Ok, so maybe I cant pack in 'everything' you need to know about deadlifts in one article, but my hope is by sharing some of my go-to tips for beginners I start you down the right path to lifting success.

Deadlifts are an essential movement everyone at any age should be able to do. It is also one that gets a bad rap as dangerous. If you go and search deadlifts on Youtube right now you'll have all the proof you need to call them scary. But the truth is there isn't a more important exercise to learn and practice when it comes to overall strength, injury prevention, and weight loss. If you focus on some simple key pointers, the deadlift can be one of the most important tools in your fitness tool-box. 

​Deadlifts are not squats- What I mean is that typically the first thing we teach to new clients is how to 'hinge' at the hips with a neutral spine. Bending over and utilizing the musculature in the hamstrings as the main 'movers' is the steepest part of the learning curve for most people. It is much safer to hinge over with a flat back then it is to bend at the knees with a flexed spine. 

Big Belly Brace- Learning to engage abdominal pressure as a way to create helpful tension to aid in keeping the spine straight and supported is the next step. Deadlifts are the king of 'core' exercises when you take the time to direct your focus on it. Take a big breath in and brace your belly as if your going to get a big punch in the gut. Keep this tension throughout the lift and you will be safe and the bar will feel a lot lighter. 

Set From the Start- (Shins tall, Chest Big) When I teach athletes to lift, the work always starts before we even bend over to pick up the bar. I have all my clients walk up to the bar and make contact at the shins. I have them pull their shoulders back and down creating a proud chest (we call this the happy gorilla in our KidsFit class) and then tell them to pick up the bar. If you can pick up the bar without your shin pushing it forward and with your chest big and proud you will probably deadlift well. 

Lift with a Purpose, not with Your Ego- There isn't a need to go heavy as a beginner, learning at slower tempos (the speed at which you lift) and at moderate weights is more than enough to stimulate strength and metabolic demand. Also, a lot of newer clients may need to switch up their technique if they are in-flexible. Changing to a sumo deadlift (wide legs, gripping bar narrow) or starting the bar of an elevated surface instead of the ground to limit the range of motion and stress on the back may be a good place to start. 

Get a Coach/ Personal Trainer- Deadlifting is a tricky exercise to learn without any feedback. A lot of what needs attention is happening behind you (literally) and is hard to see in a mirror. Deadlifts are not a self-limited exercise, so unlike movements that need a level of technique to perform heavy (like snatch), you can lift a lot of weight with poor technique, so be picky and get help. As a minimum use a camera and take videos from different angles so you can see how well you doing. 

Deadlifts are the foundation of any lifting exercise like cleans, kettlebell swings, snatches and more. The 'king' of lifts requires some practice but will pay off royally if you give it the attention it deserves.

Trying to balance the responsibilities of work, school, family -- LIFE is tough! With our fast paced lives, it's tempting to look for a quick fix, even when it comes to nutrition. Convenience foods, not always healthy options, are readily available and in the short term, leave us time to tend to all of our responsibilities.

But what happens at the end of the quick fix diet? Often we are left unsuccessful, depleted, unhappy, and return to old habits.

There are some mindset exercises you can apply to your day to create a sustainable, healthy lifestyle aimed at avoiding the burden of chronic disease. Think about going into your day with a plan. Just like you would go into a workout with a plan to get most out of your time at the gym, mentally prepare yourself to go into your day with a plan for health--a way to stay on track with healthy eating, water consumption, exercise, and adequate sleep. For some, that means setting a schedule for the entire day, including alarms to encourage activity, or it might mean prepping simple foods to deal with busier times of the day.

Having a plan ensures you do not resort to "winging it."

With a plan for your day, you are priming yourself to make good choices, which results in stress management and self control. Your day does not have to be perfect. Rather than beating yourself up for imperfections, think to yourself that the cumulative effect of small successes with executing your plan for healthy living over time has the power to lead to a quality life without the burden of chronic disease.

I challenge you to ask yourself: “What is my plan TODAY to stay focused on my health?”

Avoid the temptation of the quick fix. Avoid the temptation of giving in and quitting because you don't see immediate results. The plans you set TODAY are laying the foundation for long term health. THAT is a powerful thought.

Book a no snack intro to find out how Groundworx Nutrition Coaching can help you achieve your goals.

How long have you been working out at Groundworx:
I've been working out at Groundworx for about 4 years. I was invited to "Bring your friend to crossfit" by a family friend and have loved it ever since. I would join for the summer while I was a student and now have been a full time member for a couple years.
 
Reason for Joining Groundworx:
In high school I followed a more traditional workout and being on the football team, we had to get 3 workouts in a week. After graduating I had a hard time continuing to workout and finding motivation to go. The idea of showing up to the gym, your workout already planned and not having that "what am I going to work on today" feeling makes it very easy to go. After joining Groundworx I found motivation to go and get a workout in. The friendly, hardworking staff and members make me feel included and pushes me go to the gym.
 
 Favorite Lift/WOD:
                Favorite Lift: Squat clean
                I don't have a favorite WOD yet, but I love the Olympic lifting class held on Wednesday nights.
 
