facility, with two studios totaling approximately 4,000 square feet. We’re located at 1844 Market Street. We have complimentary towels, a shower, lockers, air conditioning, great music, easy Muni access, street parking, and an incredible amount of natural light. We are never crowded and always clean. We have an arsenal of specialized equipment ready for your personalized program. Come check us out! Fill out the intake form here. 

Written By: Christina Lim

Getting back into the gym after a hiatus? Don’t skip the Deadlift, the King of all lifts!

Whether you’re getting back into the gym after a hiatus, looking for an effective weight training program to support overall fitness, strength, weight loss, or aesthetic goals, the deadlift is one the most important compound movements to learn. Often referred to as the “king of all exercises”, it’s also one of the most complex movements performed in the gym, with many variations and styles, and it can take time to master. In this article we’ll cover the basics of the deadlift and why it’s such an essential exercise to add to your workout regimen!

Deadlift 101

First off, what is the deadlift? The deadlift is a compound, multi-joint movement that typically requires moving a dead weight (without any momentum) off the floor. It recruits a significant number of muscles,  from every muscle group, including those of the posterior chain (which includes the back, core, erectors, glutes, hamstrings) and secondary muscles throughout the body (hands - for grip strength, arms, shoulders, upper/mid back, abdominals, obliques, quads, adductors, calves), requiring total body strength and athleticism. There are many variations of the deadlift, but it is often executed with an Olympic barbell, standard barbell, powerlifting barbell, hex bar (or trap bar), log bar, or in its single-leg variations, with cable machines or free weights such as kettlebells and dumbbells.

It’s functional AF - and a total body workout

The deadlift is considered an indispensable lift for many reasons. For one, it’s a functional movement, much like a squat, lunge, twist, push, or pull, and a commonplace movement in everyday life. Deadlifting well means you’re able to effectively recruit muscles for lifting anything, anytime, any place - whether you’re picking up your groceries, your child, or a heavy piece of furniture. When you practice deadlifting, you’re improving efficiency in the neural connections that integrate movement with many muscles in the body, allowing you to produce optimal force. 

Torch body fat, all day long

Being a resistance exercise that has a very high energy expenditure, the deadlift burns many calories, both during and after the workout, due to elevated EPOC (excess post-exercise oxygen consumption), as the body repairs itself while restoring oxygen levels, releasing lactic acid, and creating new energy stores. This sustained, increased metabolic rate can support fat loss alongside a well-sustained nutrional plan and caloric deficit, making the deadlift a go-to exercise when programming for weight loss. 

Protect against back injury & low back pain

If you’re concerned about having a weak back, low back pain, or back injuries in general, it’s worth noting that the deadlift can help mitigate risk for injury by virtue of its spine-stabilization requirements and both core and glute strengthening components - which also matter because a strong core and gluteal musculature help protect the spine. A back that is trained with the deadlift can withstand incremental spinal compression and shear forces, contrary to the myth that the deadlift is “bad for the back”, which Tony Gentilcore addresses in depth in his blog. In addition, the deadlift teaches proper biomechanics in the hip hinge, correcting any abnormalities in the lumbar spine (both in static posture and during movement) such as an anterior pelvic tilt. 

It increases bone density too

Due to its high demands on the central nervous system, muscles, and structural load on the core and spine, as well as multiple joints in the body, the deadlift boosts production of anabolic hormones, testosterone & human growth hormone (HGH), for muscle gain and increased bone density - don’t worry ladies, the deadlift will not turn you into ‘Hulk’, and neither will it suddenly make you blocky (you might appreciate the side benefits of high energy and libido!) Maintained muscle mass and bone density benefits everyone, man or woman, at any age. And it’s never too late to start. The protective advantage of deadlifting is also particularly useful for those with aging concerns, as bone mineral content typically declines after 50 years of age, as bone breakdown outpaces bone formation processes in the body (this affects both sexes but women are at higher risk for low bone density due to smaller, less dense bone structure and the drop in estrogen levels during menopause). 

Improve your posture 

The deadlift also teaches good posture by pulling in the abdominals, lifting at the chest, and pulling back the shoulder blades. As part of a training program that also addresses mobility, Eric Cressey states that the deadlift is the single most powerful tool for improving overall posture. In addition, the case has been made that not addressing bad posture can actually create a scenario for low back pain. Not only does good posture protect you from dealing with back pain, it has been shown to positively affect mood, enabling emotions of positivity and confidence, and supporting affirmative self-perception, according to Daryl Bem’s research. The mind-body connection has been studied with regard to pain tolerance as well; in one study, participants who held dominant, upright poses exhibited higher pain thresholds (Bohns & Wiltermuth, 2012). 

An integral core workout

We’ve learned that crunches are not the most effective core exercise and can actually be bad for your back, particularly if you’ve got tight hip flexors, which frankly, many of us have from sitting too much. Deadlifts require that your abs and erectors (core muscles just lateral to the spine) stabilize throughout the entire movement, working them synergistically and isometrically. They also require diaphragmatic breathing (breathing into your diaphragm, as opposed to chest-breathing), increasing intra-abdominal pressure and tension in the transverse abdominis muscles, which enable tremendous power transferance throughout the trunk of the body (to learn how to do this, have a look here). 

The list goes on… 

In addition to these amazing benefits, deadlifting builds muscle tone on the back, glutes, and legs, which can have an aesthetic appeal for both men and women. Getting that bubble butt? The Romanian deadlift, sumo deadlift, and deficit deadlift need to be a part of your glute-focused programming. Deadlifting also strengthens the pelvic floor, as Bret Contreras explains, which is beneficial for pregnant women, as they can benefit from faster labor and a decreased likelihood of soft tissue injuries. It also improves regularity of bowel movements thanks to intra-abdominal pressure improving peristalic contractions (wave-like muscle contractions that move food along the colon). Deadlifting has also been shown to improve athletic capabilities in every other lift! Finally, deadlifting can assist in having deep, restful sleep.

How can I take advantage of all the deadlift has to offer?

By practicing it, of course. So get to it! If you’re not sure where to begin, hit us up here at Custom Fit SF and we’ll set you up with a personal trainer, so you can start with a deadlift variation suited for your level, and you’ll have a second set of eyes checking your form as you practice the “king of all lifts”! 👊

About Custom Fit SF

Custom Fit SF is San Francisco’s premier personal training facility, with two studios totaling approximately 4,000 square feet. We’re located at 1844 Market Street. We have complimentary towels, a shower, lockers, air conditioning, great music, easy Muni access, street parking, and an incredible amount of natural light. We are never crowded and always clean. We have an arsenal of specialized equipment ready for your personalized program. Come check us out! Fill out the intake form here. 

Written by: Christina Lim