The J is set to make you a “King of the Deadlift” in a new class taught by personal trainer Ryan Perryman. The class meets on Fridays starting May 5 at 4 p.m.
“The Deadlift is essential for life. The movement is the same movement you use to pick things up off the floor. Mastering the technique teaches you how to not hurt yourself in your daily life,” said Perryman.
A person’s core is your upper and lower back, hips, buttocks and abdominals. All of these parts of the body are used when performing the deadlift, making it one of the most effective core exercises available.
“One of the best things about the Deadlift is that it can be done by anyone. You do not need to lift heavy to get the benefit of the exercise. We can modify the workout for every ability by using dumbbells or setting the bar higher to reduce the effort on the back.”
Perryman is an expert in the deadlift, having started weightlifting when he was 12 years old. He began personal training 11 years ago and joined The J more than 3 years ago. He holds a Certified Strength and Conditioning Specialist certificate and is a former personal training leader for the Air Force.
The Deadlift is simple. To complete a rep, stand with your feet shoulder width apart, gripping the barbell so that your inner forearms touch your thighs. Any grip can be used. Look straight ahead and push your hips down and abs in and your back tight, not rounded.
Lift the weight, pushing with your feet, your shoulders and hips rising at the same time. Your bodyweight should be on the balls of the feet to begin, rolling back to the heels as the bar passes your knees. The bar should not separate from the body during the entire lift. Lower the weight by reversing the technique exactly until the weight touches the floor. Control the whole way down, no dropping the weight. Come to a complete stop on the floor before starting the second rep.
King of the Deadlift with instructor Ryan Perryman meets on Fridays, May 5-24 at 4 p.m. The class costs $90, $72 for The J Members. Register online at www.jewishlouisville.org/deadlift or call the Wellness Desk at 502-238-2727.