My Advice for those looking to join Groundworx:
                Join! Crossfit provides you with a great workout that will leave you breathing heavy and all sweaty. One of my main focuses when joining Groundworx was working on my lifting technique. The coaches were very happy to help as it's one of their focuses as well. From Delaney greeting you by name when you walk into the gym to the friendly staff and members who'll cheer you on, you really feel as it's a big happy, sweaty family.

I have been working out at Groundworx since 2014...I can't believe it's been 3 years!
I started crossfit because I really didn't like how unfit I was. I had always struggled with my weight and wanted to shed my fat but hated just going to the gym to work on machines because I never really felt like I knew what I was doing.  I had spent a lot of time at the Magna centre with my 3 kids, dropping them off at various activities there and I always walked past Groundworx on my way in and out. I was curious about what crossfit was so I googled it and it scared me. However, I thought it would be pretty amazing if I could do any of the things that I was seeing on YouTube but thought it was pretty unlikely since I’d never really been active as an adult. I spoke to a friend about the 30 days for $30 deal that was going on at Groundworx at the time and since she knew Alyssa and TJ we both decided to try it out. It was hard and my muscles were sore but I loved it right from the beginning and quickly saw the progress that I was making and have never looked back!

Favourite lift/ WOD: I LOVE both the power clean and power snatch. I don't really have a favourite WOD, I guess I love and hate them all equally!

Advice for others thinking about joining Groundworx:
DO IT! Seriously, it is a great box where everyone is cheering everyone else on no matter their ability level. The coaches are great at helping you learn all the lifts and movements necessary for each WOD and they understand when a movement just can't happen for you and are able to substitute it with something that is still challenging and provides you with an equally challenging workout.
I have never been as fit and healthy as I am now and I truly have Groundworx to thank for this.  I have not only lost the fat but I’ve gained a lot of great friends!
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My journey to physical fitness began in 2004. After learning that my cholesterol level was getting high, I decided to make some lifestyle changes, the biggest one being a renewed commitment to physical fitness. I joined a gym and began working with a personal trainer (T.J. Johnston). Over the next 4 years I committed to a combination of working out on my own as well as doing some personal training with T.J. During that time I pushed myself to learn a lot of new exercises and I also pushed myself to see what I was capable of.

In 2008 T.J. opened his own gym (The Ultimate Training Centre), and I decided to try it out and I am so glad that I did so. Through T.J’s encouragement I decided to try out some of the Functional Fitness Classes. I started off slowly by doing 1 class a week; I truly enjoyed working out with a group of people who encouraged one another to do their best. I enjoyed the instructor led classes so much that I decided to start doing 3-4 classes per week. The coaches truly got to know each of us and I learned so much from them during this time (especially Steve Walker). The coaches were always patient with us and broke things down into small pieces to make it easier for us to learn new exercises.

After a few years T.J decided to rebrand his gym from UTC (functional fitness) to CrossFit Groundworx (CrossFit training). The transition from functional fitness training to CrossFit training was seamless for me as I knew that this new facility would be led by T.J. and his wonderful staff. From my time working out at the UTC I had felt like a part of a family and knew that strong sense of community would continue at Cross Fit Groundworx. The moment you walk in the door you are greeted by the very friendly Delaney Jones who greets all the members by name and who notices when you haven’t been to the gym for a while and contacts you to make sure that everything is o.k. This is just one example of the awesome customer service you receive at Newmarket CrossFit Groundworx. I truly enjoy the fact that the coaches are more than happy to adjust the workouts to suit your own capabilities whether that be offering alternative exercises or scaling back the reps Another example of the great service you receive here is that the coaches know you so well to the point of knowing when you are injured and again they are more than happy to tailor the workout for you.
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If you enjoy working out with a friendly group of people who constantly offer positive feedback to one another led by excellent instructors who are both patient and understanding then come and join us at Newmarket CrossFit Groundworx. 

REASON FOR JOINING CROSSFIT GROUNDWORX:

I was doing classes at UTC in 2011 before it became a Crossfit gym.  I really enjoyed the workouts and decided to join Crossfit in 2013.  The coaches were great in ensuring you knew what you were doing, as the lifts can be intimidating when you are a beginner.  I knew I wanted to be a member here as the coaches were very motivating and dedicated to the success of each member.  They were able to modify every workout, if necessary, so all levels could complete the same workout.  I loved the intensity of the workouts and how everyone was so friendly and supportive. 

FAVORITE LIFT / WOD

That is very tough to answer.  My favorite lift would be the Clean. Favorite WOD would be all the sweaty ones!!! 
I love the feeling of being completely exhausted from giving my all to complete a WOD. 

ADVICE FOR OTHERS LOOKING TO JOIN: 

Just do it! You won't regret it.  You will soon have a new group of fitness friends that will be there to support you!  You will laugh together, as you work your ass off together!
Everyday is different, you will never be bored! I look forward to going everyday, and certainly miss it when I am not there.  
I have worked out through 2 pregnancies, and they (members and coaches) have been so supportive. 
I have been active my whole life, but I can say without a doubt that I have never felt better than since I joined Groundworx. I continue to push myself every day to achieve things I never that I could. The success you will have is addictive.  It boosts your confidence as well as your strength! 
The groundworx community is like no other, very welcoming, friendly and supportive! Join! We can't wait to meet you!

