How are y’all keeping up with the #WOTD so far?  

Alright, this week, we’re back to some functional movements to help you get stronger! (For the new readers, you can check out the intro to Functional Movement here :

The Deadlift

The Deadlift is done by simply grasping your bar and lifting up until you are standing up with the bar hanging in front of you, arms extended. As to how much weight you put on your barbell, would depend on your level of strength. If you’re new – start light!

How To Perform A Deadlift  

  • Feet hip-width apart and stand with your mid-foot under the bar (toes out at 15 degrees)
  • Keep a neutral spine = neck, upper back, lower back in one straight line, bend forwards to pick up the bar. You can bend your knees slightly here. 
  • Still keeping a straight back, bring the bar up along your shins BY LIFTING YOUR CHEST UP Deadlift Starting position
  • Keep going until you are standing straight up, neutral spine maintained and arms extended straight. 
    Deadlift Ending position
    Ending Position
  • Bring the bar downwards again by lowering your chest. Make sure the bar goes down in one straight line along your shins
  • Once the bar (or the weight plates) touches the floor, that’s counted as 1 rep

I started off hating weights. I always thought I’d reserve my energy for all the running, swimming and cycling distances that I was training for. So back in the day, I had the endurance but no power nor speed. Until I got into Crossfit. Whoa. That changed my training routine a lot.

One of the key benefits of deadlifting is the fact that the deadlifts develops the muscles you need to actually carry something off the ground, like a bucket of water (my Grandma used to be stronger than me with this!!), those heavy grocery bags or your luggage filled with gold bars! What’s more, it increases core strength and adds core stability! I’m now onto 30kgs on my deadlifts and I have no issues picking up a 5kgs bag of rice now (seriously, before, I would be like … “Papaaaa!! I can’t do this!!” ☺)

Workout Of The Day (WOD) Challenge

15-9-6-3-6-9-15 For Time

Deadlifts + Burpees

Pick a weight that you’re comfortable with (again, start light if you’re new, but remember that muscles don’t grow if you don’t push them to grow!)

You will do  15 reps of Deadlifts and 15 reps of Burpees, then go on to do 9 reps of Deadlifts and 9 reps of Burpees and so on until you complete the cycle. No rests in between. That would be 1 set. Time yourself for each set. The goal is to reduce the time required to perform 1 set without losing your form!

p/s : Don’t forget to warm-up before ANY exercise programmes!

For those who might be interested – Fight Camp Season 6 have already started. You can check them out here  

Till the next time around – Booyah with your Deadlifts!  

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Eileen Lui
Eileen is a certified Fitness Trainer and Crossfit Level-1 Trainer. She is a marketing communication chick by day, writer by night and when she isn’t coaching or mentoring her teams, she can be found pounding the pavement, training for her next triathlon or kicking around in the Lethwei (boxing) ring. She loves life and kind-hearted souls. Follow her on Instagram (@eileenlui) for more daily #fitspiration!


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