Demetris Family Testimonial


Name: Marion Demetris  

How long have you been working out at Groundworx:
Since November 2012

Reason for joining Groundworx:
I was dropping in on classes in November 2012 at UTC and really liked the feel of the place. The coaches seemed to really know what they were talking about and made an effort to get to know who you were and what your strengths and weaknesses were. When they converted over to CrossFit, I already knew I wanted to be part of it. Every day is different with CrossFit, so you never start to feel the drag of things becoming monotonous. I have tried different things over the years but nothing ever stuck. CrossFit works for me and I can see myself continuing to do it for a very long time. I especially like that everyone works out together – all levels and all ages in a supportive, positive environment!

Favourite lift / WOD:
WOD – I have a love/hate relationship with chippers. I hate the anticipation of doing them but feel such an accomplishment when I'm done! I also love any and all partner/team WOD's.
Lift – Power Clean

My advice for others looking to join Groundworx:
I can only speak for people looking to join Groundworx and my advice would be give it a try. There is something for every one of all levels and ages. My entire family goes there and we all have different reasons for participating. It's pretty amazing that Groundworx meets and exceeds all our expectations! All you have to do is take the first step and then trust me the rest just falls into place. You will be surrounded by the most supportive, dedicated, knowledgeable and genuine people.


​
Name: John Demetris
 
How long have you been working out at Groundworx:
I joined the gym back in November 2012 doing drop in’s then joined as a member in April 2013 when it was the Ultimate Training Center (UTC). I have been doing CrossFit, (if that's what we want to call what I do) since the gym converted to Groundworx.

Reason for joining Groundworx:
I joined the gym in November 2012 because the golf season was ending and I wanted something to do over the winter months to stay in golf shape. I had come to a few "drop in" metabolic workouts prior to joining and I enjoyed the workouts, coaches and the people I was working out with. My reason I joined versus just continuing to "drop in" was based on the positive and friendly/family environment at Groundworx - Owners, coaches and members!!!
 
There are a lot of choices out there at a lot of different price points. However, there are not a lot of places that have really knowledgeable coaches and friendly members. If you have trouble with certain skills or the WOD the coaches will always spend the time with you to teach the skill and if needed scale the skill or exercise to your abilities. When new people come to our gym, the coaches and everyone in the class make them feel welcome and part of the team.
 
Staying healthy and uninjured is a priority at Groundworx. In an hour class, we spend a lot of time warming up the muscle groups we are about to use and working on skills prior to the actual work out.
 
Motivating myself to just go to a gym to work out on machines or lift weights would not happen. I would be bored stiff.
The variety of workouts, personal attention and looking forward to seeing and joking around with other members is what motivates me to show up at least 4 times a week or more. Prior to Groundworx, I would rather stay home at night and exercise my fingers on the remote control. Now it feels strange to not workout.  
 
Favourite lift / WOD:
My favorite part of the WOD is the warm up. I excel at it. If there were CrossFit games for the warm up, I would probably be crowned the World's Fittest Warm up Man.
All kidding aside, I enjoy all the WODs and the variety of workouts that are programmed. In the years I have been at Groundworx, I don't think I have done the same workout twice unless it was a benchmark.
 
My advice for others looking to join Groundworx:
I would change this to my advice for others looking to join Groundworx. Groundworx is more than CrossFit. There are a variety of other classes such as sweat and yoga to name a few.
My biggest piece of advice for someone who is joining any gym is to try it out. Make sure that the environment and the coaching suits your needs and your goals. At Groundworx, we have a wide range of people with a wide range of abilities. We all work out together and we all work at our own level. The only person I feel I am competing against is myself and I can push myself as I see fit for my abilities.
 
 
 
Name: Michelle Demetris

How long have you been working out at Groundworx:
Since June 2013 

Reason for joining Groundworx:
I moved home from University in May 2013 and was looking for a way to get back in shape. My parents had both been working out at UTC so when it was converted over to CrossFit I joined with them! My reason for staying at CrossFit Groundworx is the amazing community. My parents may not like to hear this, but one of the main reasons I'm still living at home is because I don't want to leave Groundworx yet! 

Favourite lift / WOD:
Favourite lift is back squat or power clean and favourite WOD is anything short and heavy (cardio is not my friend!)

My advice for others looking to join Groundworx:
Give it a try! I've tried going to a regular gym, fitness classes and working out at home and CrossFit is the only one I've been able to consistently stick to. The community at Groundworx is what keeps me coming back every day! 

 
 
Name: Kirsten Demetris
 
How long have you been working out at Groundworx:
Since October 2016

Reason for joining Groundworx:
My family had been begging me for years to try it, and I finally decided to give it a try. 

Favourite lift / WOD:
Favourite lift is dead lift or back squat. No favourite WOD yet.

My advice for others looking to join Groundworx:
Don't wait as long as I did to try, you may just end up loving it like I do.